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Lose One Easy Pound per Week Starting This Holiday Season

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Losing one pound per week

Here are the latest tips on how to lose one easy pound per week starting this holiday season that can add up to a significant body change by the next beach season.


In a recent issue of The Huffington Post, health correspondent Dr. Andrea Pennington - a.k.a. “The Conscious Empowerment Doctor” - offers tips on how to make weight loss work without feeling food-deprived while preventing seasonal weight gain.

According to Dr. Pennington:

One pound of fat is equal to 3,500 calories. So, to lose 1 pound of fat, you must create a 3,500-calorie deficit. The easiest way to do this is to decrease your caloric intake and increase your physical activity at the same time. If you want to lose a pound per week you simply eat 500 less calories than usual or increase your physical activity by 500 calories per day. (500 calories x 7 days = 3500 calories = 1 pound).

However, recently it was pointed out that weight loss math does not always add or subtract so easily. Especially since your metabolic rate can and does change when your body starts taking in fewer calories than it used to. A recently recommended number is 300 calories per day that will do more for weight loss than 500 calories per day.

Still, the basic idea here is to incorporate small changes that do add up that will allow you to lose 1 pound every week―and still eat get to eat most of your favorite foods.

The following is summary of a few of her tips and some useful related links to supplement her advice.

Weight loss tip #1: Is ice cream your weakness?

Dr. Pennington recommends foregoing the full-fat stuff and reduce gradually with sorbet or low-carb ice cream instead. With a 1-cup serving, you can save yourself 100 calories and still get to indulge in your ice cream weakness.

However, don't buy big cartons of sorbet or low-carb ice cream. If you do you are more likely to wind up being enticed to eat it every day and regain that 100 calories (or more) right back. Moderation is key, so allow yourself this treat only every couple of weeks.

Weight loss tip #2: Addicted to soda?

Soda is probably the biggest diet killer of all―tons of sugar calories and nothing that will lessen your hunger. But don’t think that diet soda gets you off the hook. In his Rapid Weight Loss in 2 Weeks Diet plan, Dr. Oz says that foods laced with artificial sweeteners—like diet sodas—have to be eliminated. Especially since studies show that artificial sweeteners can actually lead to weight gain.

Dr. Pennington points out that by simply substituting water for soda with lunch or dinner, you can eliminate 150 calories without batting an eye. If plain water is…well…too plain, then go for a lemon or lime wedge and some ice for more flavor. At the very least for those of us who are truly addicted to soda, try drinking only half as much soda or add more ice cubes to your cup.

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Weight loss tip #3: Find popcorn appealing?

Another one of Dr. Oz’s favorite snacks, popcorn is great as a replacement for those high-calorie snacks or Christmas cookies. Avoid the high-salt, high-fat prepackaged stuff and try popping your own popcorn at home. Dr. Pennington says popcorn can shave inches from your waistline since it is rich in fiber and selenium―essential elements for weight success.

Furthermore, Dr. Oz recommends popping your popcorn in this one special fat for weight loss.

Weight loss tip #4: Drinking alcohol to chill out?

Just as bad if not worse than soda, wine, beer and mixed drinks are high-calorie saboteurs that can add on 350 calories in just one small glass! You don’t have to turn into a teetotaler though, just practice moderation by keeping it to one drink per week. And stay away from the buffet table when you do because alcohol leads to uncontrolled munching. If you have to, find yourself a designated eater―friends don’t let friends eat drunk.

And don’t fall for the hype about how that smoking your alcohol can lead to weight loss—Dr. Oz exposed one side effect that most women would agree is just as bad if not worse than having some excess fat.

Better yet, make the move to weight loss drinks such as this one woman who lost 56 Inches with a special smoothie as part of her diet.

Weight loss tip #5: Do you LOVE pizza?

Here is a surprise for many of us―Dr. Pennington recommends buying healthy frozen pizza varieties instead of takeout or delivery pizza. It turns out that frozen pizzas―especially the thin and crispy style―typically have significantly fewer carbs per slice than delivery pizzas. But don't choose the salt-heavy, fatty meat pizzas, recommends Dr. Pennington. Instead, choose the veggie or chicken toppings type and you'll save at least 150 calories and 15 grams of fat per serving.

But if being gluten-free is more of a pizza concern than being fat-free or low-carb, here is some info on who is now offering gluten-free pizzas.

For more tips from Dr. Pennington, check out her entire article or visit The Huffington Post and do a search for more of her weight loss and empowerment advice.

Image Source: Courtesy of Wikimedia Commons

Reference: The Huffington Post― “Lose One Pound Per Week Without Deprivation and Avoid Holiday Weight Gain”