Losing 1 pound a day requires creating a deficit of 3,500 calories per day by counting calorie intake and adhering to a strict exercise regimen. Burning 3,500 more calories than are taken in daily can result in 1 pound of daily weight loss.
Begin by tracking calories using a calorie counter or a free online service. Choose low-calorie foods such as vegetables for fiber and nutrients, and eat these foods five to six times throughout the day to increase metabolism. At least two-thirds of each meal or snack should be vegetables. Reduce butter and oils and include low-fat protein sources such as beans, white chicken, turkey, white pork and tofu to maintain muscle.
Engage in physical activity daily to burn more calories than are being consumed. Include weight training to build muscle mass as lean muscle burns more calories at rest than fat does.
Losing 1 pound per day is a way to jump start a weight loss program but should not be done for more than one week for health reasons. Attempting to lose 1 pound per day for extended periods of time may cause the body to go into starvation mode. The healthiest weight loss is between 1 to 2 pounds per week.