How to Lose One Pound in a Week

If weight loss is your goal for 2010, then there's no time like now to get that ball rolling. It's simple math when it comes to losing weight. You have to burn or cut out 3,500 calories from your diet each week in order to lose one pound. That breaks down to 500 calories per day, and the easiest way to do that is to do this combo move: each day, cut out 250 calories from your diet and burn 250 through exercise.

Check out the handy chart I made below. Each day, follow through on one from the diet column and one from the exercise column, and after seven days, you should see the scale budge. All calculations for calories burned are based on a 130-pound woman. Use my handy calculator to determine the calories burned based on your weight.

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Diet Exercise
  • Swap out your morning bagel and cream cheese (450 calories) for a bowl of Chobani Nonfat Vanilla Greek Yogurt with an extra small banana (192 calories).
  • Instead of buying a bacon, egg, and cheese bagel sandwich from Dunkin' Donuts (530 calories), make a cheese omelet with two eggs and an ounce of cheddar (269 calories).
  • For lunch, instead of scarfing down two slices of cheese pizza (544 calories), just enjoy one slice (272 calories).
  • Hit up your gym and swim laps for 32 minutes.
  • Snack on 15 baby carrots and two tablespoons of hummus (103 calories) instead of a whole wheat English muffin with peanut butter and jelly (358 calories).
  • Take advantage of the snow and go skiing for 37 minutes.
  • Instead of a baked potato with sour cream and chives (320 calories) as a side dish for dinner, have a cup of steamed broccoli (54 calories) instead.
  • To satisfy your sweet tooth, skip the bowl of Ben & Jerry's Peanut Butter Cup ice cream (360 calories) and instead savor a cup of strawberries and two Hershey's Dark Chocolate Kisses (96 calories).