How can you lose one pound a day?


Quick Answer

To lose one pound a day, create a 3,500 calorie deficit each day and eat healthy fats, vegetables and protein. Lift weights to build muscle and increase metabolism. Speak to your doctor first, and do not try to lose a pound a day for more than two weeks.

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Full Answer

  1. Create a 3,500 calorie deficit

    One pound equals 3,500 calories. To lose one pound a day, you must create a 3,500 calorie deficit each day. Use a calorie tracker to keep count of how many calories you are consuming and burning through exercise and daily activities. Do not consume less than 1,200 calories in a day. Use an online calculator to determine your base metabolic rate and find out how many calories you burn in a day doing nothing, then decide how many additional calories you must burn through exercise to create a 3,500 calorie deficit.

  2. Eat the right foods

    Vegetables are low in calories and fill you up. At each meal, your plate should be two-thirds vegetables. One-third of your meal should be lean protein and a healthy grain. Consume two servings of healthy fats each day, such as avocado and unrefined oils.

  3. Lift weights

    Lifting weights builds muscle and accelerates your metabolism. Engage in weight lifting or another strength training regimen to help you lose weight faster.

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