20 Simple Ways to Drop A Pound A Week
The internet is awash with fad diets promising that you will lose more than 20 pounds per month. First of all, these diets are usually ineffective, or dangerous, or both. The trite, tired, cliche adage, slow and steady is the way to go, is a cliche for a reason. It's true. If you make slow, steady progress on your weight loss goal, you're much more likely to succeed at keeping the hard-won results. While losing a pound a week doesn’t sound like a lot, it adds up to 50 pounds a year. That’s a number to brag about, and an amount that would help you feel a whole lot better. Below, we've listed some things you can do to lose a pound a week. Try to do at least one of these every day. Don't weigh yourself every day. Try to put it off for at least a week or two. Then, when you see the results, you'll be even more motivated to keep going.
A Pound A Week – Starting Today
- Replace lunch with a walk. You may have heard that eating 5 or more meals per day will boost your metabolism. The reality, though, is that research has shown that you would need to eat 9 times per day to get that boost. In fact, eating just one meal per day may deliver even greater health benefits.
- Spend 1 hour cleaning the house. Not only will you lose weight, you house will look great, too.
- Eat 25% less at each meal. By eating smaller portions, you will automatically begin to lose weight. When eating out, get a doggie bag for your leftovers.
- Stick to regular coffee. Give up your daily latte and choose instead to drink regular coffee with a non-caloric sweetener and skim milk.
- Avoid calories through drinking. You might be unaware how many calories you drink in a day.
- Eat chicken or fish instead of red meat and avoid high-calorie sauces.
- Use vegetables as a replacement for rice and potatoes. This is not to suggest that rice and potatoes are unhealthy, but they do have a higher caloric density.
- If you have a garden, think about doing yard work for an hour. Green fingers can mean a trimmer waistline.
- Climb stairs instead of taking the elevator. If you work in a high-rise office building, consider doing the first 5 flights on foot before taking the elevator the rest of the way.
- Remove processed foods from your diet. If you eat nothing but natural foods, you are going to look and feel better. Processed foods are packed with carbs and sugar that do nothing but deliver empty calories.
- Start each meal with a salad. By eating a salad with a low-calorie dressing, you will feel somewhat full before your main meal arrives, which will help you eat less.
- Use smaller plates to help with portion control. It stands to reason that you will eat a whole lot less if your meal is served on a smaller plate.
- Commit to moving around for 5 minutes every hour. This is perfect for people with a sedentary job. Studies have shown that moving around for 5 minutes actually helps you become more productive.
- Perform a task for 15 minutes instead of eating. Anytime you begin to feel hungry outside of mealtimes, perform a 15-minute task. It’s amazing how quickly you forget that you wanted to snack.
- Snap a full body picture of yourself. It’s often not until you see yourself in a photograph that you realize that you need to get in better shape.
- Get on your feet. More and more offices are bringing in standing desks for their employees. The simple act of standing burns more calories, so try watching TV at home while you stand.
- Replace something bad with something healthy. For example, instead of grabbing a bag of chips, eat dome grapes or apple slices.
- Don’t eat and watch TV. Studies have shown that the average person eats an extra 300 calories when they eat while watching television.
- Get 8 hours of sleep per night. We tend to eat less when we are well rested.
- Check food labels for serving sizes. What you see as a meal for one may actually be intended for 2 or 3. Try to limit yourself to a single serving every time.
Losing a pound per week is a lot easier than you might imagine. Adopting one or two of these tips each day could see you lose 50 pounds by this time next year.
That's Only The Half of It
Slow and Consistent Always Wins The Battle
Yeah, yeah. We know. Boring! But that doesn't make it untrue. Losing a pound a week over the course of a year or more will increase your chances of keeping the weight off because over that period you will have developed healthier habits that you've learned to live with on a daily basis. Why would you suddenly drop them after making them a part of your life and seeing the dramatic results they've brought? On the other hand, we've all seen what usually happens when you lose 30 or 40 pounds in a month or two. Yoyo, anyone?
RX Fitness Equipment Is Here to Help
If you're interested in the idea of losing a pound a week but you'd like to discuss is with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.