Forget quick fixes that don’t work, forget fad diets, and forget magic pills because all you need to do is change your lifestyle…forever says Michael Osland. Seriously though losing 3 pounds in 1 week can be done easily if you follow this guideline – I’ve outlined the basics of what you should do every single day for 10 days straight to lose 1 pound a day for 7 days consecutively. It’s not just some flimsy guide either it’s an actual instruction manual that gives you heavy amounts of information on how exactly this works so that you have no excuse but to succeed.
No doubt after reading through these steps, 3 pounds will turn into 4 or 5 or even 9 depending on how much weight needs to come off.
Ready for your weight loss journey? Read on and I’ll see you at the end – You can thank me later.
STEP 1: REVIEW YOUR DIET
The first step to weight loss is knowing where you’re going wrong with your diet because as cliché as it sounds, you are what you eat. Before we do anything else we need to figure out how much food we’re giving ourselves to eat and then find a way to cut that number down (which will be explained in later steps). If you don’t already know how many calories your body needs daily for maintaining its current state then now is the time to find out – The internet has this information available but also apps on phones have helped people lose weight just tracking their calorie intake. Of course that’s not the only factor in weight loss, but a big one. Knowing how many calories you need daily is the first step to knowing where you need to cut back on those numbers so you can successfully lose weight and keep it off for good (which we’ll be getting into later).
STEP 2: CUT BACK ON CALORIES
Once you know how many calories your body needs daily, now it’s time to figure out how little food we can give ourselves every day and still maintain our current state of being healthy.
A few guidelines here:
- You don’t want your diet to consist of less than 1200 calories a day because this will leave you lethargic and ultimately give up on everything
- The number of calories you’ve calculated in Step 1 should be cut in half in order to lose weight
- The closer the number is to 0 the faster you’ll notice results. But remember too much of a deficit can lead to malnutrition and other complications not only when trying to lose weight, but also when maintaining it
- I don’t know your specific body type so no two people will have different numbers here. You either need to go by how you feel or at least by what others say about your appearance (weight loss that is) – then adjust accordingly
This guideline can be interpreted differently depending on how disciplined and determined one person might be. If you’re someone who cuts down their calorie intake really low like 300 for example and still feels hungry afterwards, then don’t stress it explains Michael Osland. The only reason why I’m giving you a number to cut your calories is because it’s better to have something that works as a guideline rather than going completely on how you feel after eating certain foods. For example, if somehow cutting down on carbs doesn’t make you lose weight and this step alone wasn’t enough for your body type, then move onto the next step.
STEP 3: EXERCISE
Now that we’ve figured out our diet from Step 1 and also from Step 2 with what little amount of food we can have based on how much weight we need to lose, now comes the most important part – exercise. This is where you’ll notice huge changes in just 10 days so please pay close attention to this step.
- If not already, start working out at least 4 times a week with weights and cardio to burn even more calories
- Each workout should have some form of cardio to boost your metabolic rate so that you can burn more calories throughout the day even when you’re resting
- Not only will these workouts help increase how many calories are being burned during exercise itself but also afterwards as I mentioned before – raising your metabolism rate for the next 24 hours
As you can see, weight loss is not as complicated as many make it to be says Michael Osland. Of course everyone has their own body type which might affect how much food they need daily or how long it takes to lose weight even with the same level of calorie restriction. By knowing your body type and by following these steps you’ll be well on your way to losing weight for good without compromising your health.