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How to Lose One Pound A Week

How to Lose One Pound A Week

How to Lose One Pound A Week

This is what I was shooting for while I was loosing weight. Losing 1 pound of fat a week. So in order to do this, you need to burn 3,500 calories more than you consume in one week. There are approximately 3,500 calories in a pound of fat.

Try to exercise 3 - 6 times a week with an aerobic exercise like running, cycling, walking and calculate the calories burned by using the Health & Fitness Calorie Burn calculator.
Also, you may try cross training with strength building workouts if you are concerned with losing muscle, which is not very likely as long as you maintain 20%-30% of your calories from protein.
By the time that you calculate your plan, then you just need to execute it consistently. Even if you don't feel like it, try to stick with your plans. Make it a priority or you will end up giving up.
But if you do miss a workout, don't give up. Get right back on the horse and start exercising again on your next scheduled exercise.

Likewise, if you eat bad for a meal because you are unable to eat what you want either because you don't have access to it or because of social situations, don't give up, eat in moderation, low fat if you can and get right back on your diet plan the next meal.
Keep doing these things consistently and you WILL lose weight (ie. loose fat not the muscle).
Your diet will vary depending on your Basic Metabolic Rate and exercise. Make adjustments to this diet accordingly to be able to reach your fat loss goals.



Protien (grams)

Fat (calories)

Total Calories

7:00 AM Breakfast
  •  4 oz. fresh squeezed or organic Orange Juice w/ 2 TBS Ultra Greens  
  • Scrambled Egg Whites & Veggies - 1 cup Egg Beaters, 1/4 cup diced onions, 1/2 cup diced tomatoes, 3.5 oz. green chiles
  • 16 oz bottle of water
  • 1 cup Decaf Cappuccino - 1/3 cup espresso,  1/3 cup steamed skim milk, 1/3 cup froth + 1 tsp sugar (optional)
0 30 0 4 0 0 0 0 40 150 0 65
10:00 AM Snack
  • Organic Shredded Wheat (40g - whole grain w/ no sugar) with 1 cup skim milk
8 0 210
1:00 PM  Lunch
  • 8 - 12 oz Organic Chicken Breast (baked or grilled) - I season mine with vegetables to make up 1 serving of vegetables and don't use salt at all. I use onions, tomatoes and green chiles, sometimes garlic. I never get tired of them ... yet. You can experiment to find what combinations you like. It also keeps the meat moist and keeps it from burning. I usually cook 3 chicken breasts at a time and package the extra chicken breasts individually for quick re-heating later. Cook for 40 minutes at 375 degrees f.
  • I eat one serving of a variety of organic fibrous vegetables like green beans, carrots, spinach or broccoli crowns. One vegetable for each meal.
50         2 58         0 250       100
4:00 PM Snack
  • 1 Sandwich with Organic Wheat bread, 6 slices of low fat lunch meat (ie. Oscar Mayer chicken breast or turkey breast), 2 slices of tomato, 2-4 rings of purple onion (it's milder than most onions), 1 leaf  lettuce
  • 1 portion of fruit equal to about 100 calories (ie. 1 medium apple, 50 grapes, 1 medium banana etc.) Anytime you want to look up how many calories are in something, type in "calories in xxxxx" for whatever you are looking for. Learn these portion sizes so once you look it up you will know. Try not to guess. Don't eat the fruit cocktails or canned fruit unless has no sugar. The syrup will add a lot of calories. 
8 1 28 0 250 100
7:00 PM Dinner
  • Non predatorial fish (ie. salmon 4 oz, catfish 6 oz, tilapia, trout, bass, flounder, orange roughy etc.) - baked or grilled. Note: I limit my intake to 2 servings of predatorial fish per week (ie. shark, tuna, swordfish etc.) due to the high levels of mercury.
  • I eat one serving of a variety of organic fibrous vegetables like green beans, carrots, spinach or broccoli crowns. One vegetable for each meal.
30   2 120   0 250   100
9:00 PM Snack
  • Popcorn - 1/3 cup popcorn seeds, 1/2 tsp canola oil - pop in your own pan. I prefer this method because it is fresh popped and has come good oil. Most popcorns in the bag use palm oil which is high in cholesterol.
4 60 180


139 g 266 (16%) 1,69