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Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

How to Lose a Pound a Week: It can be easy!

, by Weight Loss Challenge

Did you know that one pound is equal to 3,500 calories? If your goal is to lose one-pound a week, you would need to reduce your daily calorie intake by 500 every day. This may seem daunting at first, but it can be easy! The best way is to cut out 250 calories a day in food, and burn 250 calories a day from exercise. We’ve listed below some ideas to help you cut those calories! Choose one option from the “Diet Strategies” column and one from the “Exercise Strategies” column each day. Is your goal to lose two pounds a week? Choose two from each list!

Diet Strategies:

  • Replace your morning bagel and cream cheese with an English muffin and cottage cheese.
  • Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon of peanut butter.
  • Swap your large bran muffin for 3/4 cup of bran flakes.
  • Replace eggs and cheese with scrambled egg whites.
  • Replace your 450-calorie lunch with a 200-calorie protein shake.
  • Replace large french fries with a yogurt-and-fruit parfait.
  • Modify your lunch: Skip the cheese on your salad or sandwich, substitute mustard for mayo, and replace potato chips with soy chips.
  • Have half a tuna salad sandwich instead of a whole, plus two cups of raw vegetables.
  • Switch from cream soup to vegetable-based soup at lunch and dinner.
  • Switch from one cup premium to light ice cream.
  • Skip your afternoon frozen yogurt with ground nuts.
  • Resist the handful of M&M's at the receptionist's desk.
  • Cut out 1 biscotti and 1 large mocha.
  • Switch from a chai tea latte to lemon tea.
  • Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds.
  • Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals.
  • Leave behind one-fourth of breakfast, lunch, and dinner.
  • Have cauliflower instead of a baked potato with sour cream.
  • Replace ranch or blue cheese dressing with low-fat vinaigrette at lunch and dinner.
  • Have a vodka and soda instead of a margarita at happy hour.

Exercise Strategies

  • Jog at a 10-minute-mile pace for 20 minutes.
  • Alternate sprinting and walking for 20 minutes.
  • Walk briskly for 30 minutes.
  • Spin for 30 minutes at a moderate pace.
  • Go for a 20-minute trail run.
  • Do 1 hour of housework.
  • Walk 1 mile in the morning and 1 mile in the evening.
  • Do 35 minutes of power yoga.
  • Do 35 minutes of Pilates.
  • Practice tai chi for 45 minutes.
  • Perfect your swing at the driving range for 60 minutes.
  • Hit a punching bag for 30 minutes.
  • Shovel snow for 30 minutes.
  • Run up stairs for 15 minutes.
  • Jump rope for 20 minutes.
  • Do 25 minutes of circuit training.
  • Dance for 40 minutes.
  • Play Frisbee for 1 hour.
  • Wash windows for 1 hour.
  • Go bowling for 90 minutes
  • Use a pedometer and log an extra 3,600 steps.

Source: Fitness Magazine

Tags: weight loss challenge,fitness friday,weight loss,pounds,diet,exercise