Tag: lose
How to Lose 10 Pounds in a Week – Four Proven Strategies
It’s generally best to lose weight slowly and steadily. Most experts agree that losing 1-2 pounds per week is optimal. That rate of weight loss is sustainable and not too hard to achieve. You won’t need to starve yourself or exercise to exhaustion.
But, while a slow rate of weight loss is generally best, there may be times when you want to lose weight faster. For example, you may have entered a powerlifting or martial arts contest and need to be a certain weight to compete. Or, perhaps, you have a big school reunion coming up, and you’re desperate to fit into your old high school cheerleading outfit.
It’s usually best to plan for these things well in advance so you don’t have to rush to lose weight. However, life has an annoying way of derailing the best-laid plans, and an event you thought was months away can arrive far sooner than you expected.
In this article, we reveal the four best strategies for losing ten pounds in a week.
The Realities of Losing Ten Pounds in A Week
Before you begin your attempt to lose ten pounds in seven days, make sure you understand the realities of what you are trying to achieve:
A lot of the weight lost won’t be fat
Your body weight is made up of several different components, including muscle tissue, internal organs, bones, skin, fluids, minerals, and fat. When most people talk about weight loss, what they actually want is fat loss.
However, the chances of losing ten pounds of fat in a single week are very low. You’d have to eat next to nothing and exercise for several hours a day to burn the 35,000 calories that ten pounds of fat contain.
So, a large proportion of the ten pounds you lose will be water weight. Water is heavy, and one liter weighs a little over two pounds. Shedding water weight is relatively easy, especially compared to fat loss.
You can and will lose fat in a week, but a significant percentage of your ten-pound weight loss will be water.
You’ll almost certainly regain some of the weight you lost
Losing ten pounds in a week will result in temporary weight loss. Once you return to eating and drinking normally, you’ll regain at least half of what you have lost. It’s very unlikely that you’ll be able to sustain your new weight for more than a day or two.
As such, you should time your efforts so you hit your lowest weight on the day you need to be ten pounds lighter, e.g., the day of your weigh-in if you are cutting weight for a sporting event.
Such rapid weight loss is unsustainable
Just because you can lose ten pounds one week doesn’t mean you’ll be able to lose another ten pounds the next. Such dramatic weight loss is unsustainable. Trying to lose another ten pounds in such quick succession could be dangerous. A slower, more consistent approach to weight loss approach is usually best.
Losing ten pounds in a week could be unhealthy or even dangerous
You’re going to have to exercise and diet hard to lose ten pounds in a week. You’ll also have to manipulate your water levels to reach your ten-pound weight loss goal. Invariably, this will cause dehydration and may even lead to electrolyte imbalances which can affect muscle contractions and even your heart.
Athletes use these strategies all the time to compete within their chosen weight categories, but they also accept there are risks to losing so much weight this quickly.
This is not going to be fun!
Losing ten pounds in a week is going to take effort and determination. You’re going to feel tired, hungry, and possibly unwell. You may not sleep well, and you’ll probably feel moody or anxious.
So, before you begin, ask yourself if the result will be worth it. In all but a few cases, slow and steady weight loss is best.
Four Strategies for Losing Ten Pounds in a Week
While there are no guarantees of success, these are the strategies you need to use to lose ten pounds in a week. The more of them you implement, the more likely you are to reach your weight loss target.
Create a significant daily calorie deficit
While much of the weight you lose over the next seven days will be water, some of it will be fat. That is, providing you eat fewer calories and force your body to burn fat for energy. For every pound of fat you want to lose, you’ll need to burn 3,500 calories more than you consume.
For most people, a 1000-calorie-per-day deficit is realistic and sustainable. This will invariably mean slashing your food intake, but that’s the price you have to pay to lose weight fast.
To determine how many calories you need to consume a day, you need to:
Estimate your total daily energy expenditure (TDEE) using this calculator.
Subtract 1000 calories from that number.
Track your meals and consume that number of calories over the coming week.
Increase your caloric expenditure
Eating less is only part of the weight loss and fat-burning equation. You’ll lose weight faster if you increase your caloric expenditure and create an even more significant calorie deficit.
It doesn’t matter what you do to burn calories, but you should aim to expend an additional 1000 calories per day through exercise and non-exercise physical activity. While this might sound daunting, it probably adds up to an hour of exercise plus a couple of hours of walking, gardening, household chores, and general purposeful movement.
Combined with your 1000-calorie dietary deficit, burning an extra 1000 calories a day should result in losing about four pounds of fat in seven days.
Learn how to burn an extra 1000 calories per day here.
Cut your carb intake to less than 50 grams a day
Low-carb diets aren’t necessarily better for fat loss than a more balanced diet. However, they are good for weight loss. Most dieters lose several pounds during the first week of a low-carb diet.
When you cut carbs from your diet, your body has to use stored muscle glycogen for energy. Glycogen is glucose bound to water molecules. As your body converts the glycogen into glucose, it releases the water, which you then excrete. Eliminating this water from your muscles will lead to rapid weight loss.
How much you’ll lose depends on the size of your glycogen stores. However, low-carb dieters often lose 3-5 pounds within the first week.
However, getting your carb intake to below 50 grams per day won’t be easy, and it means you will have to eliminate many nutritional staples from your diet.
Foods to avoid at this time include:
Bread
Rice
Pasta
Potatoes
Cereals
Sugar
Junk food, including candy, soda, chips, etc.
Most fruit
Instead, your meals will need to be built around proteins and fats. The good news is that foods high in protein and fat are very filling. Good options include red meat, fish, eggs, and full-fat dairy. You can also eat plenty of leafy green vegetables and other low-carb plant foods.
Do a water cut
The above strategies should get you close to losing ten pounds in a week. That said, if you want to be certain to hit or even exceed that goal, you may want to try a water cut. This is the process of ridding your body of excess water.
However, this is also the riskiest weight loss strategy, so only do it if you are determined to lose ten pounds in one week.
This is how you do a water cut:
Day 1 & 2 – consume one gallon of water per day (normal water intake)
Day 3 & 4 – consume two gallons of water per day
Day 5 – consume one gallon of water
Day 6 – consume half a gallon of water
Day 7 – time to weigh yourself; you should now be at your target weight
So, how does this method work? Good question!
When you initially increase your water intake, your body starts flushing out the excess, and you’ll find yourself peeing more than usual. But as you lower your water intake from day five onward, your body continues to expel water at an accelerated rate, despite drinking less.
This creates a negative water balance, where you are excreting more than you consume, leading to significant weight loss.
Of course, you’ll regain all that water weight when you start drinking normally again. But, your weight should be at its lowest on the morning of day seven.
You can also sweat off a few extra pounds by working out or hitting the sauna. However, this should be unnecessary if you have done your water cut correctly.
Losing ten pounds in a week is usually easier than keeping that weight off. Dehydration, a high exercise volume, and a very strict, low-calorie, low-carb diet are unsustainable. Your weight will quickly return to normal as soon as you stop doing these things.
You may be able to avoid fat regain if you continue to eat and exercise sensibly, but you’ll soon rehydrate when you start drinking normally. For these reasons, slow and steady weight loss, where you drop 1-2 pounds per week, is usually the recommended approach.
A Better Way to Lose Weight and Keep It Off
If the idea of working so hard to lose ten pounds in a week, only to regain it soon after, is unappealing, you should consider a more conservative approach to fat loss and weight management.
The best strategies for easy, sustainable weight loss include:
Create a modest calorie deficit
There is no need to starve yourself to lose weight when you have more than a week to reach your weight loss target. A deficit of 500 calories per day should be sufficient for most people.
Ways to do this include:
Reducing meal size
Cutting out sweets and snacks
Using low-calorie ingredients
Adopting a low-fat diet
Skipping meals (intermittent fasting)
Choose a sustainable diet
Extreme diets are almost impossible to stick to for more than a few days. Hunger and cravings will invariably wear down your willpower, and it’s only a matter of time before you cheat or quit your diet entirely.
So, pick a diet you know you can stick to and that you’ll enjoy. After all, food should be one of life’s pleasures and not only a source of energy and nutrients.
Track your food intake and progress
If you don’t measure something, you can’t manage it. So, start using an app to analyze your food intake to make sure you are hitting the required caloric deficit. Also, track your weight to make sure you are achieving the results you want.
If your weight isn’t changing, you may need to increase your deficit slightly or do a little more exercise.
Exercise moderately and regularly
Super long and ultra-intense workouts make great social media posts but are usually impractical for the average exerciser. Very few of us have the time or energy to work out for several hours a day.
So, instead of training like a pro athlete, commit to working out 3-4 times a week for 40-60 minutes each time. This should be doable for most people and sufficient to enhance your weight loss efforts.
Combine strength training with cardio
While all exercise is good for weight loss, you’ll probably get better results by combining cardio and strength training. Cardio burns calories, while lifting weights will help preserve your muscle mass and maintain your metabolic rate.
Many people fall into the trap of doing nothing but cardio to lose weight, but this is a mistake. While cardio does burn fat and calories, it can also cause muscle loss. Losing muscle makes it harder to lose weight and keep it off, and you could end up “skinny fat,” where you look slim, but your body is soft and weak.
Combining strength and cardio training is like one plus one equals three!
Increase your NEPA
Woman Looking After Plants
NEPA is short for non-exercise physical activity and is one of the most powerful things you can do to lose weight and keep it off. Examples of NEPA include:
Anything that gets you up off your butt and moving counts as NEPA and burns calories for faster, easier weight loss. Look for ways to inject more NEPA into your day. NEPA often registers as “steps” on activity-tracking apps and watches. Try to clock up 10,000-15,000 steps a day for best results.
Be patient!
Weight loss of a pound or less per week might not sound impressive but lose that amount weekly for several months, and you’re looking at a significant change in your body composition.
You could look like a whole new person in less than a year!
Not only is a slower rate of weight loss sustainable for longer, but it will also be easier to keep it off.
In contrast, rapid weight loss is invariably followed by rapid weight regain. This phenomenon gives rise to the term “yo-yo dieting,” where your body weight goes down only to rebound back up soon afterward.
So, be patient and don’t try and lose weight too fast. In almost every instance, slow and steady wins the fat loss race.
How to Lose 10 Pounds – FAQs
Do you have a question about losing ten pounds in a week or weight loss in general? No worries, because we’ve got the answer!
1. What is the best diet for rapid weight loss?
It really doesn’t matter what diet you follow when trying to lose weight fast. The most critical thing is to create a significant calorie deficit, so your body is forced to burn fat for fuel. Ideally, you should limit your calorie intake to 1000 calories below maintenance.
That said, the very low-carb keto diet may be beneficial because it promotes glycogen depletion, which hastens water and weight loss.
However, any diet that keeps you in a calorie deficit will work, so choose an eating plan that fits your lifestyle and food preferences.
2. Can I have cheat meals while trying to lose ten pounds in a week?
If you feel you need cheat meals during a one-week diet, you probably don’t have the right mindset for this weight loss challenge. Cheat meals during such a short diet will almost certainly derail your progress and undermine your results.
Surely you can tough it out for a week and just stick to the plan?!
Losing ten pounds in a week means committing to the process and ignoring cravings and hunger pangs. If you don’t think you can do this, you should look for a more conservative diet and resolve to losing weight more slowly.
3. How much weight will I regain at the end of the week?
Initially, most of the weight you regain at the end of your seven-day, ten pound-diet will be water. As such, you could gain as much as five pounds in a matter of hours. It all depends on how much hydrating fluid you consume after your water cut.
You will also regain fat if you start consuming above-maintenance calories. However, fat regain will probably be slower, especially if you eat sensibly and don’t binge. That said, you can avoid fat regain completely if your calorie intake remains equal to your calorie expenditure.
4. Is water cutting safe?
Water cuts are best described as safe-ish. The protocol outlined in this article is not especially extreme, and the risks are pretty low. Other water cuts lead to much more significant weight loss (20+ pounds in 24-48 hours) and are much more dangerous.
However, there is always a risk when manipulating your hydration levels, including dehydration, cramps, nausea, heart palpations, heat stroke, kidney problems, low blood pressure, confusion, unconsciousness, and death.
Consider these risks before embarking on any type of water cut.
5. What is the best workout for losing ten pounds in seven days?
The aim of exercise during a rapid weight loss diet is burning calories. Ideally, you want to burn about 1000 extra calories per day. Combined with your 1000-calorie deficit, this should result in about 4-5 pounds of fat loss in a week. The rest of your weight loss will be in the form of water.
So, it really doesn’t matter what type of exercise you do so long as you burn the required number of calories. You can do short-but-intense workouts or longer, more leisurely workouts – both can burn a similar number of calories.
Including strength training in your workouts is a good idea, as it can help preserve muscle mass and prevent atrophy. However, as you’ll only be dieting for one week, muscle loss should be minimal, provided you consume sufficient protein.
Related: Calorie Burning Calculators
You could even skip exercise altogether and just walk and be more active. However, this will entail a lot of movement and may be impractical if you have a sedentary job.
Most people get the best results by combining sensible daily workouts will reasonable amounts of general physical activity. However, be aware that, as the week progresses, you will probably start to feel tired and are going to fatigue more quickly. Make allowances for this in your workouts.
Related:
Closing Thoughts
It usually takes months or even years to gain weight and become overfat. Too much food and insufficient activity and exercise put you into a calorie surplus, and those unused calories are then converted to and stored as fat.
This is why most people tend to gain weight gradually over several years and not all at once.
However, despite slow weight gain being the norm, most people want to lose weight as fast as possible.
Unfortunately, while you CAN lose weight quickly, and dropping ten pounds in a week is entirely doable, rapid weight loss is seldom sustainable or enjoyable. Plus, rapid weight regain is practically unavoidable.
So, by all means, use the strategies in this article to lose ten pounds in seven days, but understand this weight loss will probably be temporary, and a slower, more conservative approach to weight loss will invariably be more successful.
How To Lose 15 Pounds in a Month: The Ultimate Guide to Transform Your Body and Boost Your Confidence
Everyone experiences undesired weight gain at some point in their life. Some people realize they have gained extra weight when they notice love handles poking through their favorite shirt; others have an epiphany when they have difficulty bending over to tie their shoelaces.
Whether you gain weight in your early teens or late 40s, it is usually because of the same reasons. Since the causes of weight gain are timeless, so are its remedies. Avoid reinventing the wheel every time you want to lose a few pounds.
Most people want to lose a lot of weight in a very short period. Ask a newbie about their transformation objective, and they will probably tell you they want to lose 15 pounds in a month.
Interestingly, most people quit their weight loss journey without achieving their goals. Setting unattainable goals is one of the most common reasons why most people never attain their transformation objectives. The lack of experience and guidance takes a close second and third.
Is it possible to lose 15 pounds in a month?
Yes, you can undoubtedly lose 15 pounds in 30 days. However, just because you can do something doesn’t mean you should. Losing 15 pounds in 30 days without a plan and proper guidance can be a disaster and lead to health issues.
In this article, we’ll uncover the science of weight loss, discover if it’s safe to lose 15 pounds in 30 days, learn about the best ways and diet to lose fat quickly, and go over some of the most popular questions on this subject. We have a lot to cover. So, sit tight and read on.
How Weight Loss Works
Weight loss ultimately boils down to calories in vs. calories out. You must be in a calorie deficit to lose weight, meaning you must expend more calories in a day than you consume. Once you are in a calorie deficit, your body starts burning stored glycogen for fuel, leading to fat loss.
According to the Centers for Disease Control and Prevention (CDC), cutting 500–1,000 calories from your daily diet can result in a weekly weight loss of 1–2 pounds. Staying in this range will keep your physique transformation journey gradual, steady, and sustainable. [1]
But how does restricting 500 calories a day lead to a 1-pound weekly weight loss?
Per the Journal of the American Medical Association (JAMA), a pound of body fat comprises 3,500 calories. A shortfall of 500 daily calories results in a 3,500 calories weekly deficit (500 X 7), allowing you to lose a pound of body weight. [2]
That said, a pound of body fat does not equal a pound of body weight. However, several studies have shown that a 500 daily calorie cut results in a weekly weight loss of one pound, and hence, this is often used as a standard while designing a weight loss diet program. [3]
Per the CDC guidelines, restricting your daily caloric intake by 500–1,000 calories will result in a weight loss of 4–8 pounds. However, our objective here is to lose 15 pounds in a month.
How many calories do I need to cut to lose 15 pounds in a month?
In line with the CDC guidelines, you would need to cut approximately 1,875 daily calories to lose 15 pounds in a month.
Is Losing 15 Pounds in a Month Safe?
Is a 1,875 calories deficit possible? It depends on your current lifestyle. Folks coming off a bulking diet and eating upward of 4,000 calories daily might find it easy to cut approximately 2,000 calories from their diet. However, if you eat 2,000–2,500 calories daily, a 1,875-calorie deficit can lead to major health consequences.
Most people flock toward fad diets such as the boiled egg diet or the cabbage soup diet for quick weight loss results. However, most of these fad diets have no scientific evidence backing them and can lead to chronic health conditions as they significantly limit your nutrient sources and intake.
Contrary to what most people think, achieving a calorie deficit isn’t limited to restricting your food intake. You can also enter a calorie deficit by burning calories through exercising. Combining a low-calorie diet with a training program is the most effective way of losing 15 pounds in a month.
That said, maintaining a 1,875 calorie deficit is like walking a tightrope. You must consult a healthcare professional before starting a weight loss program, especially if you have an existing condition like diabetes, gallstones, or heart disease.
Factors That Determine If You Can Lose 15 Pounds in a Month
Buckle up for some truly mind-blowing revelations. Hold onto something sturdy while you still have time.
There is no guarantee that you’ll lose 15 pounds in 30 days, even after maintaining a 1,875 daily calorie deficit. You read that right. There are no guarantees here.
Weight loss works uniquely for different people. While your training partner might shed the desired 15 pounds in 28 days, it might take you more than a month. Many factors influence weight loss, including:
Genetics
Your genetic makeup dictates how your body reacts to your diet and training program. Some people will lose fat faster than others. Plus, some folks lose fat from a specific body group before the results replicate in other areas. For example, your training partner might lose fat first from his belly, whereas you might see the magic of your transformation program first on your face.
Your genetics will also determine where you store body fat. You must work around your genetics and design a training program that best suits your needs. Individuals that hold fat in the back of their upper arms should add arm exercises in their workouts to combat the bat wings and tone their guns.
Remember, your genetics might slow you down, but they will not stop you in your tracks. This is also why beginners must always track and assess their progress. Make necessary changes as soon as you discover you are not going in the right direction.
Related: Weight Loss Calculator
Experience
Training and dieting experience is one of the most undervalued aspects of a transformation journey. People that have undergone a physical transformation before experience faster results than newbies.
The quick results are the result of muscle memory. Plus, people that have done something before know what works for them and what doesn’t, saving them considerable time.
Newbies have no reason to hang their heads low. If you lack the experience to fast-track your transformation progress, you can hire a healthcare professional with a proven track record to help you achieve your goal.
Gender and Age
On average, men shed weight and build muscle mass faster than ladies. It is primarily because of testosterone — the male sex hormone. Females tend to store a greater amount of body fat in their lower bodies, whereas males hold it in their upper bodies.
Further, the essential body fat storage in men is 2–5% and 10–13% for the ladies; it is the amount of fat required to maintain life and reproductive functions.
The natural testosterone levels in both genders decline with age, which results in a higher body fat percentage. Weight loss also becomes more difficult with age.
Metabolism
Your metabolic rate plays a crucial role in your weight loss journey. A high metabolic rate helps you burn calories throughout the day, even when you are physically inactive. Men generally have a higher metabolic rate than women. Plus, your metabolic rate declines with age, making weight loss more complex as you grow older.
Use this basal metabolic rate (BMR) calculator to determine how many calories you need daily to maintain your basic body functioning. The BMR calculator uses your age, gender, weight, height, and body fat percentage (optional) to determine how many calories you burn throughout the day.
Regular exercise can help increase your muscle mass and burn body fat, which can help boost your metabolic rate.
According to a popular myth, eating small, frequent meals throughout the day can result in a faster metabolism. However, several studies have debunked this theory. According to a 2015 study, increasing meal frequency from three to six per day might increase hunger and the desire to eat. [4]
To lose fat, you should focus on staying in a calorie deficit instead of trying to tweak your metabolic rate. Find a meal plan that suits your lifestyle and works for you, and stick to it long-term for optimal results.
Training, Nutrition, and Recovery Program
Most people never achieve their transformation goal because of substandard training, nutrition, and recovery program. These folks follow a cookie-cutter transformation program designed for someone else, which delays their results and leads to muscle imbalances.
For instance, a 190-pound female trying to lose 15 pounds in a month will never find success following a transformation program made for a 185-pound male aiming to shed 8 pounds monthly.
Your diet, training, and recovery program must fit your lifestyle, preferences, and habits. You should refrain from making significant lifestyle changes during your weight loss journey. A night owl should resist the temptation to turn around his life overnight by signing up for an early morning CrossFit class. You must ease into your new transformation journey and focus on longevity.
Consistency
Consistency is the key to a successful weight loss program. Weight loss is complex and challenging. Don’t let anyone tell you otherwise. You must do everything right to make the needle budge in the right direction. A wrong step, and you will either hit a plateau or put the weight back on.
Plus, losing 15 pounds in a month is a hefty goal. You must do everything as per plan for these 30 days to maximize your chances of success. It means that you cannot miss a training session or meal or cut down on your recovery time.
A transformation program will test your determination, grit, and consistency. The longer a fitness program, the more challenging it is to stick to it. Furthermore, since losing 50 pounds in a month requires you to follow rapid weight-loss techniques, going off track can make the weight bounce back as quickly as you lost it.
How To Lose 15 Pounds in a Month
Sustaining a 1,875-calorie deficit requires you to make adjustments to your entire lifestyle. Although you could cut almost 2,000 calories from your diet just by eating less, it is not ideal. You must balance your training and diet plan to achieve your weight loss goal of shedding 15 pounds in a month.
Notably, folks that want to lose 15 pounds in a month have short-term objectives. These people don’t want to continue this weight loss program for several months. Hence, you must make quick and significant adjustments to your diet as soon as you begin your weight loss journey.
You must also get comfortable making significant lifestyle changes during this transformation program as you are racing against the clock. Thirty days is all you have; you’ve got to make every one of these days count.
Here are 18 changes you must make to your lifestyle to lose 15 pounds in a month:
Set a Realistic Goal
Most people never achieve their transformation objective because they bite on more than they can chew. To be honest, losing 15 pounds in a month is an ambitious goal too. Sustaining a 1,875-calorie deficit for 30 days is easier said than done.
If you do not have a specific reason to lose 15 pounds in a month, you should aim for a more realistic goal, such as shedding 8 pounds in 30 days. This goal aligns with the CDC weight loss recommendations and is relatively easy and safe to sustain over the long term.
Switch To a Low-Calorie Diet
Weight loss ultimately comes down to calories in vs. calories out. You must enter a calorie deficit to lose 15 pounds in a month. Depending on your current lifestyle, you can either adjust your current diet or switch to a new diet to help you achieve the deficit.
The keto and Mediterranean diets are a couple of popular diets that can help you lose weight, but more on these later in this article. Remember, you must choose a diet that fits your lifestyle. Going vegan might help a non-vegetarian significantly restrict his calorie intake, but it will be extremely hard to sustain if you’ve never tried it before. Always ease into a diet rather than switching to a radically different diet overnight.
Do More Cardio
Although exercising and cardio are not mandatory in a weight loss program, they can help you enter a calorie deficit. You could enter a calorie deficit by eating less, working out, or combining both. Using both options will speed up your weight loss progress.
Since your goal is to lose 15 pounds in a month, you must perform two daily cardio sessions to fast-track your results. The first cardio session should be a 30-45 minute low-intensity steady state (LISS) workout done on an empty stomach first thing in the morning. For the second cardio session, do a 15-20 minute high-intensity interval training (HIIT) workout in the evening.
HIIT workouts are an anaerobic form of training, meaning it relies on stored glycogen for fuel. On the other hand, LISS cardio is a form of aerobic exercise that relies on oxygen for energy production.
Weight Training
Most people leave gains on the table by restricting themselves to cardio workouts during a weight loss program. Resistance training can boost your weight loss results in multiple ways. It helps build muscle mass and tone your physique, improving your physique aesthetics.
Muscle mass is more metabolically active, meaning it burns more calories throughout the day than a pound of body fat [5]. Folks with a higher muscle mass will burn more calories throughout the day than folks with a high body fat percentage. Plus, weight training increases your metabolic rate, helping you burn calories even after your workouts when you are physically inactive.
Incorporate HIIT into Your Workouts
High-intensity interval training is one of the best ways to ramp up your weight loss progress. You shouldn’t limit HIIT to cardio. Perform a bodyweight HIIT circuit or incorporate this principle into your weight training workouts to maximize results.
Tabata, AMRAP, EMOM, ladders, and pyramids are a few popular forms of HIIT. Cycle between these HIIT protocols to keep your workout routine exciting and avoid hitting a plateau. You must also program progressive overload in your workout regimen to make consistent gains. Progressively overload your muscles by using heavier loads, increasing your training intensity or volume, or incorporating advanced training principles into your workouts, such as dropsets, supersets, and intraset stretching. [6]
Prioritize Recovery
You break muscle tissue while you are in the gym. Your muscles grow back bigger and stronger while you’re resting. Even if you do not hit the gym or train, you must give your body enough time to recover and undergo changes. The excess weight comes off your body while you’re asleep.
You must sleep for at least seven to eight hours each night for optimal results. Besides sleeping, you can also use nutritional supplements such as whey protein powders and BCAA to speed up your recovery. Massages, self-myofascial release, and cold and hot water therapy are other excellent methods of streamlining your recovery and boosting weight loss.
Eat Nutrient-Dense Foods
Consuming nutrient-dense whole foods will keep you feeling full for longer, reducing your risk of binging on junk food. Furthermore, nutrient-dense foods often have a low caloric content than processed or refined carbs. It allows you to consume a large volume of food without overshooting your daily caloric target, which can help promote satiety. [7]
Eating nutrient-dense foods also ensures that you meet your daily micronutrient needs, limiting the risk of nutrient deficiencies and promoting overall health and well-being. You must eat a balanced diet to meet your daily macronutrient needs. Switch to a high-protein, low-carb, low-fat diet to fast-track your weight loss and build muscle mass.
Limit Refined Carbs
Refined carbs sources such as white bread, white rice, sugary snacks, and sugary beverages have a high caloric content. Plus, they provide little to no nutritional value. Consuming refined carbs can significantly increase your daily calorie intake. However, since these are empty calories, refined carb sources won’t lead to satiety and might even lead to cravings. [8]
Your body digests refined carbs quickly, resulting in insulin and blood sugar level spikes, which can lead to energy crashes, cravings, and increased fat storage, hindering weight loss efforts. These food sources often lack essential nutrients and can hamper your metabolism.
Eat Fiber-Rich Foods
If your goal is to lose 15 pounds in a month, you must avoid binge eating. Fiber-rich foods are a godsend in this regard, as they keep you satiated throughout the day. High-fiber foods also take longer to digest. Additionally, fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, are low in calories than processed foods.
Eating high-fiber foods also improves your digestion and gut health. A healthy gut microbiome can lead to better weight management and a lower risk of obesity. Foods rich in fiber usually have a high water content, which increases their volume without adding to their calorie content.
Track Your Calories
Losing 15 pounds in 30 days requires you to adhere to a strict dieting regimen. Exceeding your calorie target, even on a few occasions, can disrupt your weight loss aspirations. The most effective way of staying below your calorie limits is to track your calories.
You could use a calorie tracking app, such as MyFitnessPal, to stay on top of your caloric intake. Most calorie-tracking apps have an extensive database of foods and recipes, making food logging easy and convenient. You can skip logging your meals after you’ve settled on a routine.
Tip: Calculate Your Daily Energy Expenditure
Increase Physical Activity
Contrary to what most people think, spending 30 to 45 minutes in the gym isn’t enough to lose 15 pounds in a month. Doing a cardio session early in the morning and sitting at your desk for the rest of the day puts you in the active, sedentary category.
You must program activities throughout your day to limit your risk of developing chronic health conditions associated with sitting for prolonged periods, including high blood pressure and type 2 diabetes. 9]
Walking more throughout the day is a convenient (but not easy) way to ensure you remain active. Beginners can set themselves a 5,000 daily step target and work their way up until they are walking 10,000 steps a day.
Drink a Lot of Water
Staying hydrated throughout the day can keep you satiated, lowering your chances of feasting on junk food. Plus, water is a calorie-free beverage, meaning it won’t add to your calorie bottom line. Drinking an adequate amount of water can also boost your metabolic rate. You must drink at least a gallon of water daily to ensure optional body functioning.
Drinking 500 ml of water 30 minutes before a meal can help limit your hunger. This technique has been shown to lead to greater weight loss in overweight or obese middle-aged and older adults. [10]
Try Fasting
Fasting is one of the most effective ways to enter a calorie deficit. Intermittent fasting is a popular fasting protocol involving cycling between fasting and feeding windows. The 16/8 intermittent fasting (IF) protocol is the most popular fasting method that requires you to fast for 16 hours a day and eat during an eight-hour window.
Unlike most other diets, intermittent fasting doesn’t dictate what you can and cannot eat. In an IF diet, you focus on eating at a particular time during the day. Among other things, fasting helps burn through your glycogen reserves and boost your metabolic rate, which can help you lose 15 pounds in a month. Beginners can start with more conservative IF protocols, such as the 14/10 method, whereas more experienced faster can try the OMAD (one meal a day) diet. [11]
Avoid Cheat Meals
A month is a relatively short period to lose 15 pounds. Although cheat meals have a time and a place, you must avoid them on this program. A cheat meal can put you in a calorie surplus. It is common for people to eat 1,000-2,000 excess calories during a cheat meal.
Offsetting these calories can take you an additional two to three days. Depending on your cheat meal, you could need to cut more than 1,875 calories from your daily diet to get back on track with your weight loss goals. Those serious about their transformation should refrain from eating cheat meals for four weeks.
Cut Out Alcohol
Alcohol is like a double agent. You think it is on your side, but it is scheming with your enemy (body fat) to disrupt all your plans. Alcohol contains a high sugar content; a gram of alcohol generally contains seven calories. Worse yet, these are empty calories that have no nutritional value.
Alcohol consumption increases your appetite and your chances of binging on junk food. It also leads to dehydration and poor sleep and slows down your metabolism. Alcohol does everything that you want to avoid on a weight loss program.
Read also: Alcohol and Muscle Growth – Alcohol Fat Burning.
Manage Your Stress Levels
Chronic stress leads to higher levels of cortisol in your body, which can increase appetite and cravings for unhealthy foods. High cortisol levels also lead to an increase in fat storage in your abdominal area.
Higher stress levels also increase your risk of emotional eating, which never ends well on a fat loss program. Chronic stress can also disrupt your sleep, which can hamper your recovery. Try meditation, yoga, and journaling to combat stress. You should seek professional help if these three methods don’t bring you relief. [12]
Track Your Progress
Since 30 days is a short period for losing 15 pounds, you must track your progress to ensure you are heading in the right direction. Recording your body weight and anthropometric measurement, keeping a workout journal, and taking photos of your physique are the most reliable ways to track your progress.
Remember, you don’t need to track your progress daily. Take your measurement on the same day at the same time every week and make necessary adjustments if you are unhappy with your progress.
Hire Professionals
Most people never achieve their weight loss goal because they follow a cookie-cutter transformation program. Each individual is unique. What might work for your training partner might not work for you. Ensure that you follow a customized training, diet, and recovery program for optimal results.
Seek a professional’s help if you don’t have experience designing a training and diet program. A personal trainer can give you a personalized training regimen, and a registered nutritionist can provide you with a diet plan that fits your lifestyle. Hiring a trainer and dietitian might cost you some money upfront, but it will pay dividends in the long run.
Diets To Help You Lose 15 Pounds in a Month
Although some people can get away with making adjustments to their current meals, others need to revamp their entire diet to lose 15 pounds in a month. If you fall in the latter category, given below are some diets that can help you achieve your weight loss goal. Pick the one that fits your lifestyle.
Keto
A ketogenic diet involves eating a very low amount of carbs and replacing them with fat, as it helps your body burn fat for energy. Studies show that high-fat diets are significantly more effective at helping you shed weight than low-fat diets [13]. Furthermore, a keto diet can improve your training performance as it results in better ATP production than a high-carb diet.
Here is a typical macronutrient split used in a keto diet:
Fats: 70-80%
Protein: 20-30%
Carbs: 5-10%
Next Read: What is Keto Diet? Benefits, Drawbacks, and Sample Meal Plan
Paleo
A Paleolithic diet includes eating whole, unprocessed foods, such as vegetables, nuts, seeds, and meat. The paleo diet involves eating like our ancestors. Studies have shown that a paleo diet can result in significant weight loss and reduce your risk of lifestyle diseases, such as obesity, diabetes, and heart disease. [14]
Check Out: Paleo Dieting: A Comprehensive Guide for Beginners
Mediterranean Diet
The Mediterranean diet revolves around eating foods traditionally eaten in the countries that border the Mediterranean Sea, including Portugal, coastal France, southern Spain, southern Italy, Crete, and much of Greece.
Dieters that eat a Mediterranean diet have lower risks of contracting heart disease and other common illnesses and diseases. These dieters generally live longer and are healthier than folks who eat a standard American or Western diet.
Also Read: What Is the Mediterranean Diet?
FAQs
Do I need to exercise to lose 15 pounds in a month?
No, working out is not mandatory on a weight loss program. That said, doing a couple of daily training sessions can speed up your weight loss progress by helping you enter a calorie deficit.
How long will it take for me to lose 15 pounds safely?
The CDC recommends limiting your daily deficit to 500-1,000 calories, which will help you lose 4–8 pounds safely and sustainably in a month. According to the CDC guidelines, it will take you 2–3 months to lose 15 pounds.
Will the weight I’ve lost come back if I return to my old habits after successfully completing my transformation journey?
Losing and keeping weight off requires lifestyle changes. If you return to your old habits right after achieving your weight loss goal, the weight will come back on just as quickly.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Losing 15 pounds in a month can feel overwhelming, which stops most people from taking their first step. You might not realize this, but you have already taken the first step in achieving your dream physique by choosing to read this article. So, congratulation on taking your first step toward your weight loss goal.
It is absolutely fine to experience self-doubt and frustration before starting to work toward such a big goal; we’ve all been there. Remember, you don’t need to follow all the 18 steps mentioned in this article to achieve your weight loss goals, and you don’t have to limit your transformation timeline to 30 days. Start with making a couple of adjustments to your lifestyle and take your time with your weight loss goal. The results will be worth it. Best of luck!
Related:
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity (Silver Spring). 2013 Feb;21(2):336-43. doi: 10.1002/oby.20032. PMID: 23404961; PMCID: PMC4391809.
Zurlo F, Larson K, Bogardus C, Ravussin E. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990 Nov;86(5):1423-7. doi: 10.1172/JCI114857. PMID: 2243122; PMCID: PMC296885.
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
Nicklas TA, Drewnowski A, O’Neil CE. The nutrient density approach to healthy eating: challenges and opportunities. Public Health Nutr. 2014 Dec;17(12):2626-36. doi: 10.1017/S136898001400158X. Epub 2014 Aug 28. PMID: 25166614.
Bradley P. Refined carbohydrates, phenotypic plasticity, and the obesity epidemic. Med Hypotheses. 2019 Oct;131:109317. doi: 10.1016/j.mehy.2019.109317. Epub 2019 Jul 20. PMID: 31443772.
Pesola AJ, Pekkonen M, Finni T. Why is excessive sitting a health risk? Duodecim. 2016;132(21):1964-71. PMID: 29190048.
Handbook of Non-Drug Intervention (HANDI) Project Team. Pre-meal water consumption for weight loss. Aust Fam Physician. 2013 Jul;42(7):478. PMID: 23826600.
Vasim I, Majeed CN, DeBoer MD. Intermittent Fasting and Metabolic Health. Nutrients. 2022 Jan 31;14(3):631. doi: 10.3390/nu14030631. PMID: 35276989; PMCID: PMC8839325.
Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84. Epub 2018 Oct 3. PMID: 30568922; PMCID: PMC6296480.
Giugliano D, Maiorino MI, Bellastella G, Esposito K. More sugar? No, thank you! The elusive nature of low carbohydrate diets. Endocrine. 2018 Sep;61(3):383-387. doi: 10.1007/s12020-018-1580-x. Epub 2018 Mar 19. PMID: 29556949.
Challa HJ, Bandlamudi M, Uppaluri KR. Paleolithic Diet. [Updated 2022 Jul 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482457/
How To Lose 1 Pound a Day: Shedding Pounds Made Easy
Most people would be willing to shed a few pounds at the drop of a hat. Losing weight not only makes you look better, but it can also reduce your risk of contracting chronic health issues. These benefits make losing weight alluring, and it is also what sells gym memberships.
However, the weight loss process can be slow and meticulous, and most people do not have the patience to stick to a weight loss program in the long run. This is also why fad diets that promise significant weight loss in a short period are such a hit.
‘How to lose 1 pound a day’ is a common question personal trainers get asked by beginners. Before we dive into this subject, let’s get the record straight. Losing a pound each day is not entirely safe or sustainable. The Centers for Disease Control and Prevention (CDC) recommends limiting your weight loss to 1-2 pounds weekly to keep your physique transformation journey gradual, steady, and sustainable. [1]
According to JAMA, you must burn 3,500 calories to lose a pound of body fat. As you can probably tell, burning 3,500 calories daily is not sustainable, safe, or even possible for most folks. Furthermore, a pound of body fat doesn’t necessarily translate to a pound of body weight. [2]
Losing a pound each week means a daily weight drop of 0.14 pounds, which is a far cry from the goal of shedding a pound each day. Also, weight loss doesn’t happen overnight. It might take up to a couple of weeks before a beginner starts seeing progress after switching to a weight loss program.
Prerequisites For Losing 1 Pound a Day
You must enter a calorie deficit to lose weight, meaning you must expend more calories than you consume in a day. You could achieve a calorie deficit by eating less or exercising more. A balance of both is ideal for losing a pound a day.
Remember, each individual is built differently and will react uniquely to different diets and training stimuli. There is no way to promise a pound of weight loss each day for everyone. For example, your results might differ from your training partner’s.
The tips mentioned in this article will help streamline your weight loss process and ensure you get the best bang for your buck.
In this article, we go over the 15 most effective tips to shed the spare tire. We have also included five training programs to ensure optimal weight loss. To ensure your safety, we won’t recommend radical steps. Contrarily, we will only recommend ways that will help achieve safe and sustainable weight loss in the long run.
Sticking to these steps will help you achieve your body weight goal and promote a healthy lifestyle, which will pay dividends in the long run.
15 Steps To Lose 1 Pound a Day
Sadly, there is no magic pill that will help shave off a pound from your belly each day. Losing a pound a day is an ambitious goal that demands commitment, effort, and patience. The tips mentioned below will help you make sustainable lifestyle changes and improve your overall health and well-being:
Hydrate
Cutting water is one of the fastest ways to shed body weight. It is common to lose a few pounds in a single day by dehydrating yourself.
Most fitness models start cutting water 2-3 days before a photoshoot. It helps them get diced and achieve crisp conditioning. Professional bodybuilders take this a step further and use diuretics to get in shape for competitions. However, hobbyist lifters and the general public should stay away from these methods, as they are unsafe and unsustainable.
Plus, once you resume your regular water intake, you will rapidly regain the weight you had previously lost.
Prolonged dehydration can cause headaches, delirium, confusion, fatigue, dizziness, dry mouth, and constipation. Left untreated, it can contribute to kidney stones, kidney failure, and heatstroke, all life-threatening illnesses. [3]
Tip: Water Intake Calculator
Stay Away From Fad Diets
Many people flock to fad diets, such as the boiled egg diet and the cabbage soup diet, that promise significant weight loss in a short period. However, these diets have little to no scientific evidence backing them. Most of these diets gain popularity rapidly but are equally quick to disappear.
Most fad diets require you to completely cut out some food sources, which can lead to nutrient deficiencies. Sticking to an imbalanced diet for an extended period can lead to chronic health conditions, which can worsen over time.
While choosing a diet, you must analyze if it follows a balanced approach to nutrition. Cutting out certain foods from your diet can result in developing a negative relationship with food, which can make matters worse. Plus, the weight lost through radical diets often bounces back as soon as you switch to a regular diet.
You must consult your healthcare provider before starting any new exercise or diet program, especially if you are dealing with any health issues.
Patience
After your body starts adjusting to the changes, you will experience rapid weight loss in the initial days in the form of water weight. However, you might hit a plateau if you don’t consistently change your diet and training program.
Furthermore, setting more realistic objectives can assist you in cultivating more patience and perseverance in the process. For example, you could change your weight loss goal from losing one pound daily to losing 4-5 pounds in a month. This new goal is achievable and safe.
Checking off a monthly weight loss goal can help keep you motivated. It will also act as a reinforcement that you are on the correct path.
Count Your Calories
Calorie tracking is a must if you want to lose weight. You cannot just eat whatever you like and hope for a weight loss miracle. Based on your current weight, you must set a daily calorie consumption goal to meet your target body weight.
You could determine a calorie goal for yourself by using a TDEE calculator. Alternatively, you could use a calorie-tracking app like MyFitnessPal to account for your average calorie intake.
Log your meals in the calorie-tracking app to find out your macronutrient (carbs, proteins, and fat) split. Most calorie-tracking apps have a robust food and recipe database, which makes tracking your meals easy and convenient. Some apps also come with a barcode scanner for tracking the calories of packaged foods.
Enter a Calorie Deficit
After determining your average daily calorie goal, you must enter a deficit to lose weight. Cutting 500 calories from your diet will result in a one-pound weekly weight drop. Similarly, cutting 1,000 calories will help you shed two pounds a week.
For example, if you consume 2,200 calories daily, you must shift to a 1,700 kcal diet to shed the spare tire. Cutting 1,000 calories from a 2,200-calorie diet is not recommended. If you want to shed two pounds weekly, you should cut 500 calories from your diet and burn the remaining 500 calories through exercise.
Eat Nutrient-Dense Foods
On a weight loss diet, you must get your calories from nutrient-dense whole foods, such as fruits, vegetables, whole grains, non-fat and low-fat dairy, fish and seafood, unprocessed lean meat, and skinless poultry, nuts, and legumes.
Avoid empty calories such as alcohol, sugar-laden beverages, and highly processed foods. Eating nutrient-dense whole foods will keep you feeling full and supply the necessary nutrients to your muscles throughout the day.
Fiber is often overlooked in a weight loss diet. Folks following a 2,000-calorie diet should have at least 28 grams of fiber daily, as it helps with macronutrient absorption and getting the most nutritional value out of your food. It also promotes gut health, reduces bloating and the risk of constipation and diarrhea. [4]
Follow a Personalized Diet Plan
No two people will react to the same diet and training program the same. Your training partner might lose more weight than you while eating the same food and doing the same exercises as you. How your body responds to training and diet depends on multiple factors, including genetics, age, gender, body weight.
You must follow a suitable macronutrient split according to your body type and goals to fast-track your progress. Plus, you must plan your meals in advance to ensure you don’t fall off your diet regimen. Dedicate a day of the week to prepping meals; it will reduce the possibility of you ordering junk food from your favorite fast-food restaurant when you are starving and have nothing to eat at home.
To lose one pound a day, you must also watch your portion sizes. Using smaller plates and cutlery can reduce your meal size and calorie intake, helping you take inches off your waistline. You must eat your favorite healthy foods throughout the week to reduce cravings.
Though not necessary, you can also use dietary supplements, such as a whey protein supplement and fat burners, to help with your goal of losing one pound a day.
Avoid Binge Eating
Snacking on junk food is one of the biggest reasons for weight gain. Folks that do not follow a diet plan are at a higher risk of bingeing on snacks throughout the day. Following a structured diet plan keep you satiated and lowers your cravings.
You must avoid high-calories beverages. It is very easy to overshoot your daily calorie goal by chugging on sugar-laden drinks without even realizing it. Plus, you must switch to low or zero-calorie substitutes when and where possible. Making small changes in your diet can lead to big results in the long run.
When snacking, choose healthy snacks, such as mixed nuts, Greek yogurt and berries, and apple slices with peanut butter.
Read also 7 Ways To Stop Binge Eating
Stay Consistent
Consistency is key in a weight loss program. To lose a pound a day, you must be consistent with your daily meals, workouts, and sleep schedule. Consistency is even more crucial when you have a shorter timeframe to work with.
When you are consistent with your diet and training program, your body burns fat more efficiently. Furthermore, staying consistent with a fit lifestyle minimizes the risk of gaining excess body fat and improves your overall health and well-being.
Choose Healthy Fats
Many people blame fats for their excess body fat. However, this assumption is faulty. Consuming healthy fats is essential for optimal body functioning and health. Furthermore, it provides your body with essential nutrients and promotes the feeling of fullness, reducing your overall calorie intake.
Nuts, seeds, avocados, and fatty fish should be the primary sources of fats in your diet. Fats can help reduce inflammation and improve insulin sensitivity, leading to better weight management.
However, you must ensure that you choose healthy fats over unhealthy fats. Staying away from processed and fried foods can help reduce the risk of chronic diseases, such as heart disease and type 2 diabetes while promoting overall health.
Tip: Use Fat Intake Calculator
Stress Less
When you are stressed, your body releases the cortisol hormone into your bloodstream, which makes you hold onto body fat. Chronic stress is one of the leading causes of weight gain and increases the risk of health issues like high blood pressure and type 2 diabetes. Increased cortisol levels can also increase appetite and cravings for unhealthy foods. [5]
Chronic stress can also hamper your motivation to train, eat healthily, and stay consistent with a fit lifestyle.
To lose a pound each day, you must keep stress at bay. Meditation, yoga, and exercise are among the best ways of combating stress. Nonetheless, you must consult a healthcare professional if you are dealing with high levels of stress and are unable to control it using these three methods.
Try Fasting
Fasting is an incredibly effective method of shedding body weight. Intermittent fasting (IF) is a rage among fitness enthusiasts. It involves cycling between voluntary fasting and non-fasting. The 16/8 protocol is the most popular IF method, involving fasting for 16 hours a day and eating in the remaining eight-hour window.
Beginners should start with easier fasting protocols, such as the 14/10 method. It involves fasting for 14 hours and a 10-hour feeding window. Advanced lifters can opt for the ‘OMAD’ protocol, which involves eating one meal a day. Fasting protocols with longer fasting windows are more effective at helping you lose a pound each day.
Get Enough Sleep
Sleeping for at least seven to eight hours is essential to allow your body enough time to rest and recuperate. Since losing one pound a day requires you to follow a stringent diet and training program, you must take your recovery just as seriously.
Get ready for what we are about to say next. It is so polarizing that ‘the hardest workers in the room’ might lose sleep over it. Ready? Here we go — don’t hesitate to hit the snooze button. Alarm clocks have a snooze button for a reason. They help you get in the much-needed sleep.
Quality sleep helps balance your hormones, which can help control hunger, satiety, and metabolism. Fatigue due to a lack of sleep increases your risk of feasting on junk food and skipping exercise.
Workout
Although you could lose a pound a day just by cutting your calorie intake, it is not sustainable or healthy. Engaging in cardiovascular and strength training can help speed up your weight loss progress and tone your muscles. High-intensity interval training (HIIT) is an incredibly effective way of promoting weight loss while keeping your workouts short and exciting.
You must follow a personalized training program to optimize your weight loss, meaning you should choose a workout regimen based on your experience level. Punching up your weight class can lead to burnout and increase your risk of injury. Regular exercise can also help regulate hormones related to appetite and metabolism, such as insulin and cortisol.
Move More
Besides sweating it out in the gym, you must ensure that you are constantly moving throughout the day. A sedentary lifestyle increases your risk of contracting chronic health conditions such as type 2 diabetes and hypertension.
Set a daily step goal for yourself and reorganize your day to ensure you hit your objectives. You could start with a 5,000-steps-a-day goal and make your way up to walking 10,000 steps daily.
Tip: Try Walking Calorie Calculator
5 Workouts To Lose 1 Pound a Day
Following a balanced training program that includes strength and cardiovascular training will optimize your weight loss. We will focus on HIIT workouts in this article to lose one pound a day.
HIIT Workout 1 — Tabata Workout
Tabata workouts include doing eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest. Perform each exercise for eight rounds before switching to the next exercise.
Eight rounds of exercise, including working time and rest, will add up to four minutes. Three exercises in this Tabata workout and two recovery periods will take you 14 minutes to complete.
Exercise
Sets
Time (in seconds)
Rest (in seconds)
Burpees
8
20
10
Recovery
60 seconds
Jumping Lunge
8
20
10
Recovery
60 seconds
Spiderman Plank
8
20
10
Many people compromise their form during a HIIT workout to make the exercises easier. However, doing this hampers the effectiveness of the lifts and increases your risk of injury.
HIIT Workout 2
The second HIIT workout in our quest to lose one pound a day includes a balance of strength training and cardio exercises. You will need a pair of dumbbells to perform this workout. This workout comprises performing two rounds of the following circuit:
Exercise
Time (in seconds)
Rest (in seconds)
Close-Grip Chest Press
30
30
Leg Raise
45
30
Squat Hold
45
30
Renegade Row
30
30
Plank
45
30
Dumbbell Overhead Press
30
30
Thruster
75
30
High Knees
45
120
Rest for 30 seconds between exercises in the circuit. You are allowed a two-minute rest between circuits. To stick to the rest duration between exercises, keep all the equipment near you before starting the circuit.
Since the rest durations between exercises are short, use that time to take your position for the next lift. You must complete this workout within 20.5 minutes.
HIIT Workout 3 — EMOM
Every minute-on-the-minute (EMOM) workouts are an underutilized form of HIIT workouts. In an EMOM workout, you must complete an exercise within 60 seconds. Your goal with EMOM exercises is to complete each exercise as quickly as possible as the remainder of the 60 seconds is used as rest between exercises.
Time
Exercise
Reps
Minute 1
Dumbbell Squat
15
Minute 2
Renegade Row Push-Up
20
Minute 3
Squat Jump
15
Minute 4
Sit-Up
20
Minute 5
Burpee
10
Complete the 15 dumbbell squats as quickly as possible without slacking on your exercise form. Use the remainder of the minute as your rest before moving on to the next exercise at the beginning of the second minute.
HIIT Workout 4 — AMRAP
In the following workout, you must complete as many reps as possible (AMRAP) of the following exercises within nine minutes. AMRAP workouts are excellent for competitive folks. In these workouts, there are no defined rest durations. You can take as long as you want between exercises to rest. Furthermore, you can also break an exercise to catch a breath. Your ultimate objective is to complete as many reps as possible within nine minutes.
Exercise
Reps
Butt Kicks
100
Jumping Jack
80
Mountain Climbers
60
Side-To-Side
40
Abdominal Row
20
After completing 100 reps of butt kicks (50 right side and 50 left side), move onto the jumping jack without stopping for rest — if you can. The total number of reps you can complete will be your final score. Challenge your friends to beat your score. You can also set your score as a benchmark for yourself and try to beat it in a subsequent workout.
HIIT Workout 5 — Ladder Workout
When used correctly, ladder HIIT workouts can melt fat off your body. The rep structure of a ladder workout is like climbing a ladder. You start with a few reps and work up to high-rep sets. The rest between exercises increases with the total number of reps. Like in real life, you must also come down a ladder. After performing the set with the highest number of reps, work towards the small rep sets. Also, you must do all of this within a specific time limit.
In this HIIT ladder workout, you’ll perform two exercises on a single ladder rung. For example, for this workout, you will perform one rep of the wall ball and dumbbell thruster before moving on to the two-rep wall ball and thruster.
Exercise and Reps
Rest (in seconds)
1 Wall Ball and 1 Dumbbell Thruster
0
2 Wall Ball and 2 Dumbbell Thruster
10
3 Wall Ball and 3 Dumbbell Thruster
15
4 Wall Ball and 4 Dumbbell Thruster
15
5 Wall Ball and 5 Dumbbell Thruster
20
6 Wall Ball and 6 Dumbbell Thruster
20
7 Wall Ball and 7 Dumbbell Thruster
25
8 Wall Ball and 8 Dumbbell Thruster
25
9 Wall Ball and 9 Dumbbell Thruster
30
10 Wall Ball and 10 Dumbbell Thruster
45
After completing 10 wall balls and dumbbell thrusters, continue back down the ladder as far as possible within the remaining time.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Many people follow fad diets to help them drop their body weight quickly. However, most of these extreme methods are unsafe and unsustainable. To lose one pound a day, you must focus on making lifestyle changes that promote weight loss while improving your overall health.
Although the 15 healthy lifestyle tips and five workout routines detailed in this article might not make you drop a pound daily, it will put you on the right path to sustained weight loss. Now that you have all the knowledge you need to shed the spare tire, go ahead and put it to good use. Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Taylor K, Jones EB. Adult Dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
McEwen BS. Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress (Thousand Oaks). 2017 Jan-Dec;1:2470547017692328. doi: 10.1177/2470547017692328. Epub 2017 Apr 10. PMID: 28856337; PMCID: PMC5573220.
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5 Ways To Lose Fat Without Losing Muscle
How To Shed Weight Without Losing Muscle
Most people, especially the experienced lifters, are paranoid to shed their winter weight because they think it’ll result in a loss of muscle. On the other hand, some people always end up skinny, or worse, skinny fat when they try to lose fat.
You don’t have to be a physicist to figure out that if you can lose fat while keeping your muscle mass, you’ll look great. Since the summer is right around the corner, we’re here to bust the fat loss myths and tell you how you can achieve the almost-impossible feat of losing weight without losing muscle.
Use Heavy Weights
This is a big one. If we got a dollar for every time we heard someone say that lifting lighter weights and performing a higher number of reps help you lose weight, we’d be throwing parties as big as Dan Bilzerian.
A study conducted by the Obesity Research Center proves that strength training significantly reduced the loss of FFM (fat-free mass) i.e. muscle during dieting. If your body thinks that it doesn’t need the extra muscles, it starts using them as a source of fuel. Lifting heavy weights is the most effective way of holding onto your muscle mass.
Lower Training Volume & Frequency
When most people decide that they want to shed the extra kilos, they become obsessed. They start spending long hours in the gym. And when they’re not training, they’re day-dreaming about it.
You should prefer a 3-4 day training split. This will allow you to work out on non-consecutive days whilst also not training the same muscle groups within 48-72 hours of the previous workout. Anything more than this will push you into a catabolic state.
Don’t Use More Than a Moderate Calorie Deficit
It’s not unnatural that people think about cutting their diet when they plan to lose excess weight. The more calories you cut from your weights, the more weight you’ll use. In the hopes of achieving more in a shorter period, people overdo the calorie reduction.
Your calorie cut should be moderate (20 – 25% below maintenance calories) at the most. It’ll ensure that you don’t start losing weight faster than the recommended rate of 1-2 lbs per week.
Fill-Up On Protein
Protein is a macronutrient and is the building block of muscle mass. Your protein intake should be higher when eating a calorie deficit diet to help preserve muscle mass than when eating at maintenance or in a calorie surplus.
You should consume 0.6-1 grams of protein per pound of bodyweight if your goal is to build or maintain muscle mass. Stick closer to 1 gram when eating in a calorie deficit and closer to 0.6 grams when on a calorie surplus diet.
Take it Easy on the Cardio
Lastly, for the love of God, stop with the cardio obsession. Truth be told you can get lean without doing any cardio at all. If you’re following a calorie deficit diet, you’ll be losing weight regardless of if you’re doing cardio.
Since your goal is to lose weight without dropping your muscle gains, you should be doing 10-minute HIIT (high-intensity interval training) sessions for your cardio. Anything more than this will be an overkill.
Are you planning to lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Lose Your Love Handles
The Fastest Way To Lose The Love Handles
Love handles have to be one of the most dreaded types of body fats. T-shirt ripping love handles are guaranteed lady-repellent. You might know what we mean if you’ve ever had a girl grab you by your love handles while pillion riding with you on a bumpy road.
As soon as the woman of your dream gets hold of your squishy spare tire, it’s game over for you. Even though people have tried to get the flab in fashion by calling it love handles, it hasn’t worked. Love handles are still hate-handles for most people.
Forget Spot Reduction
The pinchable fat on both sides of your body is stubborn and can take longer to burn-off as compared to the belly fat. Some people make the mistake of trying to lose love handles by doing exercises like side bends.
The spot reduction concept is a myth and performing side-bends (especially with heavyweights) can do more harm than good. Spot reduction exercises can exacerbate the appearance of love handles by increasing the size of the underlying external oblique muscles.
If you want to reduce your love handles, take an overall approach which will include training the abdominal muscles (from multiple angles), cardiovascular training and a balanced diet.
Fix Your Diet
Most professionals agree with the saying “abs are made in the kitchen, not the gym.” If you want to get rid of your not-so-love handles – and want to keep them off – you should follow a customized diet plan.
You should get used to counting your calories and reading the labels before buying packaged stuff. Understanding the role of micro and macronutrients in your diet is an essential ingredient of following a healthy diet.
Remember – the best diet for losing your love handles is the one you can stick with for the long-term. Fun fact – the keg is often the last place on a man’s body from where he loses weight.
Workout
For shedding the excess body fat, we recommend performing two cardio sessions in a day. The first should be a 30-minute low-intensity steady state (LISS) workout to be done first thing in the morning – preferably on an empty stomach.
Do the high-intensity interval training (HIIT) session later in the evening for 10-15 minutes. When it comes to side-fat torching exercises – wood chops, medicine ball rotations, medicine ball slams are some of the most effective movements.
Chill-Out
If you want to live a fit lifestyle, you’ll need to get all the aspects of your life under control. Taking on too much stress can result in high cortisol levels which can lead to excess body fat storage.
To get rid of the bulging waistline, you should always be hydrated as some studies have shown that drinking water can help in burning calories. You also need to make sure you’re getting anywhere between 7-8 hours of sleep every night.
Without proper rest and recovery, you shouldn’t expect to lose weight. Overexerting and pushing yourself too hard will only result in weight gain – which is the polar opposite of what we’re trying to achieve here.
How often do you perform bodyweight workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
10 Tips To Lose Weight In A Jiffy
Lose Weight Quickly With These Techniques
Contrary to popular belief, losing weight isn’t as hard as some people take it to be. Many people make the wrong decisions in their diet, training, and recovery programs which is why they don’t see results.
It might come as a surprise to you, but you can lose a significant amount of weight in a couple of weeks and be on your way to your dream physique. Be it summer or bulking season, you’ll have abs year-round if you follow the tips mentioned in the article.
Count Your Calories
If you want to lose weight, your first goal should be to design a diet for yourself and get comfortable counting your calories and macros. You can’t afford to depend on eyeballing the food and trusting yourself to make the right food choices every time.
Become A Cardio Ninja
If you want to lose weight in a hurry, you need to be doing two cardio sessions in a day. The first session will be a 30-minute fasted low-intensity steady-state (LISS) workout and the second a 10-minute high-intensity interval training session.
Cycle The Carbs
Changing your daily consumption of carbohydrates can have a major impact on your body fat percentage. You should follow a diet plan where you have three low-carb days (100 grams or less), followed by a single high-carb day (2 to 2.5 grams per pound of body weight).
Say No To Dairy
The regular intake of dairy products can hinder the fat loss process. The elimination of dairy products can come as a shock to some people, but if you’re someone who has stubborn body fat, you should consider cutting out dairy products from your diet.
Drink Plenty Of Water
Some people think that their body fat is nothing more than water weight and they try to get rid of it by reducing the amount of water they drink. For a successful weight loss journey, you need to make sure you’re drinking at least a gallon of water every day.
No Cheat Meals
Depending on your fat loss goals and the time duration of your program, you’ll need to stay away from the cheat meals. Eating a single serving of junk food can set you back by weeks if you’re on a schedule.
Have Smaller But Frequent Meals
Since people directly relate food and their body fat percentage, some make the conscious decision of having bigger but less frequent meals. Eating more but less frequently can be counterproductive as it slows down your metabolism which can fasten up the fat storage process in your body.
Use Supplements
With the advancement in sports nutrition, there are many supplements on the market that can aid fat loss. Supplements like fat burning pills, L-carnitine, Citrulline Malate are some of the favorites as they boost thermogenesis.
Say No To High Fat Food
Although food containing high-quality fats is essential for your body’s optimal functioning, you shouldn’t stock up your cupboards with nuts. If you’re looking for something that you can snack on, your options should be made of foods with high carbs and protein, and low-fat content as the latter is much harder for your body to burn.
Rethink Your Beverage Consumption
Whatever your poison of choice might be (beer, whiskey, rum or coffee), if you are a regular consumer, they’re probably hindering your fat loss progress. On the other hand, if you don’t consume caffeine regularly, consuming it before a workout can help in shedding weight.
Header image courtesy of Envato Elements
Are you bulking or shredding? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Lose 10lbs Within a Month Using This Cardio Technique
The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
Different Cardio
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
Header image courtesy of Envato Elements
How often do you do cardio?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.