To lose a pound a day, you have to have as many tools as possible. It's not wise to try to lose a pound a day for more than a week or two because your body can become unbalanced and go into starvation mode. The healthiest weight loss happens at 1-2 pounds a week except for the first few weeks and a boot camp week like this one. If you employ these tools for a week, however, you might experience a jump start on your weight loss. You can then modify these ideas for overall and gradual weight loss.
1. Learn to Count Calories
Buy a good caloric content book or find a website that you can easily use. Track your calories each day.
2. Track Calories Burned
There are many ways to determine exactly how many calories you burn during exercise and at all other times of the day. You can buy a device that tracks your calories burned to an exact science for about $300 or you can use a website to help you for free.
3. Create a Daily Deficit of 3500 Calories
You will lose a pound if you burn 3500 more calories than you take in. This is one of the bottom lines in weight loss but whether or not you are actually burning 3500 calories varies from person to person with the same activity.
The best way to do this is by eating 1200 calories. Then calculate your base metabolic rate and resting calorie burn rate by multiplying your weight by 10. Then figure out how much more you'll need to burn.
So, if you weight 200 pounds, you'll roughly burn about 2000 calories just existing in a day. So, if you eat 1200 calories, you'll need to burn another 2700 calories in that day to lose a pound.
4. Focus on Vegetables
Vegetables are filling, nutritious, and the lowest calorie thing on the menu. For each meal and snack, make sure that two-thirds of your plate is comprised of land or sea vegetables. Butter, oils, dressing, and anything else that is not the actual vegetable has to be counted separately.
5. Focus on Low Fat Protein Sources
One third of your plate can be meat and/or grain. In addition to getting protein from vegetables such as kale and chard, focus on lean meats such as white chicken, turkey, and white pork. Other good protein sources include organic tofu.
6. Choose Healthy Fats
Healthy fats include avocado, ghee, unrefined and raw oils, raw and sprouted nuts and nut butters. Limit anything in this category to two servings per day, i.e. one tablespoon of ghee and one tablespoon of raw nuts.
7. Eat Super Foods
Include foods such as unsweetened acai berry, blueberries, hot green peppers, green leafy vegetables, green onions, raw garlic, and other foods that are high in anti-oxidants, fiber, and vitamins or minerals.
8. Lift Weights
Muscle requires more energy to maintain than fat so it will help you burn calories and will help raise your metabolism.
9. Relax and Renew Each Day
The body holds onto weight if excess stress hormone is released. If you take a nice hot bath, meditate, or have a good laugh every day, it will help you lose weight.
10. Talk To Your Doctor
Determine if you have any thyroid issues or other medical situations that might make losing weight more difficult.