Losing 1lb A Week in weight sounds like it should be easy. After all, who can’t manage to lose just one pound a week?
You may be surprised at what it takes! I wanted to provide some tips and information in case you, like me, are interested in the slowly but surely weight loss attempt.
Having lost 100 lbs so far over a few years I have discovered a lot about food and my body but I am no expert. What follows is for information only.
Please consult a medical professional before embarking on any new exercise or nutrition changes.
1lb A Week Weight Loss Tips
The key is to have a plan. I find when I plan my meals and I know exactly what I am eating I tend to stick to it and have a great week. Planning works for me. Maybe something else will work for you and the more you are on the weight loss path the more chances of you finding exactly what it is.
Drink plenty of water. Water is so very important because it keeps us hydrated. In fact sometimes our hunger signals can actually be our body saying it needs more water. I am in the habit now of drinking a glass of water when I am first hungry and giving that 20 minutes before making myself something to eat.
Remember juicing vegetables gives you water too. Using ingredients like cucumber and celery will mean you get the health affirming juice/water from the vegetable.
Stay away from liquid calories from alcohol, fizzy drinks, high calorie coffee etc. You know the type of thing. Enjoy herbal tea and black coffee.
Patience. Be patient and be in this for the long-term. Some weeks you may not lose your 1lb and you need to be okay with that. This isn’t always a straight path from A to B.
Regaining health after years of unhealthy eating and a lack of exercise really can take something. Make a promise to yourself to do whatever it takes for however long it takes. Refuse to ever give up.
Lower calorie intake. To lose 1lb per week your daily calorie intake needs to be reduced by 500 calories. You can cut 250 calories from your eating and do 250 calories worth of exercise or just cut the whole 500 calories from food. I have found My Fitness Pal brilliant for helping me keep track.
Eat high fibre and foods that are as close to their natural source as possible. Baking, steaming and raw rather than frying. Staying away from most foods that come in a packet, box or tin will also help. Basically if it contains ingredients you can’t pronounce or contains more than 5 ingredients to make it then it is best to avoid it.
Watch portions – eating half of what you would naturally eat and WEIGHING food will help you get a clear LOOK at what a normal food portion should look like. I always wanted to avoid weighing my food because I thought it was just too much effort, but it became an essential thing to do it if I wanted to continue losing weight.
I think I over-estimate how much “half” is and when I weigh ingredients or food I can see the actual amount with my own eyes. An easier way is to simply use the palm of your hand. Starchy foods like rice/potatoes and your meat portion should be able to fit into the palm of your hand to be one portion.
As an example, whenever I made porridge in the morning I would just pour out the porridge and roughly guess how much I was eating. My thinking was that porridge is healthy so what does it matter. The thing is it really does because all those extras add up. So I got myself a cheap pair of tiny scales from the One Pound Shop and it let me weigh out very small amounts.
70g of porridge is basically seven tablespoons of porridge. I had been eating more than 15-20 tablespoons of porridge! Now, I have SEEN how much 70g of porridge actually is I can’t cheat because I know when I am eating more.
Plan out what you will eat. At the beginning of my weight loss journey it really helped if I gave myself the space to consider what I want to eat. There was always that danger that if I didn’t have the ingredients to cook something or if I had no idea what I was eating that day, that I would turn to a quick junk food solution.
When you work all day and get home in the evening tired you want to make sure you know exactly what you will be eating that day so you don’t have to think about it. On days when I have no clue what to eat I usually end up eating unhealthy foods, so if you are like me plan out each day and each week. Be clear on what you will eat and how many calories it contains.
I tend to eat the same thing two or three days in a row. I really don’t need to eat something different every day and I am happy to eat the same breakfast, lunch and dinner three days or more in a row. If it helps to keep you focused why not try it. It means you only need to buy one set of ingredients for several days and you can cook one big meal and just eat it over three days.
This is particularly useful when it comes to vegetable juicing. You really don’t have to keep coming up with different recipes.
Find recipes that you like, choose one, and then make the same one for 3 days. That way you can buy a ton of the same vegetables and know it will all be used on your juicing days and it won’t be wasted.
Exercise at least 30 minutes 3-5 times a week and include high intensity training (HIIT) and strength training/weight lifting. The more muscle we have the faster we burn fat so using weight training is essential rather than just cardio.
Walking 10,000 steps a day has been advice provided by experts for years and is a great way to start. You might need to start with just 500 steps a day and work up to it if you are particularly unfit. Do what works for you.
I have an on again off again relationship with exercise and am working towards consistency but I know just three times a week would make a massive difference to helping me.
According to an article I read on Jillian Michael’s site it helps to exercise for at least 150 minutes per week (30 minutes over 5 days) and you will burn 250 calories.
Use Intermittent Fasting
Probably the thing that has helped me the most has been water fasting. I go without eating for 24-48 hours and drink water only. I add electrolytes to my water to ensure I get sodium and potassium while fasting.
Some days if I am struggling to not eat I will do my best to eat something like cucumber or keep it as light as possible.
When I first started I used the 16:8 method. I stopped eating around 8pm and started eating the next day around mid day so I had at least 16 hours of no eating and I ate between midday to 8pm. Once I got used to that I reduced my eating window to 20:4 so between midday and 4pm I ate and the rest of the time I was fasting. I was able to eat two meals a day.
Once I got used to that I moved on to OMAD – one meal a day – to help me lose weight but didn’t find this was something I wanted to do for the long term. I definitely prefer the 20:4 eating window.
Slow Weight Loss Is Worth It
You may think that losing 1 lb a week is too slow but over a year that’s 52 lbs. As most people tend to put on weight during the year I think that’s a pretty great goal to aim for and get healthy.
I have also found that these changes have been lifestyle ones. I have made long-term changes to the way I eat and it has helped me to keep the weight off, which I prefer. In the past I would take it off quickly and it would creep back on so this way has been much better.
Eventually, I began to lose just 1 or 2 lbs a month! I was still happy with that though because it means I am removing excess weight.