16 Best Ways To Lose A Pound In A Day

A realistic weight loss goal can be achieved when you follow the best methods with sincerity.

Medically reviewed by Neelanjana Singh, RD Neelanjana Singh Neelanjana SinghRD
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach Experience: 2.5 years

Wondering how to lose a pound in a day? Well, isn’t that the dream! But unfortunately, logic and imagination sometimes don’t see eye to eye.

A pound of fat is equal to 3500 calories. You need 2000-2200 calories per day to sustain yourself. In that case, it is logically difficult to burn 3500 calories. To burn 500 calories, you need to exercise for at least 60 minutes, including cardio, HIIT, and strength training. And you’d also be required to be on a diet that does not allow you too many calories. But that is not recommended.

However, don’t lose hope yet. We have a plan to help you shed a few pounds before a special event. This article discusses the 15 best ways to kick-start your weight loss, shed a few pounds, and improve your health. You will also learn how to navigate the weight loss journey, reduce your cravings, and prioritize your health and fitness. Continue reading to know more.

16 Effective Ways To Lose About A Pound In A Day

There are many ways you can kick-start your weight loss. But before I start spilling the beans, you must remember that your weight loss depends on a number of factors like your age, height, weight, medical history, current medication, and lifestyle. I suggest that you start changing your lifestyle instead of looking for “ways to lose one pound in a day.”

Quick weight loss is temporary, and the chances are that you will regain the weight as quickly as you lost it. Quick weight loss only works if you are doing it for an upcoming event. So, with that in mind, let me tell you how you can slim down for that special occasion that’s just around the corner. Take a look.

1. Do The Math

Calculate the amount of calories you need to burn to lose a pound in a day
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No, let me do it for you. As I already mentioned, you need to burn about 3500 calories per day to shed a pound. You’d need about 2000-2200 calories to do just the normal body functions such as organ functions, breathing, walking, etc. Of course, you will feel hungry and eat (say about 1500 calories per day). So, in total, you will have to target to burn 3000 calories to lose one pound a day. Bodybuilders and athletes can burn many calories per day. But if you are not an athlete or bodybuilder, burning 3000 calories per day is not only tough but also potentially dangerous.

2. Set A Goal

It’s a cliché, but setting a goal with a deadline is the only way weight loss works. Your weight loss goal should be realistic. Aim to lose about 1-2 pounds per week so that you are on track with your weight loss. Also, remember that you will lose the water weight first, making you lose up to 3 pounds in the first week itself. You will then start to mobilize the fat and build muscle mass. Since muscles weigh more than fat, you might think that you are gaining weight instead of losing it. Don’t get disheartened – you are getting back in shape and becoming toned.

3. Create A Calorie Deficit

Create a calorie deficit to lose a pound in a day
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After you have set a goal, start by creating a calorie deficit in your body (1). You can do that by consuming 500-1000 calories lesser than what your body needs. If you are on a 2200-calorie diet, cut it down to 1200-1800 calories (check out the 1200 calorie diet here). This will also depend on your activity levels. If you are also working out actively and burning about 700 calories, you can consume about 1800-2000 calories.

4. Avoid Simple Carbs

Knowing what to do and actually doing it is a gap that can only be bridged by cutting simple carbs out! Yes, you heard that right. Simple carbs like refined sugar, flour, cornflour, candies, doughnuts, cake, pastry, pasta, and bread tend to get digested quickly, making you feel hungry sooner than you’d expect. Simple carbs also tend to cause a spike in the blood glucose levels. In fact, you will start to see a difference in your body weight and the way you feel just by eliminating all kinds of simple carbs from your diet (2).

protip_icon Quick Tip
If you are trying to avoid too much sugar, you can substitute it with natural sweeteners, such as stevia, erythritol, and xylitol.

5. Stay Hydrated

Stay hydrated to lose a pound in a day
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The next step you need to take is to stay hydrated. Drink 3-4 liters of water per day so that your cells and organs function properly. Increase or decrease the amount of water you drink depending on your activity levels and the kind of food you consume. If you work out actively, you will sweat more and should drink more water. If you are sedentary or get a lot of water from food sources, it is not necessary to stick to the “3 liters of water per day” rule. Staying hydrated boosts your metabolism and improves your gut functions and bowel movement, and you will not feel hungry all the time (3).

6. Drink Morning Detox Water

Morning detox water is a ritual that most dieters follow. It helps flush out toxins and rehydrates your system as soon as you wake up. You can prepare morning detox water by squeezing the juice of half a lime in a glass of warm water. Add a teaspoon of honey if it is too citrusy for your taste buds. You can also soak two teaspoons of fenugreek seeds in a cup of water overnight and then drink it in the morning.

7. Break The Fast

Have healthy breakfast to lose a pound in a day
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If you want to lose weight, break the fast! It is the next thing you should incorporate into your daily routine. Having breakfast will help jump-start your day, wake your cells up and put them to work, and that will help you stay productive throughout the day. Have a complete breakfast with proteins (eggs, mushroom, and tofu), healthy fats (almonds, walnuts, pistachios, or avocado), and good carbs (fruits, veggies, or whole grains).

protip_icon Quick Tip
While practicing intermittent fasting, you can have an early dinner and have your breakfast after a gap of 12 hours the next morning to make the process easier on yourself.

8. Consume Healthy Fats

Healthy fats are mostly found in nuts, seeds, and oils. These are loaded with polyunsaturated fatty acids or monounsaturated fatty acids, which help reduce inflammation in the body. And when the inflammation level in the body is low, the body’s stress response system gets switched off, which prevents carbs, proteins, and fats from getting stored in the body as fat (proteins get converted to glucose through a process called gluconeogenesis) (4).

9. Veggies And Fruits Are A Must

Consume vegetables and fruits to lose a pound in a day
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Veggies and fruits are the best sources of dietary fiber, vitamins, minerals, and numerous plant nutrients that help support gut function, keep you satiated for a long duration, strengthen the immune system, and improve your overall health. Consume five different veggies, four servings per day, and three different fruits, two to three servings per day. When you consume fruits and veggies in this order, you will slowly stop craving junk food and slowly steer your eating habits towards a better direction (5).

A survey was conducted among 1000 US adults to learn their opinion on popular weight loss approaches. It revealed that 52% of the respondents tried losing weight by making dietary changes, while 50% of them increased their physical activity in an attempt to lose weight. Further, one in 10 say they tried prescription weight loss drugs of which 33% are obese.

10. Lean Toward Lean Protein

Leaning toward lean protein sources like fish, mushroom, eggs, ground turkey, chicken breast, beans, and legumes will help you build muscle. It will also boost metabolism, build muscle strength and power, make you look toned, and improve your posture (6).

11. Load Up On Probiotics

Consume probiotics to lose a pound in a day
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Probiotics are great sources of good gut bacteria that help in digestion. The good gut bacteria also work by feeding on the dietary fiber and increasing the variety and number of good gut bacteria. When your gut starts functioning normally, your metabolism will get kick-started, which will help burn the fat in your body. Consume butter, probiotic drinks, or kimchi to get a good dose of probiotics (7).

12. Green Tea Or Black Coffee?

Green tea and black coffee are great for weight loss. The catechins in green tea have antioxidant properties and help flush out toxins from the body, thereby reducing the stress and inflammation levels in the body ( 8).

Coffee contains caffeine that aids weight loss (9). Do not drink black coffee if you are sensitive to caffeine. Drink 3-4 cups of green tea per day to boost metabolism and shed all the tummy fat. But you have to know the best way to prepare green tea for weight loss. If you do not prepare it correctly, it will end up tasting grassy and may not aid weight loss. So, click here to know about three simple green tea brewing methods.

13. Stay Active

Stay active to lose a pound in a day
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A good and balanced diet will help you get rid of most of the water weight. But what you should target is the fat. And to do that, you’ve got to get moving. Start by doing cardio for three hours a week. It will not only speed up weight loss but also improve your lung and heart health (10). Choose a workout type that you find interesting and will be able to sustain.

14. Tone Up With Strength Training

When you do cardio, you will also lose muscle mass. And losing muscle will further slow down your metabolism. Also, you should look toned up, not skinny fat. To tackle this problem, you’ve got to do strength training using weights, your bodyweight, TRX bands, and resistance bands. If you are a beginner, it is best that you have a trainer who can guide you through the strength training.

15. Don’t Be Stressed

Be free from stress to lose a pound in a day
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Stress is bad for your health, and it inhibits weight loss (11). Stop stressing out if you have an event in a week’s time and you want to show off a flat midriff. Nothing wrong with wanting to have a flat midriff, but given the time at hand, stressing about it will not help. Take deep breaths and follow all the steps mentioned above. Also, sleep well so that your body gets the time to rejuvenate and revive itself from the muscle wear and tear from the workout sessions.

16. Portion Control

Portion control is essential to controlling weight. It involves managing the amount of food you consume during meals and snacks. Practicing portion control can also help promote healthier eating habits and a better relationship with food. In addition, it encourages better digestion, as it prevents the discomfort that usually happens if and when one overeats.
These are some effective ways to lose a pound in a day. Check out the next section to know the key differences between body fat and water weight.

Body Fat Vs. Water Weight

Body fat serves as an energy reserve and is usually measured as a percentage of total body weight, while water weight varies according to hydration levels and is more closely related to the volume of fluid in the body. In addition, excessive body fat is linked to health risks, whereas fluctuations in water weight are usually temporary.

With the above tips and tricks on how to lose a pound in a day, you will be able to include them in your daily wellness routine. Opting for food low in calories and high in fiber would help you lose that extra flab faster. While counting your calories, and exercising regularly is important, you must focus on losing weight in a healthy manner rather than starving yourself or overdoing workouts. Getting proper sleep, staying well-hydrated and leading an active lifestyle would ultimately help you lose weight in a more sustainable way.

Frequently Asked Questions

Can you lose a pound a day by drinking water?

While increasing water intake can facilitate weight loss, simply drinking water without restricting calorie intake and exercise cannot help you lose a pound in a day.

What is the most weight lost in a day?

Reportedly, Ronda Rousey, an American professional wrestler, lost 17 pounds in a day by taking a sauna for 5 hours.

Reviewer’s Comments

The 15 points enumerated above are lifestyle modifications that help to lose weight in a sensible and sustainable fashion. Drastic measures to lose weight as the ‘pound a day’ variety can only be short-lived measures and very impractical propositions. Such drastic diet plans could even have negative effects on your health.

In this video, the creator shares her personal experience and tips on losing one pound every day. She provides insights into her weight loss journey, strategies, and practices for achieving this goal. Hit the play button to learn more.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Fat loss depends on energy deficit only, independently of the method for weight loss
  2. Low Carbohydrate Diet – StatPearls – NCBI Bookshelf
  3. Water, Hydration and Health
  4. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss
  5. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial
  6. The role of protein in weight loss and maintenance
  7. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss
  8. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men
  9. The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials
  10. Effects of dieting and exercise on resting metabolic rate and implications for weight management | Family Practice | Oxford Academic
  11. Stress and Obesity: Are There More Susceptible Individuals?
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Neelanjana Singh has over 30 years of experience in the field of nutrition and dietetics. She created and headed the nutrition facility at PSRI Hospital, New Delhi. She has taught Nutrition and Health Education at the University of Delhi for over 7 years.   She has authored several books on nutrition: Our Kid Eats Everything (Hachette), Why Should I Eat...read full bio

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