How Can I Lose a lb a Day 

 August 11, 2020

By  Jim Ken

How Can I Lose a lb a day?

Losing and maintaining your weight is not just about your diet and exercise, it is practically a change of lifestyle. And yes, we know how hard it is to change everything that you have used to, but do not worry, we won't make this harder for you.

This is for everyone who plans to attain a healthy and safe weight loss journey as rapidly as possible while nourishing your mind and body. Know that you do not need to eat only the green leafy vegetables every day and dread yourself with those intense body exercises, we will just teach you how to eat in moderation and avoiding habitual bad eating and lifestyle while losing a pound a day without feeling deprived.

Drinking some teas like lotus leaf - or read our Ultimate Weight Loss Guide where we cover the to 10 diets in the US.

Read more about Chinese Herbs For Weight Loss.

How Can You Lose A Pound A Day?

Lifestyle tips to lose a lb a day

Before you start your weight loss, always remember that these are all depending on several factors like your age, weight, height, medical history, and lifestyle. To maximize your weight loss effectively, let us start first with some tips to help you keep going.

Set Your Goal

As cliché, as it may sound, setting a goal for your new journey, can keep you motivated. Plus, adding a realistic deadline to it can keep you going. Since losing a pound a day can be a little bit harder than the usual, setting a time frame would surely add to your inspiration. Note that there will be a time that you will hit a plateau or you feel like you are gaining more weight, but that is an indication that you are losing water weight and your muscles are getting toned (muscle weight is heavier than fats).

Get Yourself Fat Busting Grocery Items

The best way to control how you eat is to prepare your food or meals by yourself. In that way, you would be able to avoid food additives from the prepacked meals which usually cause trans fat. So, train yourself to go to the grocery store and start reading ingredient labels.

For example, some packed foods may be labeled as zero (0) grams trans fat but in reality, the company is allowed to write zero (0) grams if a food contains less than 0.49 grams. And we know that calories per count in every label is very important but so does the hydrogenated oils, as well as sugar ingredients like fructose, dextrose, and sucrose too.

But if you are having a hard time, you can get help from a nutritionist or dietitian. Professionals like them can teach you which type of foods you can consume and they are more reliable in giving specific meal plans that are perfect for your body and weight loss goals.

how to burn fat to lose 1 lb a day

Stay Hydrated

Let us debunk that myth about getting dehydrated to lose weight, you might end up dying in that way. Medical experts never suggest that! Instead, drinking three to four liters of water per day can help your organs and cells function properly. Especially if you are physically active and work out a lot. More sweat means more water intake.

Also, drinking your glass of water first thing in the morning can help your body flush out toxins and rehydrates your system immediately. You can squeeze in lemon with water or a teaspoon of apple cider vinegar for a healthy detox.

Consume More Veggies and Fruits

veggies and fruits are good sources of dietary fiber, minerals, and vitamins that help your metabolism get on the right track plus making your overall health better. A good and recommended way of learning to love veggies and fruits is by making it into a smoothie, combining different kinds of fruits and veggies in one drink. A witty idea for weight loss, isn't it?

Taking in five different veggies and three different fruits for two servings a day can help you lessen the junk food cravings. Those are a good substitute for sweets!

Portion Control

We know that counting your calories per day is important in rapid weight loss but it can also be a hassle for your part. Instead, make it a routine to control every portion of your meal. The first secret to this is to never skip your meals. Doing so can make you hungry and lead you to eat more during the next meal or snacks. Make sure to eat three healthy meals daily and eat fruits as your snacks since it digests quickly in the body.

Tips: Use smaller plates and measuring cups during meals.

Stay Physically Active

A good and balanced diet along with exercise every day or at least three times a week can help you lose weight. Our target here is removing the excess fat from the body. You can start by doing thirty minutes to one hour of cardio exercise, this is said to be more effective in weight loss, reducing body mass, and can also improve your heart and lungs' health. So start enjoying biking, running, walking, swimming and make it a hobby rather than a chore. But if you want to tone your body while losing weight, you can choose to workout using weights to strengthen your muscles. A gym trainer can help you a lot in toning up your body!

Also, picking a designated place or venue for your exercises can help too. Joining gym sessions with your friends can help you stay motivated and gym trainers can help you develop an exercise regimen that suits your body. Another option is to go to a swimming class, hiking, dance or Zumba exercises.

Enhance Your Gut Health

Store up probiotics in your gut. Probiotics can help your body store up good bacteria to aid the digestion process. Not only that, but it can also make you even healthier by loading up dietary fibers, reduce inflammation and bloating, and strengthens your immune system to keep you active and resist illnesses while doing your weight loss journey.

You can get probiotics from yogurt, probiotic drinks, kimchi, kombucha, and other fermented vegetables.

Look Out For Sugar

Consuming foods with a high glycemic index or those high in sugar and refined carbohydrates are the number one cause of high sugar level. Thus, a person with a high sugar level is more likely to get hungry all the time. So, fight off your sweet tooth by taking in drinks with zero sugar like green tea, sparkling water, lemon juice, coconut juice, kombucha, or any fruit and herb infusions.

Read our article on How to Detox From Sugar

How Much Do You Have To Eat To Lose A Pound A Day

How Much Do You Have To Eat To Lose A Pound A Day?

Counting calories maybe a little bit of a hassle so, to make it easier, always remember this principle: If you eat fewer calories and burn more calories through exercises, you lose weight But if you eat more calories than you burn, you gain weight.

According to Mayo Clinic, 3,500 calories is equivalent to 1 pound or 0.45 kilogram of fat. Basically, you need to burn 3,500 calories to lose one pound daily.

With that, here are some meal options that you can follow to help you in losing weight:


Choose one of these options.


  • Combine 1 banana, 1 cup fat-free milk or soya milk, and 3/4 bran flakes in a bowl.

  • Prepare and boil your green tea to get you up and going.

Oats with Fruits

  • Prepare 1/2 grapefruit juice and 30 grams of cooked oatmeal.

  • One small cup of black coffee or green tea (you can mix a teaspoon of honey for added sweetness)

Smoothie Berries

  • Blend altogether 1 cup of frozen berries (strawberries or blueberries), 1 banana, and 8-ounces of low- or fat-free milk.

  • You can also add a boiled egg if you want more.

Quick-cooking Oatmeal

  • Cook in a microwave a 1/2 cup of unflavored oatmeal with low-fat or unsweetened milk. Add slices of apples, 1 teaspoon of honey, and a pinch of cinnamon.


Choose one of these options.

Whole Wheat Pita Sandwich

  • Get a one whole wheat pita, 2 ounces turkey breast, lettuce, mustard, ground avocado, and 1/2 roasted pepper. Serve it with one stick part-skim mozzarella cheese.

Raw Veggies

  • Shred five veggies. You can include carrot, beetroot, broccoli, spinach, kale, or anything that is in your fridge. And dress it with olive oil and vinegar.

  • You can add avocado or apple for your dessert.

Vegetable soup

  • Cook your leftover veggies from your fridge and make it into a soup.

  • Prepare a vegan burger using one whole-grain toast, bagel, or English muffin.

  • Serve with one cup of grapes.

Chicken Salad

  • Toss 4 ounces of shredded skinless chicken breast with 1/4 cup of sliced red grapes, 1 tablespoon of slivered almonds, 1 tablespoon mustard, and 1 tablespoon of plain, unsweetened Greek yogurt.

  • Serve with lettuce and banana.


Choose one of these options.

Broiled Flounder

  • Prepare four ounces of broiled flounder and a sliced of plum tomatoes. then sprinkle it with grated parmesan cheese.

  • Prepare one cup cooked couscous and a cup of steamed broccoli.

Spinach Soup

  • Prepare 300ml of spinach soup, roast 100 grams of butternut squash, and 100 grams of sweet potato. Add a handful of spinach, herbs, and sea salt before serving. use olive oil for the dressing.

Chicken Fillet

  • Prepare 4 ounces of skinless and boneless chicken and brush it with barbecue sauce and grill it.

  • Add 2 heaping cup of spinach with tomatoes, olive oil, and garlic.

  • Serve with 1/2 plain baked sweet potato.

Steamed Shrimp

  • Steam 4 ounces of shrimp with 1 baked potato, 3 tablespoons of salsa, 3 cups of steamed spinach, and 1 tablespoon of plain, unsweetened Greek yogurt.


Choose one of these options.

  • Super Popcorn-Kale Crumble

  • 1 grapefruit with zero-calorie spiced sugar

  • Veggie smoothies

  • Fresh raspberries

  • Dark chocolates

  • 100-150 calorie ice cream

What Exercises Can Help In Losing One Pound A Day?

These suggested physical activities or exercises would help a 150-pound individual to burn enough calories to lose a pound of body weight a day. Remember that it is best to consult a professional first before doing this, especially if you have serious medical conditions.

Choose one of these options.

  1. 40 minutes of running per day or 5 hours with 10 minute per mile a week.

  2. One hour classes of intense cardio or aerobic exercises a day. (7 hours per week)

  3. 2 hours of walking every-day or 14 hours per week with 3 miles per hour

  4. An hour of biking each day or 6.5 to 7 hours with 12 miles per hour a week.

  5. 40 minutes of swimming each day or 5 hours of swimming every week.

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Jim Ken

I'm Jim, one of the passionate voices behind Daily Detox Hacks. My mission with Dailydetoxhacks.com is to bring you the latest trends in Healthy, Non-Toxic Living, and more. I bring a scientific approach to research.

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