Lose A Pound A Week: Diet Plan Strategies

Losing a pound a week is a realistic weight-loss goal for many dieters. To lose a pound a week, you need to create a deficit of 3,500 calories during that week, or 500 calories a day. This can be achieved through a combination of cutting calories and adding exercise. For example, you could try an egg, hummus and spinach sandwich or mango oatmeal for breakfast.

Cut 500 calories a day

To lose a pound a week, you need to cut 3,500 calories over the course of the week. This equates to cutting 500 calories a day.

If you're a woman who eats about 1,800 calories a day, you'll need to cut that to 1,300 calories per day. If you're a man who eats about 2,200 calories a day, you should aim for about 1,700 calories a day. This can be achieved by making some easy food swaps that won't leave you hungry. For example, you could try an egg, hummus and spinach sandwich: spread 2 tbsp hummus on 1 slice of whole-wheat toast. Top with 1/4 cup of baby spinach and 1 egg fried in 1 tsp olive oil. Drizzle with 1/4 tsp Sriracha or hot sauce and eat with 1/2 grapefruit.

You can also burn off some of the 500 calories by increasing your workouts. Try to get 30 minutes of aerobic exercise, such as brisk walking, five days a week. This will help to keep your metabolism burning calories and curb your appetite.

It's important to note that this information is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition.

Exercise for 30 minutes, five days a week

To lose a pound a week, you need to create a deficit of 3,500 calories during that week, or 500 calories a day. The best way to lose weight is through a combination of cutting calories and adding exercise.

The Mayo Clinic recommends exercising for 30 minutes, five days a week. This could be a brisk walk to get some aerobic exercise, or you could try taking the stairs or walking from the end of the parking lot to a building. Regular physical activity can boost the success of your diet and help you burn more calories while resting. Harvard Health Publishing says that resting energy expenditure accounts for 60 to 75 percent of the calories you burn each day, and you can increase this by getting regular exercise, which keeps your metabolism burning calories and helps to curb your appetite.

Healthy food swaps

To lose a pound a week, you need to cut 500 calories a day. This can be achieved through a combination of cutting calories and adding exercise. Here are some healthy food swaps that will help you cut calories without sacrificing flavour:

Swap fizzy drinks for infused water

Get the same fruit flavour by drinking naturally flavoured sparkling or regular water infused with fruit or herbs. This will save you 100 calories per glass. Make this swap once a day, and you'll consume 700 fewer calories this week.

Swap regular milk for almond milk

Unsweetened almond milk is super-nutritious and delicious, and a half-cup only has 30 calories (versus the 70 calories in the same serving size of regular milk). If you have a bowl of cereal every day, you'll save 280 calories over the course of a week.

Swap oil for an oil mister

Cooking food generally requires putting oil in the pan, and the amount most of us put on can add 300 calories to a meal. The solution is to buy an oil mister, which evenly spreads a much thinner layer of your healthy vegetable or olive oil across the bottom of the pan.

Swap mayonnaise and sour cream for Greek yoghurt

The mayo and sour cream you use on sandwiches and in dips have about 100 calories per tablespoon, while non-fat Greek yoghurt, which is just as tangy and flavoursome, has about a third of that amount. Swap five tablespoons of mayo per week for the same amount of Greek yoghurt to cut about 335 calories.

• Egg, hummus and spinach sandwich: spread 2 tbsp hummus on 1 slice of whole-wheat toast. Top with 1/4 cup of baby spinach and 1 egg fried in 1 tsp olive oil. Drizzle with 1/4 tsp Sriracha or hot sauce. Eat with 1/2 grapefruit.
• Mango oatmeal: cook 1/2 cup oats in 1/2 cup 1% milk and 1/2 cup water.

Eating 1,300 calories a day (for women)

To lose a pound a week, you need to cut 3,500 calories over the course of a week, which works out at 500 calories a day. The safest way to do this is to spread the calorie deficit over the week, rather than all at once.

For women, this means eating 1,300 calories a day. An example of a meal that fits into this diet plan is an egg, hummus and spinach sandwich. To make this, spread 2 tablespoons of hummus on one slice of whole-wheat toast. Top with 1/4 cup of baby spinach and one egg fried in 1 teaspoon of olive oil. You can also add 1/4 teaspoon of Sriracha or hot sauce, and eat it with half a grapefruit.

Another example is mango oatmeal. To make this, cook 1/2 cup of oats in 1/2 cup of 1% milk and 1/2 cup of water.

It's best to lose weight through a combination of cutting calories and adding exercise. Try to include some physical activity in your day, such as taking the stairs or walking.

Eating 1,700 calories a day (for men)

To lose a pound a week, you need to cut 3,500 calories over the course of a week, which works out at 500 calories a day. For men, this means eating around 1,700 calories a day.

A sample meal plan for a day could be:

• Breakfast: Mango oatmeal – cook 1/2 cup oats in 1/2 cup 1% milk and 1/2 cup water.
• Lunch: Egg, hummus and spinach sandwich – spread 2 tbsp hummus on 1 slice of whole-wheat toast. Top with 1/4 cup of baby spinach and 1 egg fried in 1 tsp olive oil. Drizzle with 1/4 tsp Sriracha or hot sauce. Eat with 1/2 a grapefruit.
• Dinner: A meal of your choice, totalling no more than 500 calories.

You can also cut calories by increasing your physical activity. Try to get 30 minutes of aerobic exercise, such as brisk walking, five days a week.

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