How to lose a pound a week
Updated: Jul. 16, 2019
Simply add exercise; subtract food. Here are two weeks’ worth of ideas to get started!
Source: Best Health Magazine, September 2009
To lose a pound a week, you need to eliminate 3,500 calories. That may sound daunting, but it’s only 500 calories a day (about one large slice of pizza, fully loaded). And the easiest way to do it is with a combo approach’cut 250 calories from your diet and burn 250 by increasing your activity throughout the day. We’ve put together a two-week plan with ways to eliminate about 500 calories a day (based on a person who is 155 lb). Mix and match our suggestions to suit you’after all, if you lose weight by making changes you can live with, it’s more likely to stay off.
Week One
Monday
‘ Clean the house’Turn up the tunes, and dust and polish your house.
The burn: About 250 calories/hour
‘ Skip your morning caramel frappuccino treat (16 fl. oz).
Calories: 250
Total calories eliminated: 520
Tuesday
‘ Tennis with a pal’Instead of meeting a friend for coffee, make a fitness date with her.
The burn: About 250 calories/30 minutes
‘ Skip stealing 25 french fries from your kids’ fast-food meals.
Calories: 236
Total calories eliminated: 486
Wednesday
‘ Tidy the garden’Get out in the garden and weed, or trim the hedges.
The burn: About 265 calories/45 minutes
‘ Skip late-night snacking on a 1/4 cup (50 mL) of roasted almonds.
Calories: 242
Total calories eliminated: 507
Thursday
‘ Pick up dry cleaning’Park the car and run errands on your bike instead.
The burn: About 280 calories/30 minutes (more if you add a few hills)
‘ Skip the afternoon pick-me-up of a 45-g Kit Kat bar.
Calories: 230
Total calories eliminated: 510
Friday
‘ Dance class’Take a tip from Dancing With the Stars and learn to salsa or tango. Or pop in a dance DVD.
The burn: About 240 calories/45 minutes
‘ TGIF’but skip two bottles of beer; celebrate with a mani/pedi instead.
Calories: 306
Total calories eliminated: 546
Saturday
‘ Buy a pedometer’Walk everywhere. Pedometer wearers take 2,183 more steps a day.
The burn: About 250 calories/hour at a 5 km/h pace
‘ Skip the yogurt parfait with berries and granola (175 mL).
Calories: 233
Total calories eliminated: 483
Sunday
‘ Kids’ swimming lessons’Swim laps while your kids take their lessons.
The burn: About 280 calories/30 minutes
‘ Skip the vanilla soft-serve ice cream.
Calories: 266
Total calories eliminated: 546
Total calorie deficit for Week One: about 3,598
Week Two
Monday
‘ Badminton night’Join any recreational team that gets you running around.
The burn: About 240 calories/45 minutes
‘ Skip the cinnamon-raisin bagel at your coffee break.
Calories: 244
Total calories eliminated: 484
Tuesday
‘ Grocery shopping’Pushing a full grocery cart around the store is a real calorie-crusher!
The burn: About 250 calories/hour
‘ Skip late-night snacking on cheddar cheese (3 oz/90 g).
Calories: 342
Total calories eliminated: 592
Wednesday
‘ Yoga class‘Practise one of the more vigorous forms of yoga, such as Ashtanga.
The burn: About 250 calories/30 minute
‘ Skip the après-workout 10 fl. oz french vanilla cappuccino.
Calories: 250
Total calories eliminated: 500
Thursday
‘ Game night with kids’Teach your kids the games you loved as a child (hopscotch, 4-square, hula-hoop, skipping).
The burn: About 265 calories/45 minutes
‘ Skip reaching for a fast-food carrot muffin.
Calories: 344
Total calories eliminated: 609
Friday
‘ Yard work’Rake leaves in the fall (and shovel snow in the winter).
The burn: About 280 calories/hour raking; 250/35 minutes shovelling
‘ TGIF’but skip the margarita tonight; opt for a stress-relieving bath instead.
Calories: 246
Saturday
‘ Football in the park’Organize a neighbourhood game of touch football (or ball hockey).
The burn: About 250-280 calories/30 minutes
‘ Skip eating the six chicken nuggets you clean up from your kids’ plates.
Calories: 285
Total calories eliminated: 565
Sunday
‘ Tai chi class’Try out a new activity like tai chi.
The burn: About 280 calories/hour
‘ Skip eating six pieces of strawberry licorice at the movies.
Calories: 264
Total calories eliminated: 544
Total calorie deficit for Week Two: about 3,820
This article was originally titled "Lose a pound a week," in the September 2009 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!’and make sure to check out what’s new in the latest issue of Best Health.
