How to lose a pound a day

How to lose a pound a day

How to lose a pound a day

Losing weight can be an annoying and long process. According to doctors, the healthiest way to do this is to lose no more than 0.5 to 1 kg per week  [1]. However, if you absolutely must lose a lot of weight in a few days. You will lose about half a kilo per day of your weight in water by avoiding salt and carbohydrates and by drinking more water. Although it is possible to lose weight significantly in a few weeks with this method. Your weight loss will slow down as your weight in water stabilizes. If you’re looking for a way to lose a pound a day in a short period of time, see your doctor find out if you can follow a low-calorie diet for a few days.

Get rid of your water weight quickly

Reduce your salt intake to lose a pound a day

Excessive salt consumption promotes water retention which contributes to unwanted weight gain and the feeling of bloating. To lose your weight in water, try not to add salt to your meals. Avoid foods and drinks high in salt (such as processed meats), salty snacks (such as crisps or nuts) and energy drinks [2].

  • You can avoid most of the hidden sources of salt by cooking your own meals using fresh, unprocessed ingredients.
  • When cooking, try replacing the salt with other tasty condiments like black pepper or garlic.
  • Eating more potassium-rich foods, such as bananas, tomatoes, and potatoes, can also help you get rid of excess salt from your body.

Avoid carbohydrates to lose a pound a day

Excessive consumption of simple carbohydrates causes the body to retain more water. This is the reason why many people lose weight quickly as soon as they eat a low-carb diet  [3]. To quickly get rid of your water weight, stop eating carbohydrate-rich snacks like white bread, pasta, pastries, and potatoes.

  • Replace high-carb foods in your diet with high-fiber fruits and vegetables such as berries, beans, and leafy green vegetables.
  • Following a very low-carb or carbohydrate-free diet for more than a few months can be unhealthy. Ask your doctor to help you safely adjust your carbohydrate intake  [4].

Warning: While removing carbohydrates from your diet can help you lose weight in the short term, low-carb diets are not recommended for long-term weight loss. A healthy diet should contain complex carbohydrates like brown rice and whole-wheat bread.

Drink more water

ways to hydrate your skin
juices, broths, and herbal teas are good sources of liquids


It may seem counterintuitive, but good hydration allows the body to retain fewer fluids. Most adults should drink 2 to 2.5 liters of water a day to stay healthy, to hydrate, and to prevent water retention. You will need to drink even more water if  [5]  :

  • if you exercise a lot
  • you are in a warm environment
  • if you are pregnant or breastfeeding
  • you are sick, particularly if you have diarrhea or vomiting
  • you are on a high protein or high fiber diet

Eat moisturizing foods

Drinking more water is not the only way to be hydrated. You can also remove excess fluids by eating fruits and vegetables rich in water, such as melons, strawberries and leafy green vegetables  [6].

  • Low-salt soups or broths are also a good option.

Practice a sporting activity

The exercises allow the excess fluid and salt to be evacuated from the body. Which promotes weight loss in water. Work out a little bit by doing some cardio training like cycling, running or brisk walking  [7].

How to lose a pound a day
Health Zigzag Images


  • High-intensity exercises like circuit training are a good way to get rid of excess fluid and salt.
  • Just be sure to drink lots of water during your exercises. If you get dehydrated, your body will start to hold more water!

Learn about the use of diuretic medications

If you retain a lot of fluids or gain weight with water easily, go to a doctor. It will help you diagnose the problem and treat it properly. Depending on the amount of water you retain and what triggers this phenomenon. He will recommend medications or supplements that will help you get rid of excess fluids and your weight in water  [8].

  • Common treatments for fluid retention include magnesium supplements and diuretics (water pills).
  • If you gain more than 1 kg per day or 2 kg per week, call your doctor right away. Other signs of excess water retention are swelling of the ankles, feet, legs, and hands, shortness of breath, coughing, nausea and feeling full after eating just a little  [9].

Burn fat quickly

See a doctor

Your doctor can tell you if you can safely eat a low-calorie diet. To lose fat quickly, you need to significantly reduce the number of calories you consume each day. Most low-calorie diets are not to exceed 800 to 1,500 calories daily  [10]. Before adopting such a diet, talk to your doctor about how much you can restrict yourself and for how long.

  • Consuming so few calories a day is not for everyone and will not help you lose weight in the long run.
  • Most doctors advise against very-low-calorie diets (less than 800 calories per day) unless you need to lose weight quickly for medical reasons (for example if you are preparing for surgery or trying to control a health problem like diabetes  [12] ).

Warning: a low-calorie diet can be dangerous if you are pregnant, breastfeeding or if you suffer from a health problem such as an eating disorder or nutritional deficiency  [11]

Count your daily calories to lose a pound a day

The number of calories you need to eat each day to maintain your weight depends on your age, gender, and activity level. Most adults are expected to eat an average of 2,000 calories a day, while the recommended amount for men is around 2,500. However, you may be eating more than you think. For example, an adult American eats around 3,600 calories per day and an adult Austrian eats 3,769 calories (according to an OECD report  [13] ). Before reducing your daily calorie intake, write down everything you usually eat in a day and calculate the total amount of calories it represents  [14].

  • The amount of calories in prepackaged food is usually stated on the package. And most restaurant menus often display the number of calories for each dish. You can also use a website like to find out the calorie content of many foods.
  • If you eat 3,600 calories per day, you will need to cut 2,100 calories daily to have a 1,500 calorie daily diet. However, be aware that it is not enough to make you lose a pound of fat per day.
  • To lose a pound of fat per day, you need to cut 3,500 calories from your daily diet. But, this is only really possible if you are already on an extremely caloric diet of around 5,000 calories per day.

Do cardio exercises to lose a pound a day

In addition to eating less to reduce your calorie intake, you can also do more physical activity to burn more  [15]. For example, if you follow a high-calorie diet of 5,000 calories a day. You can eliminate 3,500 calories by removing 2,500 calories from your daily diet and exercising enough to burn 1,000 a day.

  • The amount of calories you can burn with exercise depends on many factors, such as your current weight. If you weigh 85 kg, you can burn 1,000 calories by playing basketball for 2 hours. If you weigh 70 kg, you will have to play basketball for 2.5 hours to burn the same amount  [16].
  • To find out how many calories you can burn with exercise, use calculating tools like this one.
  • Keep in mind that if you consume very few calories, you will not have enough energy to exercise properly.

Do not deprive yourself for too long

Dieting is not a safe or effective way to lose weight in the long term. If you really need to lose a pound of fat a day, try not to deprive yourself for more than a few weeks at most. Your doctor will help you determine the best way to return to a healthy diet without quickly regain the weight you lost  [17].

Keep in mind that a very low-calorie diet will make you lose weight in water and muscle mass in addition to fat.

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About the Author: Usman Babar

A businessman by profession. blogger by luck. I love to write about Health and Fitness.