How To Lose 1 Pound a Day: A Healthy, Sustainable Way to Get Fit

how to lose a pound a day
how to lose a pound a day

Sometimes, losing weight can seem slow and difficult.

Sometimes, however, it can take several weeks, months, even years to achieve your long term weight loss goals.

This is why you might be curious if there are any ways to lose weight quicker.

This article will take a closer look at research that shows it is possible to lose a pound per day (0.5 kg).


How can I lose one pound each day?

You must eat fewer calories to lose weight than you consume throughout the day.

This can involve reducing your food intake or adding more exercise to your routine via activities like running, walking, or biking (1Trusted Source).

To lose 1 pound (0.5 kilogram) of body weight, you will need to make a calorie surplus (2TrustedSource3, 3TrustedSource, and 4TrustedSourceTrustedSource).

To maintain their weight, both men and women need to consume between 2000-2500 calories daily. Your daily calorie requirement will vary depending on factors such as your age, body size, and level of physical activity (1Trusted source).

Meanwhile, scientists estimate that a 160-pound (72.5-kg) person burns an average of 15.1 calories per minute running, or approximately 906 calories per hour (5).

Based on these numbers, a 160-pound (72.5 kg) woman would have to run more than 3 hours to burn 1500 calories per days.

Keep in mind that rapid weight loss may be more attainable for people with a very high body weight because a higher body weight can increase the number of calories your body burns throughout the day (1Trusted Source).

It may be possible to lose 1 lb (0.5 kg) of body weight per day. However, this would mean that you have to reduce your food intake and increase physical activity.

Health professionals don’t recommend extreme calorie restrictions or excessive exercise. Although these methods may lead to a temporary, quick-term weight loss, it is not sustainable and can cause serious health problems.


Body Fat vs. Water Weight

It may seem difficult to lose 1 pound (0.5kg) of bodyweight, but losing 1 pound (10.5 kg) of water weight each day is achievable.

Water weight refers to the amount of water your body stores in tissues.

Water retention can be caused by a variety of factors, including hormonal changes, higher salt intake and certain medical conditions (6TrustedSourceTrustedSource, 7TrustedSource, 8TrustedSource).

Glycogen, which is the carbohydrate storage form found in your liver or muscles, also binds to water. Every gram of glycogen stored in your body must be paired with at least 3 grams water (9TrustedSource, 10TrustedSource).

Because your body can use glycogen as a quick energy source, cutting back on your intake of carbs or adding more physical activity to your routine can deplete your glycogen stores (11Trusted Source).

This is why you will lose more weight quickly if you start a new diet or exercise program.

Can I lose a pound per day?

Experts recommend that you lose around 1-2 pounds (0.5-7.9 kg) per week. This may mean that you need to reduce your daily calorie intake by 500-1, 000 calories.Overeating can make it harder to meet your nutritional needs and could also have adverse health consequences.In fact, low-calorie diets can cause nausea, dizziness, and fatigue.

It may be more difficult to lose weight if you restrict your food intake.

Rapid weight loss can lead to a decrease in your resting metabolic rate (14).

Calorie restriction can also alter the levels of several key hormones that regulate hunger and appetite, including leptin and ghrelin (15Trusted Source).

While moderate exercise is beneficial, excessive exercise to lose 1 pound (0.5kg) per day can be dangerous.

Some studies have shown that excessive exercise can adversely affect your heart health, decrease immune function, and increase your chance of injury (16TrustedSource, 17TrustedSource, 18TrustedSource, 19TrustedSource, 19TrustedSource).

It is possible to lose 1 pound per day (0.5 kg), but this may not be sustainable, realistic, or safe.

Tips to Lose Weight

While it is not safe or healthy for most people to lose 1 pound (0.5kg) each day, there are many strategies that can help you reach safe and sustainable long-term weight loss.

Here are some simple tips to help you lose weight.

  • Get more waterWater intake can help you stay hydrated and promote healthy fluid balance. It can also increase your feelings of fullness, weight loss, and overall health.20Trusted Source?21Trusted Source?22Trusted Source).
  • Reduce your intake processed foodsResearch shows that regular eating is healthier.Processed foodsCould be associated with a higher chance of obesity and weight gain23Trusted Source?24Trusted Source).
  • Increase your intake of proteinResearch shows that eating more is a good thing.protein-rich foodsCould help reduce appetite, increase feeling of fullness, and decrease food cravings25Trusted Source).
  • Cardio can be added to your workout routine.To promote weight loss and good health, most healthy adults should exercise 150-300 minutes at moderate intensity or 75-150 minutes at vigorous intensity each week.26Trusted Source).
  • Eat more fiber-rich foods.Fiber is a key ingredient in foods like fruits, vegetables and whole grains. It slows down the stomach emptying and can help curb cravings, which can lead to weight loss.

The bottom line

It may seem impossible, but losing 1 pound (0.5kg) of body fat daily would require you to increase your physical activity and reduce your food intake.

Exercising too much or eating low-calorie foods can lead to serious side effects that may make it harder to lose weight.

It may be possible to lose around 1-2 pounds (0.5-8.9 kg) per week by changing your lifestyle and diet. This will make you more realistic, sustainable, healthy, and long-term

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