How To Lose One Pound Per Day (The Healthy Way)

Jordan Robinson
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Why “Dieting” Doesn’t Work

Breaking down a goal into smaller, long-term goals helps you find ways to establish a satisfying routine and puts you on the path to achieve the “Big Goal,” which is the only thing you really care about at the end of the day.

There are many people who seek the advice of a nutritionist or a personal trainer because they want to lose weight. They may not love the number they see on the Scale. But instead of focusing on only one number, they want to focus on the way their clothes fit. The way their body feels. And the way they feel overall. They want to love their body and accept it for the way it is right now.

The thing is, there are people out there who are in a rush to lose weight. People who have turned the weight loss journey into a competition. Those people always want to lose a certain number of pounds by a certain time.

Sometimes people tend to go on a strict diet for weeks, and when they have not achieved their goal weight by the time they hoped, they give up. And who can blame them? It can be disheartening when you have not met your goals. And because there is not significant lasting change, it may lead you to conclude that dieting doesn’t work.

3 Things You SHOULD NOT Do to Lose Weight

There are a lot of weight loss fad diets out there, promising an easy solution to losing weight, but none of them work for very long. Instead, a healthy lifestyle is guaranteed to work over a sustained period of time if practiced consistently.

A healthy weight loss program includes changes to your daily habits and your entire lifestyle. If you start re-wiring your brain to think and act like a healthy person, you’ll see weight loss occur naturally.

There are tons of strategies for losing weight, and most of them involve killing yourself. For example:

  • Starving yourself;
  • Eating calorie-restricted meals;
  • Giving up some of your favorite foods;
  • Exercising to exhaustion;
  • Cutting out entire food groups; and

Following complicated and restrictive plans.

These extreme behaviors are not sustainable for the long-term and, as a result, are doomed to fail. The unhealthy weight loss methods are also destructive to your body, leaving you more at risk for disease and illness than if you had never begun losing weight in the first place.

Here are 3 healthy ways to lose weight.

Eat Low-Fat

The first thing to do is to lower your overall caloric intake. As consumers, we tend to think of calories as units of material energy. As though a calorie would burn the same amount of flames regardless of whether it came from kale or cookie dough. That’s not how it works. A calorie from kale burns more slowly than one from a stick of butter. Think about a long hike. You burn calories quickly when you’re going up the mountain, but you burn a much slower rate when you’re going downhill on the way back to camp.

So, what does this have to do with calorie counting? When you lose weight, you’re trying to burn more than you’re taking in. The key to burning off calories fast is to decrease your overall calorie intake.

You may think cutting down on your caloric intake sounds like punishment. Or you’re not sure which end of the fork to eat on. The problem with eating a diet low in calories is that it’s almost impossible to maintain. It’s literally like starving yourself. You can’t keep it up for long.

Only Think In Terms of Calories

Take a look at your common household items and study the ways in which they can actually help you shed the pounds faster. More specifically, learn how you can utilize the items around your home to help you burn calories and maintain a healthy workout routine.

For example, a simple backpack can help you burn up to 60 extra calories every hour. Next time you attend your workout class, toss your backpack in your locker and take only the essentials with you.

Alternatively, instead of carrying cumbersome dumbbells to the gym, you can use your own suitcase. By carrying heavy items like your own weight, you can burn up to 20 calories per minute! Just make sure you switch arms sometimes or even use both hands to carry the most significant bulk of the weight.

Depend On Will Power Alone

While it’s definitely a good idea to have a diet plan in place, it’s not entirely reasonable to expect to shed those pounds without doing any exercise. While you may have a serious momentum going, life can intervene with any number of things that can cause the weight to creep back on.

Moreover, if your weight loss plan involves only manipulating your food intake, it may place undue strain on your body and preclude the use of your favorite treats.

For instance if you’re watching your weight, you’ll probably need to skip dessert or go easy on the mayo. The question, however, is how long can you resist the temptation of eating those calorie-laden, gut-busting goodies?

A more sustainable weight loss plan in the long-term would be focusing on reducing your calorie intake alongside weight training. By incorporating resistance training into your workout regimen, you’ll help to reduce your hunger signals.

Dieting is a strain on your brain, and it’s hard to resist temptation without the help of a workout regimen. Remember that not all calories are created equal.

8 Proven Ways to Lose One Pound Per Day

If you’re looking for ways to lose a pound per day, you need an effective, balanced plan that will give you real, lasting results.

Many weight loss plans recommend specific crash diets, which may temporarily aid weight loss but can be difficult to maintain over time. While many of these diets are simple, they could also be counterproductive, making it more difficult for you to get the nutrients your body needs.

Ultimately, a successful weight loss plan hinges on a healthy balance of good nutrition and exercise. For real, lasting results, you need a balanced diet that will leave you nourished and satisfied, with a regular exercise program that you can stick to.

The following 8 proven methods will help you lose a pound per day:

Replace One Meal With a Healthy Snack

Replacing one meal with a healthy snack is an excellent way to lose a pound per day. In fact, you can lose more than a pound by drinking more water and eating more proteins and fibre. This snack will provide your body with enough fuel to get you through the day and give you the energy you need to work out.

Eat a Meal Before Exercising

Eat Enough Protein

Protein is one of the essential macronutrients. Your body needs it to build and repair muscles, create important hormones, and for a lot of other healthy processes.

Because the average person doesn’t need much protein, most people tend to eat too little chunks of it. While you may not need a lot of protein for your basic body functions, your body needs it to lose weight.

Protein and carbohydrates are in a constant tug-of-war. When it comes to losing weight, protein is the clear winner. A high-protein diet is the most effective way to lose weight.

In one study, researchers recruited 20 subjects for a controlled trial of a high-protein diet. For 14 days, the subjects consumed 25% of their daily energy (or calories) in protein, and 75% of their daily energy in carbohydrates. The total daily energy intake was equal for the two groups.

Researchers found that the daily energy intake dropped by 350 calories in the high-protein group. This suggested that the subjects in this group were eating 450 calories less than the subjects in the low-protein group even though they consumed the same amount of energy in total.

The high-protein group also reported less hunger and more fullness when compared to the low-protein group. In this study, researchers found that the high-protein group was able to eat less without sacrificing their appetite.

Suppress Your Appetite

A lot of fad diets focus on suppressing your appetite and just tell you to stop eating. If you can do this, it can help you lose weight. But if you’re not used to it, it can also lead to some social consequences. This is a short-term fix that will work for some but not for everyone.

If you have a strong appetite, you can suppress it by drinking lemon juice, consuming mint teas, eating bitter melon, and smoking cigarettes. These solutions will curb your appetite and help you lose weight. The trouble is that most of these methods will also most likely injure your health in the process.

On the other hand, if you have a healthy body and lose weight gradually by eating healthily and exercising regularly, your appetite will not be an issue. While you’re at it, be sure to keep your hands busy and not let yourself get bored. Boredom can make you eat even when your body doesn’t really need it. It’s definitely better to let your brain focus on more productive things and keep yourself more entertained so you don’t have to eat just for the fun of it.

Avoid Sugar

According to the National Institute of Health, the body burns approximately three teaspoons of sugar per hour of exercise. So, if you live a very active lifestyle, you may be burning 180-270 grams of sugar per day. A 20 oz. soda contains 58 grams of sugar so if you drink one per day, you have nearly 30% of your daily sugar intake just from an innocent looking soda!

"Avoid sugar" does not mean you can no longer enjoy the sweet taste!

Moderation is the key to a healthy, sugar free life. If you want to lose weight the healthy way, you must be prepared to say goodbye to your favorite daily treats. But you don’t have to give up altogether. Replace them with a healthier, sugar free option.

In general, foods with added sugar will have higher calorie counts than sugar free alternatives. To keep your sugar intake in check and your calorie count down, don’t be fooled by the words “non-fat”, “skimmed", "light", or "reduced." You may think that they mean these foods are lower in calories, but it is typically just a marketing tactic. All these products have the same amount of calories as the original. Most importantly, check the ingredient list to find out whether or not these foods have added sugar.

Stop Snacking

Snacking is one of the biggest problems people face when they want to lose weight.

An unhealthy snack can derail your healthy eating plans, jack-up your blood sugar and make you fat.

When you get hungry, keep a supply of nuts, nut butter, fruit, low fat cheese and veggies close at hand. Make yourself a big snack when you need it and then stop.

If you make unhealthy snacks after your meal, don’t let yourself get hungry. Intervene and have a snack.

If you have kids and you are worried about them not eating, pack them a stash of healthy snacking stuff and make sure the fast food places have healthy choices, like grilled chicken. Don’t use them as an excuse.

I get sensitive when my kids tell me they are hungry. I feel an immediate pain in my gut. I remember being hungry and how awful it was. I don’t want my kids to feel that way.

I’ve been careful from the beginning about what they eat and how much they eat. It’s pretty normal for kids to want seconds and thirds. My kids always get them, but they’re careful about the food they choose. Sometimes they choose to stop eating after one or two helpings. We eat a lot of homegrown veggies.

Exercise Just Enough But Not Too Much

If you structured an exercise program in which you did either nothing or nothing less than what is required to maintain strength, agility and overall health, you would have a poor program. What is required is an exercise program that provides a stimulus to the body without causing damage or inadequate recovery. This is the reason why your exercise program needs a balance of both resistance and cardiovascular training, and both high and low intensity exercise. In fact, research indicates that for most of the people who are not competitive athletes or physically training for a sport, a 30-60 minute workout four to five times per week is sufficient to promote health and fitness.

The best way to structure your exercise program is to focus on total activity time, that is, exercise sessions lasting approximately 30-60 minutes. Make those daily exercising time blocks, no matter how sedentary, a quiet time to reflect, relax and recharge. Make sure you feel better when you have stopped exercising than when you have started.

Avoid Inflammatory Foods

Inflammation is the reaction of body tissue to harmful stimuli, such as bacteria or viruses. This actually helps fight infections and healing starts to take place. However, when your body is on a constant, low-grade pro-inflammatory state, it can be very harmful to your health.

In fact, chronic inflammation has been linked to many health issues including cardiovascular disease, diabetes, arthritis, cancer, asthma, and osteoporosis. Hence, you should avoid all inflammatory foods and beverages from your diet.

Some of the main offenders are caffeine, alcohol, trans fats, artificial sweeteners, sugar, refined salt and processed foods. Sugar, for example, irritates the gut. Harmful bacteria already exist in the gut, and sugar provides the nutrients they need to colonize. This can result in the transport of harmful bacteria into the bloodstream causing inflammation that leads to disease.

Lower Your Stress

Stress can have a huge influence on your weight. People who are stressed often have an increased risk of weight gain and obesity. In fact, a recent study published in the March 2013 issue of the journal Obesity Reviews found that stress can make you up to 24 percent more likely to gain weight.

When you’re stressed, the hormone cortisol is released into your bloodstream. Cortisol turns off the body’s appetite and conserves energy stores for important situations. When you’re facing a bear, this is the perfect response. But this response is meant to be temporary. However, if you’re unhappy or if you’re dealing with chronic stress, your body is unable to tell the difference and will continue to release adipose-tissue-derived cortisol. This can result in a gain of belly fat (the most dangerous type of fat).

So how to lose one pound a day the healthy way? Reduce your stress levels. Yoga, meditation, and breathing exercises like pranayama are great ways to reduce your stress. They can also improve your mood, boost your energy levels, and help you sleep better.

Consider Toxicity

It’s widely accepted that the best way to lose weight is through healthy diet and exercise. Absolutely. But it’s becoming more clear that how you lose weight will determine how likely you are to maintain it.

You have to be certain what you’re doing is healthy, and as little as possible, before you start your weight loss journey. Eating unnaturally and exercising too much is a recipe for disaster. You’ll crash, burn, and not be likely to repeat the process.

Take the time to consider your diet and exercise plan from a toxic exposure standpoint. What are you putting into your body and what are you doing to you body physically, emotionally, and spiritually? Is it time to make a change or to reinforce the good practices you’ve already made a habit?

Lastly, consider your level of mental health, which, in this case, means consider your level of emotional health. Are you presently and/or mentally stable? When you reach a physical, emotional and spiritual place of balance and peace, it becomes easier to create a sustainable lifestyle.

Check Your Omega 3:Omega 6 Ratio

The omega 3 and omega 6 contents of our diets play a major role in regulating inflammation in the body. A healthy and balanced ratio can reduce harmful inflammation while keeping immune systems at peak performance … a good thing when it comes to weight management.

The typical American diet contains much more omega-6 fatty acids than omega-3 fatty acids. A ratio higher than 10-to-1 causes inflammation. People in certain occupations like flight attendants and people who live in cities are at greater risk for a high omega-6 to omega-3 ratio because they consume more processed foods and fewer fish.

Many studies have shown that too much omega-6 can suppress the immune system and increase inflammation. This makes you more susceptible to sickness, cancer growth, and heart disease.

Inflammation in the body is associated with more than just weight gain. It can also increase your risk for arthritis, asthma, cancer, diabetes and heart disease. It’s true that too much omega-3 can increase your risk factors for bleeding and stroke, but not nearly as much as too little omega-3.