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Lose Weight: How to Lose a Pound of Fat per Week

Feb 17, 2010

You can lose weight in less than a week. In fact, if you have been thinking about losing weight for a long time now, you should know that you can typically lose at least one pound of fat per week by following a few simple tips. Try these tips if you want to lose a pound of fat per week.

Watch What You Eat

In order to lose a large amount of weight, you need to pay close attention to what you eat and exercise. But in order to lose your first few pounds, you can likely just change your diet up. Here's a number for you to remember: 3,000. In order for your body to lose a pound of fat, you need to create a deficit of about 3,000 calories in your body. Because your body requires about 2,000 calories every day, you can lose a pound of fat in a week by taking in about 1,500 calories per day for a few days. There are some simple ways to accomplish this, too. First, sit down and try to create a food journal. To do this, write down everything that you eat for a few days and use Fitday's online journal to count how many calories you're taking in from your daily diet. Then, find foods that you can cut out of your diet in order to cut calories from your daily intake. This is not only an effective way too lose a pound of fat per week. It's also a fun way to teach yourself how to eat better.

Get More Exercise

After cutting back on a few foods and losing some weight, you may realize that you struggle to continue to lose a pound of fat per week. However, you can get over this hurdle. You need to add exercise to your daily routine in order to continue to lose a pound of fat per week. Sit down and think of the types of exercise that you enjoy. If you enjoy walking, start walking a mile or two every day and go for longer distances once you get the hang of it. Over time, you should see that you're losing weight by incorporating exercise into your diet. Keep it up and you'll continue to lose a pound of fat per week.

Keep up with Your Diet Routine

Losing a pound of fat per week is not impossible. The truth is that it's easy to gain weight back if you don't stick with the diet and exercise routine that you lay out for yourself. Slipping up even for just a day or two can cause you to gain weight. Snacks like cookies and cakes often have so many calories in them that they will harm your diet. But don't sacrifice everything, either. Allow yourself one treat per week so that you don't crave it so much that you quit altogether. Stay focused and keep dieting and using exercise until you reach your goal weight. It'll be well worth it when you are losing a pound of fat per week.

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