1 pound a day

by shelli
(WV, USA)

How can i lose a pound a day? Im 5'1 and 180 pounds.


Unfortunately, losing 1 pound of body fat per day would likely require you to exercise a majority of your waking hours and follow a ridiculously low calorie diet.

(And that's exactly what those people on The Biggest Loser are doing...in addition to creating unrealistic expectations for everyone else.)

Of course, you can always lop off body parts to meet your weight loss goals.

However, I don't recommend either!

In order to lose 1 pound of body fat, you have to create a 3,500 calorie deficit. This can easily be achieved over the course of one week by exercising 250 calories away (1/2 - 1 hour of exercise) and consuming 250 calories less than you usually do...

Each day!

This way you are creating a 500 calorie deficit per day x 7 days per week to total a 3,500 calorie deficit over the course of the week.

Losing 1 pound per week (or 2) is a much more realistic goal than 1 pound per day, although much less satisfying I know! But unrealistic goals lead to unsustainable weight loss.

You don't want that!

Comments for 1 pound a day

Click here to add your own comments

thanks
by: shelli

The biggest loser is my "nobody breathe" show. I'm there to watch it every tuesday nite. I watch them lose 8 and 10 lbs. a week and if I only lose 1 I feel like a failure. I give up so easy. I'm right back with my head in the frig and getting out the sweets I have hidden. The next day I'm saying today is the day but that day never comes.
Hard work brings results
by: Anonymous

Yes, the Biggest Loser's do lose a lot of weight but they are also working out for 4 to six hours a day which most average people can not do.

Realistically you would have to work yourself to death everyday to achieve that goal.

However, I have cut my calories down to 1000 a day and drink eight glasses of water. I have been using my stationary bike for 30 min/ three times a day and going to the gym.

I have lost 13 lbs in 2 weeks. Of course 7 pounds was just water.

There is no easy way to lose weight. We just need to work hard and stay focused to achieve our goals.

Good luck to all.
The problem with fast weight loss
by: Anonymous

I think the problem is that everyone wants to be skinny right now... me included.

I don't want to wait to have that hot looking photo I've dreamed of... I want it now. I want to go buy size six clothes again and I want it to be tomorrow.

One day I came to the realization that I did not get to the weight I am at, 185 lbs at 5'10, overnight. It actually took me months to a year to gain those 40 or so lbs I never wanted. And no, I never stopped along the way because I just didn't care and I have sat at the weight I am at and unhappy with because I just did not care enough about me to change.

I think, maybe now, I do. I want to be a fit person who can gradually achieve the body and conditioning they should have.

Shows like the Biggest Loser are great but those people have so many advantages normal people just can't have. And a weight loss regime like that can not be maintained over a long period of time. Imagine exercising 4-6 hours a day for the rest of your life if you aren't a professional athlete! I've got other things to do!

Weight loss that is gradual may make for easier maintenance because you learn to develop habits for a healthy lifestyle, not for starving yourself.

For example you can probably lose some weight drinking only juice but are you going to drink only juice forever? No, you'll die.

We need to learn how to eat and exercise in a way that will make us healthy and not just skinny for as long as we are willing to do it for a period of time.

What I'm getting at is that everyone wants the quick fix but, it just isn't there. 1-2 lbs a week is the healthy way to lose weight and, even thought that sucks, think of how much more attainable that seems.

I can lose 1-2 lbs/wk. And so can anyone! I think what I am going to do is take monthly photos of myself so I can watch myself change. That way, I can look at those as I go and it will seem like I transformed quickly, even if it took up to a year.
1 lb a day
by: Anonymous

I am a mom that's almost 40 years old, I have never tried losing weight before but the last time I went to the Dr. I was 208 lbs! I was ashamed and asked the Dr about losing weight. He told me to eat chicken, fruit and vegetables, exercise 1 hour a day and eat nothing after 6...
This is my diet that I have been on for a little over a month and have lost 26 lbs.

I eat 2 eggs and 1 piece of wheat toast in the morning, using no butter (not even to cook the eggs)or a small bowl of unsweetened cereal and some days I only have fruit. Plus my coffee and a glass of milk.

Lunch is a tossed salad often with grilled chicken or tuna and low fat dressing like Catalina or Italian are my favorites, if it's one of the days that I only had fruit then I may opt for a open faced sandwich.

Dinner is always baked, grilled, broiled or steamed (never fried) chicken or fish, a half cup of steamed rice or beans (1 or the other not both) and 1 cup of steamed fresh vegetables.

Other than milk or coffee (with breakfast) I drink nothing but water and lots of it, I can't stand diet drinks if I want something sweet I eat fruit.

Between meals I eat a piece of fruit every 3 hours.

Dinner is always done by 6 and I eat nothing after-wards 98% of the time. If it's late and my stomach is growling I drink a big glass of water and go to bed while my stomach is quiet. I do have kids who are always snacking so there are times when they have something that really tempts me! I will ask for a bite of theirs. This keeps me from over indulging yet satisfies my craving. I ride my stationary bike at least 1 hour a day every day while watching tv. (it's a nice distraction)

I do not deprive myself completely, there have been days when I was depressed and I thought I completely blew my diet and I felt horrible the next day, but then I remind myself not to give up! We all need a break sometimes and just to make myself feel better I ride my bike a few minutes longer.

I believe that if you are really craving something eat it (in moderation) 2 or 3 bites can be very satisfying if followed by something filling like fruit and NEVER feel guilty. But if you do, use it...
What I DON'T Like About Biggest Loser
by: Suzette Kroll, RD

I too, am glued to my t.v. set on Tuesday nights during Biggest Loser. I don't even answer my phone at that time!

However, I don't like the weight loss standard it sets. What they don't talk about enough is the number of hours per day the participants are exercising (MANY MANY hours)..and how low their calorie intake actually is.

That's the way they get the big numbers, but it's not likely that the "average" person will be able to fit in all those hours of exercise on top of going to work every day, managing a family, and a "real" life.

Losing ONE pound/week in the "real world" is phenomenal and certainly nothing to feel ashamed of or get discourage about. If you lose 1 pound/wk x 52 weeks a year, that's 52 pounds.

Not too shabby!

And to "Anonymous 1 lb a day"...RIGHT ON!!! You've hit the nail on the head with how to lose weight the healthy way. Keep up the great work!!

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Ask the Dietitian.