Health & Fitness

How to Lose a Pound: 100 Ways

How to Lose a Pound: 100 Ways - BlenderBottle

What's the best way to lose weight? Wouldn't that be nice to know!

We're not saying that everyone needs to lose weight. In fact, we'd love to see more and more people move away from negative body image associations and instead embrace themselves as they are. But let's face it plenty of us do carry extra pounds. It's a problem that's especially prevalent in American society, with our super-sized meals and all-too-convenient fast food. It's hard to resist these temptations they're literally everywhere we turn. And while the occasional indulgence or lazy day isn't going to derail anyone's well-being, excess body fat can lead to serious health complications. For many people, weight loss is a practical, healthy, and recommended goal.


The thing with weight loss is that it's tough to get started. Getting past that initial hurdle is often the hardest part. Once you do figure out how to lose a pound or two, and you begin to see and feel the results, it becomes easier to stick with your new habits. But the best way to lose weight for one person may be entirely different for another. Ultimately, if you're looking to lose weight, you'll need to make some type of adjustment to your diet, exercise habits, or lifestyle to be successful and achieve results.


To help get you started, we've put together a list of 100 yes, 100 ways to lose one pound a week. Like we said, every person is different. We can't guarantee that you'll lose a pound a week by doing something from the list below. Your results will depend on a variety of factors, such as your starting point, your current diet, the time and intensity of your workouts, and more. But don't worry too much about that right now. Just pick something or a few things from the list below. Practice it least three to four times this week maybe even daily. Then see whether you've been successful shedding that first stubborn pound!


Note: A pound of body fat is equal to approximately 3,500 calories. The fitness activities included below range from options for beginners (i.e. walking or jogging) to more experienced athletes (i.e. running 100-yard sprints). As a rough guideline, you'll burn 500 calories in anywhere from 45-90 minutes of working out, depending on the type and intensity of the exercise. That means on average, an hour of exercise a day will torch those 3,500 calories in a week.


How to Lose a Pound

Here are 100 nutrition, exercise, and lifestyle habits that can help you lose one pound a week.


  • Skip the mayo in dips and dressings use nonfat Greek yogurt instead
  • Skip the cheese on your sandwich or burger
  • Order a half sandwich and salad instead of a full-sized sub
  • Make an open-faced sandwich, using only one slice of bread
  • Wrap a burger or sandwich in lettuce leaves instead of bread or a bun
  • Choose a side salad or fresh fruit over French fries or potato salad
  • Skip the sour cream on your burrito (maybe even skip the cheese)
  • Turn your burrito into a bowl and forgo the tortilla
  • Eat nuts from their shells and work for your reward (you'll eat less than if the nuts are already shelled and easy to shovel in by the handful)
  • Use fiber-rich cauliflower as a replacement for potatoes or rice
  • Try naturally-sweet berries and yogurt in place of ice cream for dessert
  • Snack on air-popped popcorn instead of fried chips
  • Try zoodles (zucchini noodles) in place of pasta
  • Stop. Drinking. Soda.
  • Swap fruit-infused infused water for fruit juice, or simply add a splash of pure juice to sparkling water to limit your sugar intake
  • Use an oil mister to oil your pans (you'll use less this way)
  • Go for thin crust, not thick crust on your pizza
  • Drink a glass of water before each meal (this can help you avoid overeating by initially filling you up)
  • Drink plenty of water, period, to help your digestive system function properly (the BlenderBottle SportMixer shaker works great as a water bottle to keep by your side)
  • Fill half your plate with produce at every meal
  • Pack your lunch in order to avoid the quick-fix temptations of fast food
  • Just say no to late night snacks
  • Make homemade salad dressing to control the ingredients (bottled dressings often contain added sugar and unhealthy fat)
  • Make hummus your healthy go-to dip or spread for everything from veggie sticks to bagels to pita bread
  • Pick broth-based soups instead of creamy ones
  • Replace sugary cereal with whole grain oatmeal
  • Opt for fresh, seasonal ingredients whenever possible (food additives can add to weight gain)
  • Limit or eliminate alcohol (it's nearly always high in calories)
  • Choose herbal tea over a sugary chai tea latte
  • Downsize your coffee drink and opt for nonfat milk
  • Skip the sugary coffee drinks and embrace the bitterness of a quality roast
  • Keep a food diary to help eliminate empty calories
  • Use smaller plates to control portion size
  • Don't grocery shop when hungry
  • Keep healthy snacks handy for when hunger hits (BlenderBottle GoStak containers are a great way to pack snacks to go)
  • Don't skip meals altogether (this usually backfires with unhealthy cravings)
  • Try a low-fat, high-quality protein shake (in your favorite BlenderBottle protein shaker) if you're looking for a meal substitute
  • Cut your daily sugar intake in half
  • Slow down (taking time to enjoy your meal will enhance your digestion, as well as allow your brain to catch up to your mouth and remind you when you're actually full)
  • Take the stairs instead of the elevator
  • Skip moving sidewalks (instead, power walk next to them and see if you can beat the people catching a ride)
  • Park at the far end of the mall or office parking lot
  • Walk during your lunch break
  • Walk instead of taking a subway or bus (or get off a few stops early and walk part of the way)
  • Take your phone calls in motion (while walking or even while pacing your office)
  • Get an unconventional desk (a standing desk, or one with a treadmill or bicycle below)
  • When waiting in an airport, walk laps around the terminal
  • Book high floor hotel rooms and forgo the elevator
  • Walk to the store or farmer's market
  • Walk your kids to school
  • Use a fitness tracker or app to inspire more movement
  • Set an alarm to get up and move for 5-10 minutes every hour
  • Wash your car by hand
  • Wash your dog by hand
  • Walk your dog
  • Play fetch, catch, or simply cavort for with your dog
  • Rake leaves
  • Plant or weed a garden
  • Shovel snow
  • Make your next coffee date a walking one, with cups to go
  • Start an in-motion book club (discuss the latest novel while you walk or hike)
  • Turn your regular happy hour with friends into a happy hour of hiking with friends
  • Tackle a home renovation projectā€š or two
  • Babysit for someone with young kids, if you don't have your own (they're bound to keep you moving around!)
  • Sleep more (lack of sleep is one of the easiest ways to gain weight)
  • Limit stress (the stress hormone cortisol is notorious for adding to belly fat)
  • Bored? Go for a walk (try an hour of power walk in the early morning or after dinner)
  • Go bowling
  • Play tag
  • Do squats, sit-ups, and push-ups during your favorite nightly TV show
  • Jog
  • Run 100-yard sprints
  • Pick a local hill and do running hill repeats
  • Run or walk a set of stadium stairs
  • Swim
  • Downhill ski or snowboard
  • Cross-country ski
  • Snowshoe
  • Lift weights
  • Hit the elliptical machine or Stairmaster
  • Take a spin class
  • Bike outdoors
  • Jump rope
  • Play soccer
  • Play basketball
  • Play volleyball
  • Skateboard
  • Go inline skating
  • Go ice skating
  • Go kayaking
  • Try stand-up paddle boarding
  • Do a CrossFit WOD
  • Take a kickboxing class
  • Take a Zumba class
  • Take a Pilates class
  • Take a yoga class
  • Take a dance class
  • Go out dancing with friends
  • Have a crazy dance party at home (even if it's just you, grooving all alone!)


What else would you add to our list? Have you been successful trimming down? Tell us your best way to lose weight in the comments below.

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