How To Loose A Pound A Day: Follow These 8 Simple Steps!

Medically reviewed by Maria Sarino, MD FACT CHECKED

If you are wondering if it is really possible to lose a pound of weight in a single day, well let me tell you that it is very much possible.

The question is, for how many days would you be able to continue the same process so that you are able to lose a pound a day.

Well, let us try to explore what exactly are the options that might enable you to do the same.

If you are really looking to lose a pound a day, you might want to follow most of the steps listed below. If you are able to follow these steps, you could help yourself with a very good chance that you are able to lose a pound a day.

  1. Decreasing Calorie Intake

    To lose weight, one must try to consume fewer calories. This could enable you to have a good chance that you are able to burn more calories with the help of exercise.

    This may entail lowering the calorie intake and at the same time, if you are able to improve your physical activities such as running, walking, or biking, you might be able to create a great calorie deficit for yourself.

    According to various research, it is found that in order to lose a pound a day one may need to burn 3500 calories in a day by doing more physical exercise and having less food intake.

    It may be needed to build a calorie deficit to shed one pound of body fat. It may be found that individuals with a very high body weight may be able to lose weight more quickly because a higher body weight might increase the number of calories burned throughout the day.

    While losing a pound of body fat per day is achievable, it would necessitate dramatically reducing food consumption and increasing your physical activity.

    For example, if the food intake is less which could be by avoiding unhealthy food items and having more protein-rich foods which may have less fat and carbohydrate reducing the calorie intake and more of them could be burned by doing other exercises such as biking, pushups, etc.

    It should be kept in mind to achieve at least 2000-2500 calorie burn in a day in order to maintain the consistency of losing a pound per day.

  1. By Engaging In Heavy Weight Lifting

    The above point is related to this because it may be impossible to attain the weight loss goal without the proper sweat shredding exercise and extreme dieting which could be maintained in the proper consistency and in a proper manner.

    It may help to reduce weight at a fast rate by burning fat and dieting simultaneously preventing the formation of fat and calories.

    According to researches, it may be suggested that extreme dieting and excessive exercise are not healthy or encouraged by doctors as these treatments may produce quick, short-term weight loss, but they are not long-term and may be harmful to one’s health.

    On the other hand, if you are extremely obese then there are high chances that you would be able to lose a pound a day. This is because your body might have a great amount of fat stored.

    Hence, losing the same might not be a big problem if you have started some heavy lifting at the gym.

  1. Cutting Down On Sodium

    Reducing your sodium intake might enable your body to remove the excess water. This could be a really crucial step when it comes to reducing excess weight from your body.

    Also, you might want to know that around 60% of your body is just water. Whereas if you are high on sodium intake, your might start accumulating more water content inside your muscles.

    As a result, as soon as you reduce your sodium intake, you might be able to notice a sudden decrease in your body weight. This would be mostly stored water reduction from your body.

  1. Drink Water Regularly

    Drinking plenty of water may help one to stay hydrated and maintain a good fluid balance, as well as increase sensations of fullness and weight reduction.

    The plenty of water intake may help one to be full for the whole day which may help them to avoid unnecessary eating habits and to control the hunger.

    It could help in preventing dehydration which may help one to be energetic the whole day. Being energetic the whole day implies spending more time in exercise allowing more precipitation and sweat shredding thus promoting weight loss.

    Not to miss, water itself is one of the most effective cleansers of your body. It might as well help your body in removing excess toxins from your body regularly.

  1. Reduce The Intake Of Processed food

    According to studies, eating processed meals regularly is connected to an increased risk of weight gain and obesity.

    They state that processed food contains more fat and carbohydrate and less amount of protein and vitamins which may enhance weight gain and could also increase muscular mass.

    Not to miss, processed foods also have all the empty calories with them. These calories have less nutritional content and more sugar, preservatives, and other chemicals which ultimately make you gain more weight.

    Therefore it is generally suggested that you completely avoid processed food intake.

  1. Consume More Protein

    Eating more protein-rich foods may assist promote appetite control, reducing food cravings, and increasing feelings of fullness, according to some studies.

    It may be suggested to add more green vegetable soups and salads in the meal which may reduce the calorie intake and increase the source of protein and vitamins.

    Being rich in protein may help to add fullness thus controlling the hunger which may help to suppress the appetite and correspondingly help in losing weight.

    For example, if one has soups and salads at the beginning of a meal it may add fullness thus causing to help in eating less of a heavy meal.

    The same has been accepted in this governmental study as well.

  1. Add Cardio

    To support weight loss and good overall health, most healthy adults should aim for 150–300 minutes of moderate level activity or 75–150 minutes of high-intensity exercise per week.

    This may help you to lose weight and to improve your overall health. It may be observed that doing too much exercise in a day may cause health effects such as body pain and muscle gain thus preventing to loss of weight.

    Therefore adding cardio should involve not too many frequent changes it may be done at a proper sequence and for a particular interval with respective of age, size, and weight.

  1. By Eliminating Liquid Calories

    Liquid calories include cold drinks, beverages, etc. Which might contain sugar, preservatives, and lots of empty calories in it which may enhance weight gain.

    The elimination of liquid calories may reduce the intake of calories and could promote weight loss.

Is it Safe to Lose Weight?

Experts recommend losing 1–2 pounds each week, which can be accomplished by cutting your calorie consumption by 500–1,000 calories per day.

However, if one wants to lose 1 pound a day, they have to cut the calories even more. Reducing food consumption too drastically could make it much more difficult to achieve the nutritional demands, as well as have a number of negative health consequences.

Furthermore, while moderate activity is good, excessive exercise in an attempt to burn enough calories to lose one pound per day can be hazardous.

Probable Side Effects Losing A Pound A Day

There may be some side effects which could be felt to one if they try to lose weight at a fast rate by cutting the food intake and doing excessive exercise.

The side effects which may be felt are as follows:

  1. Lack Of Nutrition

    Since one may follow a strict diet in order to lose weight. The strict diet includes very little intake of food in order to intake fewer calories. being the consumption of fewer calories food may not be rich in nutrients, vitamins, minerals leading the body to meet various deficiencies of these sources.

    If consumed it may be consumed at a low rate which may be drained out by doing excessive exercise. For example, if one doing exercise along with its diet which includes taking food at a meal and starving for rest time this may lead to less nutritional content in the body that too being drained by doing excessive physical exercise.

  2. May Face Issue Of A Slow Metabolic Rate

    Too much physical exertion and lack of nutrition and vitamin content in the body may lead to a lack of energy in the body.

    As there would be weight loss at a fast rate which may cause the metabolism to be at a slow rate, thus enabling one to be lethargic for the whole day.

  3. Might Suffer Dehydration

    According to various researches, it has been found that the body might be unable to distinguish between the weight gained by eating and water weight.

    Thus in order to lose a pound a day, one may be seen to drink less water so that they don’t gain weight which might cause one to suffer from dehydration.

    Being dehydrated can cause various harsh effects to the skin by causing wrinkles and to health by making feel tired, fatigued, and suffering from body pains.

  4. Other Health-Related Issues

    the losing a pound task may also accompany other side effects such as constipation which could be due to constant irregularity in eating and being too much exhausted in exercise.

    There may be less energy within one which could make them more irritating and frustrated by nature. It may also cause nausea and dizziness.

  5. Temporary Hair Fall

    With the dieting and heavy exertion faced by your body, you might also notice a bit of hair fall as well. As a result, you could feel a little worried due to this.

    This type of hair fall is generally temporary and could be stopped by fulfilling the nutritional deficiencies faced by your body.


Although theoretically achievable, shedding one pound of body fat every day would necessitate a large increase in physical activity and a significant reduction in food intake.

Excessive activity and very low-calorie diets have been linked to a number of negative adverse effects, including making weight loss more difficult in the long run.

As a result, aiming for a weekly weight loss of 1–2 pounds through dietary and lifestyle modifications may be more feasible, sustainable, and healthful in the long run.

Therefore one may aim at having protein-rich foods and to have a proper exercise schedule in order to achieve weight loss in a proper schedule.

It may appear that losing weight is a time-consuming procedure at times. Achieving your long-term weight-loss objectives can take weeks, months, or even years is a time-consuming process.

As a result, you may question if there are any techniques to reduce weight more quickly.

It may be possible to lose a pound of weight in a day by changing a few eating habits and lifestyle schedules which could lead to hormonal and physical changes in the body which may help to lose weight.

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