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HWLH News Letter for November 2020 - Issue #0084 - How to Lose 1 Pound Every Week
November 01, 2020
Welcome to HWLH News Letter

November 2020 - #084 - How to Lose 1 Pound Every Week

Hi Everyone, Hope you’re all doing well!

It sounds kind of brutal but in order to lose one pound (in one day) you will need to burn an additional 3,500 more calories than you consume in that same day.

Of course that’s why it’s such a great idea to divide those calories throughout the week, which will still result in weight loss, just at a slower and much safer rate.

3,500 calories (1 pound) divided into 7 days (1 week) is 500 calories daily.

So if we burn 500 extra calories every day, we should be able to lose 1 pound every week.

Plus losing 1 pound weekly can be more easily attained at times, than the pain of power dieting.

It may sound like a slow process, but time goes by so quickly and after two months you should have about an 8 pound loss.

I think slow weight loss is fantastically better than no weight loss at all.

With a little extra effort, making more meaningful eating and drinking choices throughout the day can make a big difference over time.

So how do we begin this journey?

First You Must Know the Following:

1) How many calories you consume daily. (Yes, you will need to keep a calorie count)

2) How many calories you burn daily just by existing.

3) How many more additional calories you burn through exercise.

To start, take your weight and multiply it by 10 to find out how many calories you approximately burn, just by living.


If you weigh 150 pounds then you burn about 1500 calories per day just by breathing and living your life.

Of course this figure will not be one hundred percent accurate as we are all different, but it does give us a close enough number to start.

Here is an example of how to calculate an average day and the numbers to lose 1 pound weekly.

We’ll use Jane as an example.

Jane weighs 155 pounds and has consumed a total of 1450 calories of food and beverages for the day. To offset this number Jane has burned 300 calories with exercise.

(Jane’s exercise was a brisk 45 minute walk – 300 calories)


Jane’s weight (155 lbs) X 10 = 1,550

This means Jane burns about 1,550 calories daily just by existing.

So to lose 1 pound in a week, we need to burn an extra 500 calories per day. That way 500 calories each day for 7 days is the 3,500 calories you need to lose one pound.

Calories burned by existing (155 X 10) -1550

Calories consumed throughout the day +1450

Calories burned through exercise (same day) -300

- 1550 + 1450 – 300 = (- 400)

This means Jane has burned an extra 400 calories more than she has consumed. But to lose one pound weekly we should be burning 500 extra calories a day.

Wow, Jane is very close, but she will need to make some small adjustments to make this work.

She will have to either increase her exercise by 100 calories or lower her caloric intake for the day by 100 calories to reach her daily goal.

Sounds doable, it’s just a matter of working the numbers daily and learning to make good food and drink choices every day.

Tips to Help

Reduce your caloric intake by eating smaller portions

Eat healthier foods such as lean proteins, vegetables and fresh fruits

Avoid sugary foods, fat, alcohol, junk foods and limit salt intake

Incorporate some sort of exercise into your daily routine

Need help counting calories?
My Fitness Pal is a great internet site to help figure out calories and it’s totally free, along with many other web sites today.

Keeping a weight loss journal with a calorie count is a must if you want to know how many calories you have consumed daily.

It is not a hard thing to do and thanks to the internet, almost everything you can imagine will have its calories listed somewhere on the internet.


Try to choose the right exercise that suits your lifestyle.

When adding exercise to your daily activities, make sure you keep tabs on all the extra calories you have burned.

A fitness watch is a great tool to help you keep track of that, or again just look it up on the internet.

Eating and Drinking Suggestions:

1. Avoid eating or snacking after dinner. This gives your body a chance to cleanse, plus you burn the least amount of calories when you sleep, so not eating before bed time helps with weight loss.

2. Drinking plenty of water is one of the best ways to help with weight loss. Water helps increase metabolism, detox and hydrate the body, and helps curb your appetite.

3. Try and eat more Homemade Soups. They are high in nutrition and low in calories. Soups are truly the most wonderful foods for healthy weight loss.

4. Bean salads are also amazing when it comes to weight loss.

5. Snack on apples. Apples are one of the best weight loss snacks you can choose. They fill you up, help regulate blood sugars and are rich in fiber.

Looking for a way to accelerate your weight loss in the first few days?

Here’s my favorite way to start any weight loss challenge.

Incorporate the 3 day apple diet cleanse to kick start your weight loss.

It helps you:

Lose weight

Cleanse your body

Improve liver function

Burn fat faster

Controls appetite

Here is the link for the 3 day apple diet.

Apple Diet

Hope this helps to chip away of some of those unwanted pounds, a little at a time.

Stay Safe and See You Next Month

Your Opinion Counts:

If you have an opinion or would like to share a story with us we would love to hear from you.

Use our Contact Us page - or our Weight Loss News page (Your Story Counts).

Wishing you health and happiness
Until next time
Catherine :)

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