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How to Lose One Pound in a Week

1 Week Down, 1 Pound Gone

Slow and steady is the name of the game when you're trying to lose weight, and there's no time like now to get that ball rolling. It's simple math when it comes to slimming down — you have to burn or cut out 3,500 calories from your diet each week in order to lose one pound. That breaks down to 500 calories per day, and the easiest way to make that happen without feeling food deprivation or overworking it in the gym is to do this combo move: each day, cut out 250 calories from your diet and burn 250 through exercise.

The handy chart below shows a weekly example of how to lose one pound in a week. Each day, follow through on one from the diet column and one from the exercise column, and after seven days, you should see the scale budge.

All calculations for calories burned are based on a 130-pound woman.

Diet Exercise
Swap out your morning bagel with butter (493 calories) for a bowl of Chobani Nonfat Vanilla Greek Yogurt (120 calories) with an extrasmall banana (73 calories). Take a brisk walk for an hour and five minutes.
Forget the blueberry muffin with butter (588 calories) and go for a bowl of Kashi Go Lean Cereal with skim milk (231 calories). Hop on your bike for a moderate ride for 28 minutes.
Instead of buying a bacon, egg, and cheese bagel sandwich from Dunkin' Donuts (460 calories), make a cheese omelet with two large eggs (144 calories) and half an ounce of cheddar cheese (56 calories). Lace up your sneaks and run at a moderate pace of 10 minutes/mile for 28 minutes.
For lunch, instead of scarfing down two slices of cheese pizza (544 calories), just enjoy one slice (272 calories). Hit up your gym and swim laps for 26 minutes.
Snack on 13 baby carrots (52 calories) and two tablespoons of hummus (70 calories) instead of a whole wheat English muffin (130 calories) with peanut butter (168 calories) and jelly (60 calories). If you prefer running inside, work out on the elliptical for 35 minutes.
Instead of a baked potato with butter and sour cream (418 calories) as a side dish for dinner, have a cup of steamed broccoli (55 calories) instead. Vigorously jump rope for 23 minutes.
To satisfy your sweet tooth, skip the bowl of Ben & Jerry's Peanut Butter Cup ice cream (360 calories) and instead savor a cup of strawberries (46 calories and two Hershey's Dark Chocolate Kisses (40 calories). Take a Zumba or other cardio class at your gym for at least 47 minutes.
Image Source: POPSUGAR Photography / Grace Hitchcock
JoannaHolley51942 JoannaHolley51942 3 years

Um, some one would be dead if they weighed 30 pounds at 5'5". This is designed for some one who needs to LOSE 30 pounds. If you weigh 175 and your goal weight is 145(which is a healthy weight) then this program would work very well. It would actually work well for any weight loss goal as medicine has proven that not only is one pound a week an obtainable goal but a healthy pace to lose weight.

Bridgitt14936523 Bridgitt14936523 3 years

It would be nice if this site put in examples for people of different weights, maybe 130lbs, 155lbs, 180lbs, etc. because everyone is different at different weights and has different goals. Maybe the 130lb person might want to lose weight if they are very petite, but then again I don't know.

Ellie15261214 Ellie15261214 3 years
okay this is kind of stupid. one pound a week? if you eat smart overall and add some exercise into your life, normal weight loss is about 2.5 pounds a week. so, really this is nothing special.
Giasbash6260 Giasbash6260 5 years
Thank you for giving people a realistic way to lose weight. Some of the swaps aren't the healthiest, but they're better than the former and certainly less calories!
Pazuzu Pazuzu 5 years
What about the people without snow and no gym membership? I live in a city with no hiking trails, it never snows, theres no bike trails ( and its illegal to bike on the sidewalk) these weight loss articles always tell me to use my natural resources but I don't have any. With work and school I don't have time to fit in all these exercises.
onepound onepound 5 years
Good list! When you start counting calories, you realize just how easy it is to gain weight if you don't watch yourself. Losing weight is easy. The trick is simply to get a feel for how many calories you are consuming, and about making smarter choices, just as this post suggests.
MissMariaK MissMariaK 7 years
I'll try it and I'm really curious about the results... It seems like a really good list and I hope it works for me too...
lighthouselady lighthouselady 7 years
I've noticed that as I get closer to my goal weight (right now I'm at 150 and would like to get to 142-145) I find it harder and harder to find that "magic" number calorie-wise for me.
T-S T-S 7 years
Anyone who is interested enough in health to read this blog is probably already not eating muffins and breakfast sandwiches. Also, "to lose weight, eat one slice of pizza instead of two," is a pretty silly thing to say.
Spectra Spectra 7 years
I'll echo what a lot of others said--this is great if you regularly eat Starbucks' muffins and pizza and barely work out, but if you already eat a very healthy diet and work out a lot, it gets a LOT tougher to lose those last few pounds. You have to step up your exercise intensity and look for hidden calorie culprits in your diet in order to lose a pound or two.
katyharper katyharper 7 years
I'm glad I'm not the only one who feels this way. I've found that since I eat well and work out regularly, if I want to lose a couple pounds, I absolutely have to monitor every morsel of food that goes into my body, have NO "slipups" when it comes to eating and work out at my maximum capacity. It's frustrating.
Hill82879 Hill82879 7 years
katyharper, you're right on. I bike 25 miles per day, I strength train four times a week, I run on the weekends, and I eat really, really well. I can't drop a pound for the life of me.
Vanonymous Vanonymous 7 years
I like to make smoothies for breakfast because they are low cal (usually under 200 when made with fruit, low fat yogurt and wheat germ) and I can sip them for a while. I'll usually have one at my desk and sip it from 8:30 to 10am, and at that point lunch is only 2 hours away. This makes it so I can skip my 10am snack too. Like katyharper said, it's tough to burn extra calories when you've already cut out a lot and exercise frequently. This is one way I've managed to cut out a bit more (that morning snack).
zeze zeze 7 years
Not necessarily, my usual breakfast is one egg and one slice of whole wheat toast with some fruit. Usually comes in at under 200 and I rarely get hungry before lunch.
katyharper katyharper 7 years
That's great and all, but what about for the people who very rarely eat the things on that list, and already workout regularly? That's when it gets hard. When you have to, say, add a 30 minute run after you've already been to your spinning class.
diablo843 diablo843 7 years
Great list! These things are really easy to do!
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