Many people attempt to lose weight as a way to improve their health and appearance. Sustainable weight loss takes patience and determination, but many people want to see quicker results. They look for information on how to lose a pound in one day or try to find out how many steps in a day it takes to lose a pound.

It is important to prioritize your health and safety when trying to lose weight, as losing one pound per day may not be feasible or safe and may not be sustainable in the long term. There are many factors that can influence the rate at which an individual loses weight. In today’s article, we will look at some of these factors as well as provide you with some practical tips for healthy weight loss that prioritize gradual progress and sustainability.

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Quick Weight Loss Methods Are Neither Healthy Nor Sustainable

Many people desire to lose weight, and a large number of them are drawn to quick and easy weight loss solutions. This can lead them to try various methods that may not be backed by science or recommended by medical professionals.

Some feel pressured to achieve rapid weight loss due to the influence of media and advertising, family, or friends, which can prompt them to try even unconventional methods in order to reach their goals quickly. They may attempt fad diets, extreme calorie restrictions, unproven supplements, hypnosis, etc. These unconventional methods often claim to deliver major results in little time, drawing in those who desire quick weight loss transformations.

The truth is that if you come across a diet that promises you can lose a pound a day without exercise, you can be certain that it will not result in weight loss that is healthy or sustainable.

Can Someone Lose A Pound A Day?

It is possible for some people to experience rapid weight loss under certain circumstances, such as after undergoing bariatric surgery or an endoscopic weight loss procedure such as endoscopic sleeve gastroplasty. In some cases, individuals may lose one pound per day immediately after undergoing a medical weight loss intervention but this rate will not be sustainable.

It's also worth mentioning that individuals who qualify for bariatric surgery generally have body mass index (BMI) numbers that are unhealthy and associated with a significant amount of excess weight. Individuals who have more weight to lose typically lose it at a faster rate during the onset of their weight loss journey.

Weight loss surgery such as gastric bypass or gastric sleeve can lead to significant weight loss in the first several months following the surgery. Initially, individuals may experience rapid weight loss, including the potential to lose one or more pounds per day. However, the rate of weight loss gradually slows down over time as the body adjusts to its new eating patterns as well as the other strategies they are using to reach a healthier weight range.

Endoscopic procedures like endoscopic sleeve gastroplasty (ESG) or the insertion of a gastric balloon can result in relatively rapid weight loss. These minimally invasive procedures restrict the stomach's capacity, leading to a reduction in food and calorie intake. Weight loss rates vary, but some individuals may initially lose weight at a faster pace, potentially reaching or exceeding one pound per day. As with bariatric surgery, the rate of weight loss normally slows down as patients progress in their weight loss journey.

Experts agree that sustainable weight loss is generally considered to be 1-2 pounds per week for most individuals. Following some practical guidelines for weight loss with or without medical interventions will lead to a healthy, steady, and sustainable loss of weight.

7 Practical Tips For Lasting Weight Loss Success

1. Set Realistic and Sustainable Goals

Instead of targeting a specific amount of weight to lose per day, focus on setting realistic and attainable goals for overall weight loss. 1-2 pounds per week is considered the gold standard for a healthy and sustainable rate of weight loss. Gradual changes are easier for your body to handle, and this type of weight loss can be maintained in the long term.

2. Create a Calorie Deficit

Weight gain happens as a result of a calorie deficit, meaning you consume fewer calories than you burn. Extreme calorie restriction can be damaging to your health, which is one of the reasons that individuals undergoing weight loss surgery are closely monitored by their doctor during their weight loss journey. It is safer to set a goal to create a moderate calorie deficit by reducing daily calorie intake by 500–750 calories. This can be achieved through a combination of portion control, choosing nutrient-dense foods, and incorporating regular physical activity.

3. Eat A Diet That Is Well Balanced And Dense In Nutrients

Eating a diet that is a healthy balance of fruits, vegetables, lean proteins, whole grains, and healthy fats will help provide your body with the essential vitamins, minerals, and fiber it needs and will keep you satisfied for longer periods of time. Avoid or severely limit processed foods and foods with high sugar content, as they are high in calories and low in nutritional value. They also tend to cause cravings, driving your appetite for unhealthy food choices that lead to weight gain.

4. Watch Your Portion Sizes And Eat Mindfully

Be deliberate in setting your portion sizes to best manage your calorie intake. Use smaller plates and bowls to create the illusion of larger portions, as your brain plays a large role in your eating habits. Practice mindful eating by slowing down, enjoying your food, and paying attention to the cues your body is giving you when you are hungry and full. This will help prevent you from overeating and also allow you to enjoy your meals more fully.

5. Schedule Regular Physical Activity

Make sure to incorporate regular physical activity into your schedule because it will help create the calorie deficit necessary to lose weight. Combining cardiovascular exercises, such as walking, jogging, or cycling, with strength training to build muscle mass can help speed up your metabolism so you burn more calories even when at rest. Set a goal to complete about 2 1/2 hours of moderately intense aerobic type activity or at least an hour of vigorous activity each week in conjunction with strength training at least two times a week.

6. Stay Hydrated

Water is the most underrated but essential element needed for your overall health and can help promote your weight loss efforts. Drinking an adequate amount of water helps with satiety, aids in digestion, and may temporarily boost your metabolism. Drink at least 8 cups (64 ounces) of water per day and stay away from sodas and other sugary beverages.

7. Prioritize Quality Sleep

When you are trying to lose weight, getting an adequate amount of sleep is key. Lack of sleep can disrupt hormone regulation, increase cravings for unhealthy foods, and hinder weight loss efforts. A good rule of thumb is to try for between 7 and 9 hours of quality sleep each night to support your overall well-being and help you reach your weight loss goals.

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How Many Calories Does It Take to Lose A Pound A Day?

Aiming to lose one pound a day is not a sustainable or healthy approach to weight loss. Cutting back on too many calories can be harmful to your health and may not lead to long-term weight loss success. It will more than likely negatively affect your metabolism, potentially leading to issues like imbalanced electrolytes and low blood sugar levels.

To lose one pound per day, you would need to burn an additional 3500 calories on top of the calories you consume. Typically, a person doing routine activities would need between 2000 and 2500 calories per day. This means you would need to maintain a calorie deficit throughout the day, practically starving yourself while engaging in enough physical activity to burn off the excess calories. This is an unattainable goal for one day, let alone several days.

How Many Steps In A Day Does It Take To Lose A Pound?

Walking 1 mile (or approximately 2,000 steps) burns around 80 to 100 calories. It is a well-known fact that there are approximately 3,500 calories in one pound of body weight, so to lose 1 pound, you'll need to walk approximately 35 miles or take around 70,000 steps. Even someone in the best shape would find it impossible to achieve this on a daily basis. A goal of walking 10,000 steps a day is a reasonable and attainable way to help maintain a healthy lifestyle and promote sustainable weight loss.

Sustainable Weight Loss Is Achieved Gradually

Setting a goal to lose a pound a day is not a realistic or sustainable goal. It is important to focus on your overall health and well-being when trying to lose weight. If you want to make progress that is lasting, you must make permanent lifestyle changes that can be sustained over the long term. These changes include adopting healthy eating habits, engaging in regular physical activity, and addressing other factors that contribute to hindering weight loss, such as managing stress levels, getting adequate sleep, and more.

Weight loss is a gradual process, and adopting a healthy lifestyle can help you lose weight safely and keep it off for the long term.

Where Can I Get Help To Find The Weight Loss Program That Would Work For Me?

If you are like most people, you have tried everything you can do on your own to lose weight but have not been successful. It is time to consider medical intervention and get help from a doctor who is an expert in obesity management. At Batash Endoscopic Weight Loss Center, our team of expert professionals will help develop a customized weight loss plan that will help you achieve sustainable weight loss.

Your plan will take into consideration your weight loss history, overall health, and any underlying factors that have hindered your previous weight loss efforts. You may be a good candidate for an endoscopic weight loss procedure or prescription weight loss medication to jumpstart your weight loss journey. Reach out to the experts at Batash Endoscopic Weight Loss Center today for an appointment to learn more about your options for improving your health through a safe and effective weight loss program.

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