250 Ways To Lose A Pound: Pick, Follow, Repeat

Here are 250 ways to lose a pound of body fat. Pick your favorite ones, follow the instructions, and repeat until you reach your dream body.

Did you ever wonder why diets rarely work? Mostly because you set unrealistic goals and lose your motivation when can’t reach them.

I know you want to lose weight fast but instead of racing to the finish line (whether it be to lose 5 pounds or 50) try a more strategic way and a more realistic goal like losing one pound. Then repeat this small process.

Choose your favorite from these 250 tips (or try them all over the course of a few weeks/months/years) and lose the desired weight, one pound at a time.

100 Physical Activities To Lose A Pound

It is well known that, in order to lose a pound of fat, you need to burn about 3,500 calories or eat about 3,500 calories less.

So each of the below 100 workouts can help you burn about 500 calories. Remember, this is just an estimate; you can burn less, or even double. It all depends on your activity level, weight, age, and more.

All you need to lose a pound of fat is to do seven 500-calorie workouts a week. To help you with this, here are 100 recommended physical activities that burn 500 calories each:

Jumping rope for 60 minutes;
Playing basketball for 90 minutes;
60 minutes of high-intensity interval training (HIIT);
Running on a treadmill for 50 minutes;
Rollerblading for 70 minutes;
60 minutes of kickboxing;
75 minutes of circuit training;
75 minutes of bodyweight exercises;
1 hour of cross-country skiing;
1 hour of ice skating;
60 minutes of kayaking;
45 minutes of water aerobics;
75 minutes of rope climbing;
60 minutes of Pilates;
1 hour of dance aerobics;
45 minutes of speed skating;
75 minutes of indoor rock climbing;
An hour of snowshoeing;
1 hour of sand volleyball;
60 minutes of aerobic dance;
50 minutes of calisthenics;
75 minutes of powerlifting;
1 hour of parkour training;
60 minutes of martial arts training;
45 minutes of park bench dips;
1 hour of beach volleyball;
60 minutes of park jog sprints;
45 minutes of wall climbing;
60 minutes of box jumping;
1 hour of horseback riding;
75 minutes of plyometrics;
1 hour of surfboarding;
60 minutes of agility drills;
1 hour of snowboarding;
45 minutes of slam ball exercises;
60 minutes of trampoline jumping;
1 hour of wakeboarding;
45 minutes of tire flipping;
60 minutes of battle rope exercises;
45 minutes of kettlebell swings;
60 minutes of medicine ball exercises;
1 hour of handball;
45 minutes of sledgehammer swings;
60 minutes of bodyweight squats;
1 hour of rugby;
45 minutes of chin-ups;
60 minutes of lunges;
1 hour of dodgeball;
45 minutes of push-ups;
60 minutes of planks;
1 hour of ultimate frisbee;
45 minutes of pull-ups;
60 minutes of mountain climbers;
1 hour of field hockey;
45 minutes of burpees;
60 minutes of jumping jacks;
1 hour of pickleball;
45 minutes of box jumps;
60 minutes of high knees;
45 minutes of barbell squats;
60 minutes of bicep curls;
1 hour of fencing;
45 minutes of bench press;
60 minutes of tricep extensions;
1 hour of racquetball;
45 minutes of deadlifts;
60 minutes of shoulder presses;
1 hour of table tennis;
45 minutes of barbell rows;
60 minutes of lateral raises;
1 hour of volleyball;
45 minutes of barbell curls;
60 minutes of front raises;
1 hour of badminton;
45 minutes of barbell overhead press;
60 minutes of shrugs;
1 hour of squash;
45 minutes of barbell bench rows;
60 minutes of leg press;
1 hour of racquetball;
45 minutes of barbell deadlifts;
60 minutes of calf raises;
1 hour of tennis;
45 minutes of barbell bicep curls;
60 minutes of leg extensions;
1 hour of softball;
45 minutes of barbell tricep extensions;
60 minutes of leg curls;
1 hour of soccer;
45 minutes of barbell front raises;
60 minutes of glute bridges;
1 hour of touch football;
45 minutes of barbell lateral raises;
60 minutes of leg raises;
1 hour of flag football;
45 minutes of barbell shrugs;
60 minutes of sit-ups;
1 hour of basketball;
45 minutes of barbell calf raises;
An hour of shoveling snow.

Keep in mind that for every workout, calories burned are based on a 125-pound woman. So if you weigh more, you might burn even more fat.

In order for you to lose a pound every week, you need to mix any 7 workouts from above (or repeat your favorite workout 7 times) every week.

Then repeat this process until you get to your desired weight.

50 Food Swaps That’ll “Save” You 200 Calories

You don’t need to get rid of your favorite food/drink to lose a pound, just replace them with healthier choices.

With each of these 50 food swaps, you can cut up to 200 calories a day. So make 2-3 swaps per day and you’ll lose a pound of unwanted fat in just a week.

Here are the 50 food swaps that can help you burn a pound of body fat a week:

Grilled chicken instead of fried;
Greek yogurt instead of regular yogurt;
Sweet potatoes instead of regular potatoes;
Whole-grain bread instead of white bread;
Cauliflower rice instead of regular rice;
Avocado instead of mayonnaise;
Air-popped popcorn instead of movie theater popcorn;
Turkey bacon instead of regular bacon;
Whole-grain crackers instead of regular crackers;
Cucumber slices instead of chips;
Salsa instead of sour cream;
Baked sweet potato fries instead of regular fries;
Rice cakes instead of crackers;
Almond milk instead of cow’s milk;
Iceberg lettuce instead of romaine lettuce;
Broccoli instead of corn;
Turkey burgers instead of beef burgers;
Grilled fish instead of fried fish;
Veggie burger instead of beef burger;
Lentil soup instead of creamy soup;
Baked chicken wings instead of fried chicken wings;
Turkey breast instead of ham;
Hard-boiled eggs instead of deviled eggs;
Spicy black bean soup instead of chili;
Light vinaigrette instead of ranch dressing;
Light mozzarella cheese instead of regular mozzarella cheese;
Baked apples instead of apple pie;
Unsweetened iced tea instead of sweet tea;
Grilled shrimp instead of fried shrimp;
Grilled vegetables instead of fried vegetables;
Whole grain pasta instead of white pasta;
Chickpeas instead of croutons;
Roasted chicken instead of fried chicken;
Baked potato instead of mashed potatoes;
Brown rice instead of white rice;
Nonfat milk instead of whole milk;
Grilled cheese with low-fat cheese instead of regular grilled cheese;
Apple sauce instead of regular sauce;
Roasted carrots instead of glazed carrots;
Grilled portobello mushrooms instead of fried mushrooms;
Light cheese instead of regular cheese;
Lightly dressed mixed greens instead of Caesar salad;
Light hot chocolate instead of regular hot chocolate;
Grilled salmon instead of salmon with cream sauce;
Turkey sausage instead of pork sausage;
Light cream cheese instead of regular cream cheese;
Baked chicken tenders instead of fried chicken tenders;
Baked sweet and spicy nuts instead of candy;
Baked banana chips instead of regular chips;
Lightly dressed slaw instead of creamy coleslaw.

Again, remember that these are just estimates. You might end up losing less or more than a pound of body fat per week.

50 Food Swaps To Cut 100 Calories From Your Plate

If you want to lose weight the healthiest way possible (slow progress), make two of these easy food swaps per day to shed 20 pounds in a year.

By making each of these 50 healthy food choices, you “save” 100 calories:

Tired of chicken? Try some tofu for a change.
Want to save some calories on your burger? Try an English muffin instead of a bun.
Rice cakes are a healthier option than cheese straws.
Sip on calorie-free water for a healthier beverage choice.
Clear broth soups are a lower-calorie option than creamy soups.
Try a 3oz serving of salmon instead of steak for a heart-healthy dose of omega-3s.
Croutons can add up to 10 calories per salad, try skipping them.
Brewed unsweetened iced tea has 0 calories, while Snapple Lemon Iced Tea has 100.
Two slices of low-carb whole-wheat bread are a healthier wrap alternative.
Veggie burgers are a tasty and healthier option than beef patties.
Lettuce and tomato are healthier alternatives to cheese on your burger.
Requesting cucumber instead of rice in your sushi can save on calories.
Fresh berries add flavor and nutrition to your salad, skip the dried cranberries with added sugar.
Mustard is a great substitute for mayo with only 10 calories per tablespoon.
An open-face sandwich saves on calories, and it’s just as delicious.
Chips are great, but 3 cups of popcorn is a tasty and guilt-free alternative.
Ditch the calorie-packed creamer and opt for nonfat milk in your coffee.
Cauliflower is a versatile veggie that can be mashed or roasted. Plus, it provides a day’s worth of Vitamin C.
Avocado overload? Add some zucchini to your guac to mix things up.
Skim milk and no cream in your hot chocolate save on calories.
Go for goat’s milk or almond milk ice cream for half the calories.
Kale chips are a tasty and healthy alternative to potato chips.
Dip your veggies instead of chips for a healthier snack.
A small bagel may seem like a good idea, but it’s packed with 250 calories. English muffin, anyone?
Using a measuring cup instead of pouring straight from the box cuts cereal calories in half.
Tomato or veggie-based sauces are a healthier topping for pasta and meat dishes.
Try grilling or baking your chicken instead of frying.
Use Greek yogurt instead of sour cream in dips and sauces.
Try roasting root vegetables (e.g. carrots, sweet potatoes) instead of regular potatoes.
Sprinkle nuts or seeds on your salad instead of croutons.
Opt for whole-grain bread instead of white bread.
Use a salad dressing made with olive oil instead of a creamy dressing.
Try roasted brussels sprouts instead of french fries.
Use almond milk or coconut milk instead of heavy cream in recipes.
Try a smoothie bowl with frozen fruit instead of a high-calorie ice cream sundae.
Use salsa or hummus as a sandwich spread instead of mayo.
Bake or grill fish instead of breading and frying it.
Swap out creamy soups for clear broths or vegetable soups.
Try adding sliced avocado to your sandwich instead of cheese.
Use steamed or grilled vegetables as a side dish instead of deep-fried options.
Use a smaller plate to help control portion sizes.
Choose low-calorie sparkling water instead of soda.
Try a lettuce wrap instead of a sandwich on a traditional roll.
Bake sweet potato fries instead of regular fries.
Use flavored water or unsweetened iced tea instead of sugary drinks.
Opt for a grilled chicken or turkey burger instead of a beef burger.
Use zucchini noodles instead of regular pasta.
Swap out high-calorie dips for low-calorie salsa or guacamole.
Try roasting or grilling vegetables instead of sautéing them in oil.
Use flavored low-fat yogurt instead of high-calorie desserts.

Try to make as many swaps as you can during the course of a year to see faster weight loss results and huge improvements in your overall health.

30 Drink Swaps To Lose A Pound A Month Effortlessly

We all love to party, and if you don’t want to take it easy with alcohol (which has a lot of calories), you might think about swapping some beverages if your goal is weight loss.

Substitute your drinks for lighter versions to lose a pound without any effort in a few months. Here are 30 beverage swap ideas:

Hydrate and save calories by ordering water between drinks at the bar.
Double the benefits, half the calories. Swap your 270-calorie screwdriver for a 70-calorie vodka soda.
Enjoy the classic Budweiser taste with Bud Select 55, just a fraction of the calories.
Get the best of both worlds by opting for a Chardonnay spritzer, with equal parts wine and soda water, cutting wine calories in half.
Ditch the margarita for tequila on the rocks with a lime wedge, a healthier and delicious option.
Make your “Rum and Coke” a little leaner by swapping the coke for a Diet Coke.
Say goodbye to Blue Moon’s 164 calories and hello to Miller Genuine Draft’s low-calorie count of 64.
Lighten up your cosmo by mixing raspberry-infused vodka with club soda, reducing the calories to 100.
Say hello to a skinny mojito by using sugar-free syrup instead of sugar and a lighter rum.
Switch up your gin and tonic by opting for slimline tonic water and a low-calorie gin.
Replace the sugary syrups in your latte with a sugar-free alternative for a lighter option.
Try a spicy bloody Mary with low-calorie tomato juice for a flavorful and healthier option.
Substitute the heavy cream in your white Russian with almond milk for a lighter alternative.
Opt for a low-calorie hard cider instead of a regular beer for a refreshing and healthier option.
Choose a light beer like Michelob Ultra instead of a regular beer for a low-calorie option.
Upgrade your whiskey sour to a healthier option by using a sugar-free syrup and light whiskey.
Switch up your Long Island Iced Tea with a low-calorie mixer and light rum for a healthier option.
Order a low-calorie martini instead of a regular one, opting for a sugar-free syrup and light gin.
Make a lighter sangria by using low-calorie fruit juice, soda water, and light wine.
Sip on a low-calorie pina colada made with light coconut milk and sugar-free syrup instead of the regular version.
Try a low-calorie whiskey sour with sugar-free syrup, light whiskey, and soda water.
Make a low-calorie lemon drop martini by using sugar-free syrup and light vodka.
Savor a low-calorie Manhattan by using light whiskey, sugar-free syrup, and a splash of low-calorie soda.
Opt for a low-calorie Irish coffee made with light cream and sugar-free syrup instead of the regular version.
Try a low-calorie frozen daiquiri made with sugar-free syrup and light rum.
Sip on a low-calorie strawberry margarita made with light tequila, sugar-free syrup, and fresh strawberries.
Order a low-calorie dark and stormy made with light rum and a slimline ginger beer.
Make a low-calorie gin fizz by using light gin, sugar-free syrup, and soda water.
Savor a low-calorie bloody mary with a low-calorie tomato juice, light vodka, and a splash of hot sauce.
Try a low-calorie peach bellini made with light peach nectar, sugar-free syrup, and a splash of soda water.

Now, along with these beverage swaps, you also have 30 new recipes for low-calorie drinks. Yummy!

20 Expert Lifestyle Tips To Lose Weight Forever

Small daily habits can make a big difference in your weight loss journey!

Get ready to kick those pounds to the curb with these 20 expert-approved tips. Trust me, they’re the real deal! So add them to your routine and watch the results roll in.

Remember, weight loss isn’t a sprint, it’s a marathon. So pace yourself and enjoy the journey!

1. Cut Out One Bad Habit At A Time

I know, I know – when you’re ready to lose weight, it’s tempting to go all-in and completely overhaul your diet. But the truth is, slow and steady wins the race!

Making gradual changes to your habits is key to keeping the weight off for good.

So, instead of cutting out all the fun foods, try having them as a reward after a workout. Trust me, your taste buds (and waistline) will thank you.

2. Surround Yourself With Supportive Friends

Losing weight and keeping it off is no small feat! To succeed, you need to surround yourself with cheerleaders, not saboteurs.

If you’ve got friends who are always pushing food on you or encouraging your unhealthy habits, it’s time to make a change. Those negative influences will only drag you down and throw you off track.

Surround yourself with supportive people who have your back and watch the weight melt away.

3. Eat Slowly

Feeling thankful while eating can do wonders for digestion! And no, I don’t mean saying grace (although that’s always a good idea).

I mean slowing down and savoring each bite. Put that fork down between bites and take your time.

Your body needs a moment to catch up and realize it’s full. If you inhale your food like a vacuum, you’re likely to eat more than your fair share.

Your waistline will thank you for taking it slow.

4. Drink A Glass Of Water Before Every Meal

I know, it’s tempting to wash down that delicious meal with a big drink. But hold up! Drinking too much while eating can dull your taste buds and slow down digestion.

Instead, try downing a big glass of water about 10-15 minutes before chow time. This simple trick can clear up any confused hunger signals.

You know how it goes – sometimes you think you’re hungry, but you’re really just thirsty! So, stay hydrated and enjoy your food without any confusion.

5. “Clean” Your Pantry

Time for a pantry overhaul! Take a peek inside your cupboard. If it’s packed with junk that has more ingredients than you can count, it’s time for a clean-out.

Stick to whole, natural snacks like fruit, veggies, almonds, almond butter, oats, and anything else with ingredients you can actually say out loud.

And don’t worry, we won’t judge you for indulging in the occasional chips – balance is key!

6. Journal Your Meals

Keeping a food diary is like having your own personal nutritionist! Not only will you be able to see exactly what you’re putting in your mouth, but you’ll also be more likely to make healthier choices.

It’s like a magic trick – simply writing down what you eat can make you naturally want to eat better.

Give it a try, and watch the pounds (and junk food cravings) melt away!

7. Share Your Progress

Double the benefits by sharing your food diary! Find a weight loss buddy and make each other accountable.

Send each other daily updates on what you’re eating and how much you’re moving. Sure, it might feel a little embarrassing at first, but sometimes it takes a little extra push to stay on track.

When letting yourself down isn’t enough motivation, the fear of letting your accountability partner down might just do the trick!

Plus, you’ll have a built-in support system on your weight loss journey.

8. Stick To Your Schedule

Find your perfect meal schedule and stick to it like glue! Some folks thrive on three big meals a day, while others prefer to graze with six mini meals.

Figure out what works for you and your lifestyle, then stick to it like a boss. No excuses, even on weekends!

Consistency is key, so find a schedule that makes you feel good and stick to it every day.

9. Eat More Veggies

Make veggies your BFF! They’re the secret to feeling full while cutting back on calories.

Fill up your plate with all the greens, carrots, and peppers you can handle, and enjoy a guilt-free, satisfying meal.

10. Avoid Late-Night Snacking

Say goodbye to late-night munchies! Instead, treat yourself to some self-care.

Read a book, write in a journal, meditate, soak in a bath, jam out to some tunes, give yourself a massage, stretch with foam rolling, or prep tomorrow’s meals.

These activities will leave you feeling relaxed and pampered, minus the added calories.

11. Keep Healthy Snacks Around You

Keep hunger at bay with non-perishables like nuts, dried fruit, protein bars, veggie sticks, and dips like peanut butter or hummus.

This way, you won’t be tempted to hit the vending machine or order a giant meal later.

12. Take Care Of Your Belly From The Inside Out

Want to keep things moving in the right direction? Keeping your gut happy can help you squeeze every drop of goodness from your grub.

A healthy tummy means more nutrient absorption and a flatter belly, without any bloating or backed-up business slowing you down.

13. Never Stop Walking

Get your steps in, wherever you are! Whether you’re taking a stroll around the block, or just walking to your destination in the city, every step counts.

Add some pizzazz to your day with fun activities like biking, climbing stairs, and shaking your groove thing anytime you can.

Those small steps can add up to a big mileage and keep you feeling fit and healthy.

14. Do An Early Cardio Workout

Start your day off with a sizzle by doing some fasted cardio before breakfast! This low-key workout will help you melt fat without slowing down your recovery.

A morning cardio workout is a great way to boost your metabolism and lose one pound of unwanted fat each week.

So get ready to say hello to a leaner, meaner you!

15. Journal Your Workouts

Stay on top of your progress by keeping a record of your workouts!

Seeing the numbers go up week by week is like getting a high-five from yourself. It’s a huge motivator, and it’ll make sure you’re always pushing yourself to be your best.

16. Make Your Business Meetings More Active

Say goodbye to after-work drinks and hello to sweat sessions! Schedule a workout date with your squad, colleagues, or even clients.

Swapping happy hour for a spin class is a major win for your fitness goals and you’ll be surrounded by supportive, like-minded individuals to keep you on track.

This is a simple, yet effective way to combine business with fitness to eventually lose one pound (or more) of body fat per week.

17. Focus On HIIT

Looking for a workout that will keep the calorie burn going long after you leave the gym? Then combine resistance training with high-intensity cardio!

Do a set of lunges followed by push-ups and then a 60-second stair climbing or 20 burpees. Repeat this 3-4 times, then switch up your exercises.

This workout will leave you feeling like a fitness boss and will keep your body burning calories long after you’re done.

18. Get Into Hill Sprints

Discover the magic of hill sprints! They’re famous for melting fat off your lower body and they’ll be over before you know it.

All you need to do is find a hill and start sprinting. After you’ve sprinted up, take it slow and walk or jog back down. Then, sprint back up again!

These high-intensity workouts will leave you feeling the burn, but they’ll also help you see results faster.

So, don’t be afraid to push yourself and discover the benefits of hill sprints!

19. Get Your Zzz’s.

Snooze as you mean it! Getting your Z’s is one of the most important things you can do for your body.

Not only does a good night’s sleep help you feel rested and refreshed, but it also plays a big role in your weight loss journey. Science says so!

So, turn off your screens, curl up in your comfy bed, and let your body do its magic.

20. Watch Your Sugar Intake

Watching your sugar intake is key to keeping cravings under control.

While it’s okay to indulge every once in a while, consuming too much sugar on a regular basis can lead to a never-ending cycle of cravings and bingeing.

It’s best to save the sweet treats for special occasions, and opt for healthier, more nutrient-dense foods most of the time.

Trust me, your waistline and taste buds will thank you in the long run!

The Takeaway

So there you have it, folks, a complete guide to help you lose one pound of body weight at a time, without breaking a sweat (well, maybe just a little).

With 100 physical activities, 100 food swaps, 30 low-calorie drink recipes, and 20 expert tips, you have no excuse not to finally achieve your weight loss goals.

Remember, every little change counts and before you know it, those pounds will be shedding off. So, go ahead and make a swap, take a walk, and say goodbye to that extra weight for good.

Happy weight loss journey!