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How to Lose a Pound a Day

How to Lose a Pound a Day

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When one is considered overweight 

Overweight and obesity is a global health problem, with the highest rate prevailing in Australia according to a recent study. A person is called overweight and obese only if he or she has a weight exceeding the upper limit of healthy weight (relative to height). According to the source (US Department of Health and Human Services. Report, September 1998), a person is considered to possess healthy weight lying, for instance, within (97—123 pounds with height 5 feet), (118—148 pounds with a height 5.5 feet) and (144—177 pounds with height 6 feet). Lying below the lower limit or above the upper limit for a particular height will obviously make one vulnerable to health problems arising from being under or overweight. The implication is that for the tall persons (6 feet high and above) losing a pound a day is more important compared to the short persons (5 feet high and below).

Safe weight loss is more important than fast weight loss

Before burning calories to lose weight fast, one must keep in mind one’s minimum daily calorie need (a calorie is a unit of energy contained in foods, such as protein, fat, and carbohydrate. The human body burns calories in order to keep the body healthy and fit). When someone takes more calories than needed, only then does the problem of being overweight crop up and therefore, it becomes essential to shed excess fat by burning unnecessary calories stored in the body through suitable physical workouts depending on age, gender, health conditions, size, shape and structure of the body.

Secondly, for pregnant women as well as people suffering from chronic health problems, such as high blood pressure, heart disease, diabetes, etc. it is wise to consult a physician for shedding excess body fat. Over and above, there are many suffering from overweight and obesity who choose starvation to reduce weight. But it is absolutely harmful, particularly for pregnant women. A pregnant woman in particular suffering from being overweight should continue eating to feed 2 mouths—herself and the growing baby. And for addressing her weight problem she must invariably consult a physician.

Five tips to safely lose a pound a day

Discover these five safe and effective tips to help you lose a pound a day and achieve your weight loss goals!

Tips-1: Foods that one  should eat more to lose weight more

For losing weight fast It is advised to eat fewer calories, but more protein-rich foods. (protein is an important component of every cell of the body. Hair and nails are mostly built of protein which also builds and repairs tissues. Protein is also used to make enzymes and hormones as well as other body chemicals). A list of protein-rich foods is given which should be taken regularly with every meal:

  • Lima Beans: These are solid sources of proteins. One may cook 15 grams to make soup or add to baked dishes
  • Corn: One may add 15 grams to his food menu
  • Potato: One medium-sized potato has 4.3 grams of protein. It is advised to consume homemade potato food and avoid consuming potato chips or crackers  from  food stalls outside
  • Asparagus: There are plenty of ways to cook. It contains 3 grams of protein per cup
  • Black Bean: One may add a cup to the daily meal
  • Oat: One cup contains 6 grams of protein
  • Nutritional yeast: One tablespoonful can supply 40% of one’s daily vitamin B-12 requirement
  • Spinach: One cup contains1 gram of protein)
  • Tempah: It is made from soya bean and contains 16 grams of protein per half cup
  • Spirulina: One tablespoonful contains 4 grams of protein
  • Hemp Seeds: Three tablespoons contain 10 grams of protein
  • Peas: One cup contains 10 grams of protein
  • Cottage Cheese: one cup contains 25 grams of protein
  • Wild Salmon: Five-ounce slice contains 39 grams of protein
  • White Bean: One cup contains16 grams of protein
  • Pumpkin Seed: One tablespoonful contains 5-gram protein
  • Sun Dried Tomato: A big-sized tomato contains 8 grams of protein, but a raw and fresh tomato is, in addition, loaded with vitamins A and E
  • Chick Peas: One cup contains one-third of the daily protein needs of a person in addition to 19 grams of fiber which is a low-calorie food suitable to lose weight fast
  • Chia Seeds: Two tablespoonfuls contain 7 grams of protein and 11-gram fiber. It is rich in anti-inflammatory omega –3 and minerals which maintain bone health in addition to shedding excess body fat
  • Lentil: One cup contains 20 grams of protein and all sorts of minerals needed for strong bone health
  • Broccoli: One cup contains 5 grams of protein
  • Avocado: Each fruit contains 5 grams of protein
  • Almonds: About 20—23 pieces contain 7 grams of protein
  • Rye Berries: The fourth cup contains7 grams of protein
  • Quinoa: one cup contains 8-gram protein
  • Buckwheat: Half a cup contains 12 grams of protein
  • Guava: One big-sized fruit contains 42-gram protein

Additionally, one needs to follow some dietary habits that will help lose weight fast.

  • After getting up from bed one should drink lemon juice mixed with water on an empty stomach. It will boost one’s metabolism (metabolism is a biochemical process in our body that allows us to grow, reproduce and repair the damage to lead a nice environment-friendly life) and speed up weight loss
  • Drink sufficient water to keep your body hydrated. It will also delay the feeling of hunger
  • Drink ACV (Apple Cedar Vinegar) on an empty stomach. This will boost metabolism and keep the stomach full not to feel hungry
  • Drink green tea after every meal. It is rich in nutrients (A nutrient is a substance used by an organism to survive, grow and reproduce) and will help to lose weight
  • Run before your first meal in the morning. This is quite an important and effective way of burning calories
  • Replace at least one meal with fruit, such as melon which is rich in vitamin B-12, but poor in calories
  • Dinner at night should be light as there is no domestic or official job or physical workout except going to bed
  • Ginger is amazing for weight loss. It is good to put some sliced pieces of ginger in the tea or mix it with fruit Salad
  • Good fats include olive oil, sunflower oil, nuts, vegetable,s, etc. which reduce bad fat stored in the body
  • One may regularly add green and leafy vegetables to his food menu

Tips-2: Add Physical Workout

Apart from losing weight fast, physical workout is indispensable to make one physically as well as mentally fit to well perform daily domestic and job responsibilities. Fitness includes sufficient strength and energy required to finish the job, whether manual or otherwise, promptly and efficiently as well as effectively participate in games and sports.

Physical fitness is achieved through proper nutrition, moderate or vigorous (using instruments) physical exercises followed by sufficient rest. Physical fitness is essential, irrespective of men or women, young or old, in order to lead an active, happy, and peaceful life. The great importance of physical fitness (as per physical fitness criteria) lies in the fact that for recruitment in different service cadres, such as police, soldiers, and firefighters (and even to become professional athletes) one needs to satisfy minimum requirements of physical fitness in addition to possessing required academic fitness.

Besides, physical fitness gifts one a nice sleep and helps to quickly adjust to environmental situations, such as running with the maximum possible speed to catch hold of a criminal trying to flee or escape the chase by a ferocious animal or climbing downstairs with quick steps during the earthquake/ accidental fire or climb up the nearest hill/ high land during flood/ tidal waves or jump over the boundary wall during an emergency. Over and above, as people grow old, in general, the body's resistance power declines and metabolism slows down.

So to maintain energy balance one requires sufficient body movement through suitable physical workouts in addition to a healthy dietary plan to fuel the body to work. Therefore, to stay, healthy, safe, and secure there is no alternative to physical workouts. To gain physical fitness-specific training under a training guide is necessary depending on factors, such as age, gender, body structure (weight relative to height), general health condition, environment, and culture, and topographical and climatic factors. A few of the physical workouts that greatly result in losing weight at the fastest possible pace are discussed:

3.2.1) Instrumental workout

Weight lifting: This is intense and hard-stress physical exercise and is most effective to shed excess body fat rapidly. It helps to build strong body muscles and burn calories to lose weight fast and additionally, gets the benefit of the ‘afterburn effect’. The implication is that when one puts down the weight followed by lifting, the body still uses up extra energy. It is advised to add weight training to one’s workout at least 3 times a week. It is further advised that beginners, depending on age, ability, and general health condition, should choose the right amount of weight before lifting and the amount may be increased gradually.

3.2.2) Boxing

It is a total body movement workout that essentially involves punching with the highest possible force, speed, and weight to be applied accurately on the target making the legs, arms, hips, back, and shoulders work together. In this connection, it needs to be asserted that the purpose of boxing is neither to kill nor injure the rival, but to build the major muscles of the body. In addition to shedding excess body fat, the workout helps to learn agility, speed, mental alertness, quick decision, and self-defense.

3.2.3 ) Running

(It includes body movement in a fixed direction and with the fastest possible speed. It can be performed anywhere in the street, open playground, or amusement park. The place should be importantly plain and smooth to gain the maximum possible speed while running without risking any possible injury. The workout varies stretching from a marathon, running in sand or water, and running up the hills with different levels of results upon building and strengthening leg muscles in addition to shedding belly fat. Running uphill forces the runner to use the legs and the feet efficiently  to escape possible imbalance and injury)

3.2.4) Swimming

By using arms and legs swimming keeps one afloat on water and in addition, helps to move either forward or backward as desired. This is a full-body exercise in which major body muscles are utilized. Swimming can be performed anywhere in the nearby pond, river, or sea. But for this workout swimming pool is the best as pool water is generally found clean and clear. For shedding excess body fat, swimming is more effective than running so far as burning excess calories is concerned. Depending on the intensity of swimming, the benefits and results also vary. For instance, with 10 minutes of every workout, ’Breaststroke swimming‘ burns 60 calories. ‘Backstroke swimming’ burns 80 calories. ’Freestyle swimming’ burns 100 calories. And ‘Butterfly swimming burns 150 calories’. Swimming comes with different attractions for different people. Swimming is a pleasure to the kids, a sport to the young, a cure for the fatty, a hobby to many, a business to the professionals, and most importantly, a savior to the passengers of the sinking ship.

3.2.5) Yoga

It is one of the most effective cures for losing belly fat. It requires balance and stability to provide functional strength. Last, but not least, it develops the habit of rising early in the morning.

3.2.6) Walking

Walking is the simplest of all physical workouts. It means moving at a fairly regular pace for a short medium or long distance. Morning is the best time for a walk as one is exposed to sunray radiating vitamin D in the morning. However, one may take a walk in the evening or before a meal at night if a morning walk is not possible. A regular 40-minute walk is enough to shed excess body fat at a fast pace. Walking can be performed anywhere in the street, playground, amusement park, or even on the rooftop

3.2.7) Lunges

It is a position of the human body where one leg is put forward with the knee bent and the foot touching the ground, while the other leg is put behind.

3.2.8) Sprint

Running at a maximum possible speed but at a short distance for a few minutes

3.2.9) Jump rope

Apart from losing weight fast, it also pleases the kids as an interesting game to enjoy. Humans in general burn about 5 calories to consume one liter of oxygen. The implication is that exercise that develops more muscles, increases the demand for more oxygen in order to spend more energy i.e. burning more calories. Again who swing rope for more than 20 seconds, will speed up their heart rate requiring them to burn more calories and hence shed excess body fat.

3.2.10) Cycling

This is a low-stress exercise. This strengthens joints and improves leg muscles. Cycling is more a sport than a physical workout for non-adult children as it needs no expertise for driving since it is not mechanized.

3.2.11) Crunch

It is one of the most common abdominal exercises. It primarily works on the rectus abdominal muscles. Apart from reducing belly fat, it improves balance and develops functional fitness.

Tips-3: Subtract unhealthy foods and bad Habits

Avoid junk food, sugary products, egg yolk unhealthy fats such as ghee, butter, processed cheese, beverages, canned food, red meat, and more importantly wine. All of these food products, apart from aggravating obesity, increase the risk of heart disease and shocks, high blood pressure, cancer, diabetes, breathing problem, and sleep apnea—a disease afflicting the person who stops breathing for a while during sleep. Wine apart from causing obesity damages the liver and shortens longevity. Like smoking, wine, and alcohol have no social recognition. Wine and alcohol are strictly forbidden by all major religions of the world. 

Tips-4: Follow a Healthy Life Style

  • Rise early in the morning regularly to ensure sufficient time for morning exercise as well as domestic responsibilities well before going to the job outside.
  • Avoid frequently eating outside in the restaurant where one will feel tempted to consume junk and unhealthy food including wine and smoking
  • Always keep company with the good people and avoid the bad found to lead an idle life and are grossly addicted to wine, smoking, and gambling—all the 3 bad habits are found highly correlated and that ruin both health and wealth.

Tips-5: Always keep a small pocket diary

It will remind one, after getting up from bed in the morning till going to bed at night, one’s daily routine job in connection with weight loss such as what to eat, when to eat, how much to eat, when, how long and what are the physical workouts to perform and additionally, when and where to consult the physicians if need arises. The diary thus helps to track, monitor and control one’s physical workout as well as food intake depending on the level of changes pertaining to mood, hunger, and overall health condition.

Is it safe to lose a pound a day?

Losing a pound a day is generally considered unsafe and not recommended. While some extreme diets or methods may promise rapid weight loss, such drastic measures can be harmful to your health. It's important to prioritize safe and sustainable weight loss practices.

A healthy rate of weight loss is typically around 1-2 pounds per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health complications. Additionally, extreme diets can be challenging to maintain, leading to a cycle of weight loss and regain, commonly known as yo-yo dieting.

Always consult with a healthcare professional or a registered dietitian before starting any weight loss program. They can provide personalized guidance and help you set realistic and attainable goals for your weight loss journey while ensuring your overall well-being is protected.


In conclusion, the journey of losing a pound a day requires a balanced and cautious approach. Safety should always take precedence over rapid weight loss. By prioritizing nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains, one can achieve sustainable results while promoting overall health. Incorporating both cardio and strength training exercises in a regular workout routine aids in burning calories and improving fitness levels. Identifying and eliminating unhealthy food choices and habits is essential for long-term success. Additionally, embracing a healthy lifestyle that includes sufficient sleep, stress management, and hydration supports the weight loss process. Keeping a record of progress through a pocket diary helps monitor and adjust strategies for lasting results. Seeking professional guidance ensures a safe and effective weight loss journey, leading to improved well-being in the end.

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Authored By Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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