To lose one pound of fat, you have to burn a total of 3,500 calories. That may seem impossible to do in one week, but it’s not. Here’s how to lose a pound a week easily and in a healthy way so that you keep the weight off permanently.
That may seem like a lot, and for some, it may even seem impossible to do in one week, but it’s not.
Here’s how to lose a pound a week easily and in a healthy way so that you keep the weight off permanently.
Burn More Calories
The easiest and most realistic way to ever lose weight is to burn more calories on a daily basis.
Adding an exercise regimen cannot be avoided if you want to burn extra calories. But to burn more fat long term, you’ll want to focus on building muscle first.
Weight training increases muscle mass. More muscle increases your basal metabolic rate, or BMR.
Your BMR is how many calories your body burns to stay alive.
In other words, you have to eat x-amount of calories so your body can go about its normal day to day functions.
The more muscle you have, the higher your BMR, which allows you to burn more calories whether you exercise or not.
Eat Nutrient Dense Foods
Foods that are full of fiber and nutrients help keep you feeling full longer. They also supply your body with the vitamins and minerals it needs to burn calories efficiently.
Foods like veggies, fruits, beans, nuts, and seeds are healthy options for snacks as well as a replacement for some meals. Nuts and seeds are full of healthy fats like omega 3s that boost metabolism and help curb cravings. The healthiest nuts are:
Stop Eating Empty Calories
Diet is the other major factor that could make the biggest difference.
Empty calories are the worst! If you want to lose a pound a week, avoid things like soda, juice, potato chips, and cookies. All these foods are tasty, but they have no nutritional value.
Most of these foods are also full of sugar, which causes insulin levels in your bloodstream to spike.
Eliminating these foods will undoubtedly lower your insulin levels. It will also reset your taste buds so things like fruits and vegetables actually taste sweeter.
Insulin tells your body there’s a surplus of calories, and they need to be stored.
All those empty calories are turned right into fat. Avoid empty calories and you will definitely lose a pound a week.
Go High Fat
Contrary to popular belief, fat isn’t the enemy. In fact, eating fat only becomes a problem when you eat sugar or carbs with the fat.
Sugar is sticky, healthy fats are light and fluffy.
But when sugar and fat are in the bloodstream together, the sugar sticks to the fat molecules.
This creates the perfect recipe for heart disease and diabetes.
But, if you avoid added sugars and lower your carb intake, fats help curb cravings and keep you full.
They’re also your brain’s favorite fuel. When eaten with a healthy diet, including plenty of veggies and lean meats like fish, they boost your metabolism.
Know Your Metabolism
Knowing how to lose a pound a week doesn’t necessarily mean you will.
And if you are doing exercise, you might see no change on the scale some weeks as you have actually replaced fat with extra muscle weight.
Remember, everyone’s metabolism is different but don’t believe everything you hear.
There are still many myths surrounding the metabolism.
Be sure to speak to your doctor if you are unable to lose weight after exercise and a healthy diet doesn’t make any difference in your life.
There are several medical conditions that could possibly lead to weight gain.
However, by following these steps you should be able to give your metabolism a kick and help you lose weight as fast as possible.