Can You Lose A Pound A Day?

It’s no secret that losing weight is no easy task.

Whether you’re several months into your weight loss journey or if you’ve only just started, it can be disheartening to not see results immediately.

After all, you’ve put in all this effort to diet and exercise, and it doesn’t seem like it’s paying off. It’s also no secret that everyone loses weight differently.

Can You Lose A Pound A Day?

Some people are blessed with a fast metabolism, while others might need to spend more time burning fat to see results.

So, this begs the question, can you lose a pound a day? Is it physically possible to do this, and is it a healthy way to lose weight?

Here is everything you need to know about whether you can lose a pound a day.

So, Can You Lose A Pound A Day?

Technically speaking, yes, it is possible to lose a pound a day. Whether it’s healthy or a good way to lose weight, however, is another matter.

One of the fastest ways to lose weight is to limit your calorie intake.

Of course, it’s not as simple as that, because calories are actually very important for supporting your body and ensuring you have enough energy to continue your day.

Without a sufficient amount of calories, you won’t have the energy to exercise, which is the key to losing weight.

Calories and exercise work hand-in-hand to lose weight.

The healthiest way to lose weight, as everyone knows, is to consume a healthy amount of calories from nutritious foods and to exercise regularly to burn fat.

However, it can take weeks to months for you to see results from simply eating well and exercising.

While this is still the healthiest and safest way to lose weight, it can be disheartening for those who want to see immediate results.

How To Lose A Pound A Day?

While it is possible to lose a pound a day, it cannot be overstated that this isn’t necessarily the best way to lose weight.

Sure, you might see faster results than if you were to be patient with your diet and exercise, but losing a pound a day is a lot of weight to lose in a short space of time.

However, if you are curious, the best way to lose a pound a day is to create a calorie deficit.

A calorie deficit is a diet that consists of fewer calories than you burn.

While the average healthy human should look to consume 2,000-2,500 calories a day to maintain their weight, those on a calorie deficit will consume far less.

It’s not actually easy to say how many calories you should consume in a calorie deficit, because it all depends on your age, weight, fitness level, and other factors like health problems.

If you are a woman weighing 160 pounds on a calorie deficit diet of 1,500 calories a day, it is estimated that you will have to run over 3 hours to lose a pound overall.

So, the key to losing a pound a day is to limit your calories and increase your physical activity.

While this might seem doable in the short-term, this isn’t a suitable way to lose weight and maintain that weight loss in the long run.

After all, if you’re not consuming enough calories to support over 3 hours of running a day, then you’re going to crash.

Is It Safe To Lose A Pound A Day?

Is It Safe To Lose A Pound A Day?

The reality is that it’s not safe to consistently lose a pound a day, nor is it a sustainable way to lose weight.

Our bodies are so prone to bouncing back when we turn to old habits, so even if you commit to a calorie deficit and extreme exercise for a few days and treat yourself to a slice of cake, you’ll be back to square one.

It cannot be understated that going back to square one is not a bad thing, regardless of how you’re tackling your weight loss journey.

Life is short, and cake is delicious.

So, if you think that the fastest way to lose weight is to not eat and to exercise a lot, then you’ll find this does more harm than good.

In fact, healthcare professionals and nutrition experts will discourage calorie deficits with the aim of losing a pound a day.

Calorie deficits can be a fantastic tool to lose weight in a short period of time, but it’s not sustainable to lose a pound a day.

This behavior isn’t sustainable and will result in health problems, such as injury and exhaustion.

It’s also important to note that calories aren’t bad for you.

If you have to pick between a banana muffin that has fewer calories than an actual banana, you’ll be restricting yourself from the nutrients from the banana for the sake of fewer calories.

Extreme calories deficits are highly restrictive when it comes to nutrients, which is why those on such extreme diets will frequently experience nausea, fatigue, and dizziness.

This can lead to a range of health problems, including an irregular menstrual cycle, an increased risk of injury, a lowered immunity, and an increased risk of heart problems.

How To Lose Weight Safely?

So, if it’s not sustainable or safe to lose a pound a day, how do you lose weight safely? Here are our top tips.

  • Avoid processed foods – Processed foods are directly linked to weight gain, so try to cut out these foods (including sugary treats).
  • Drink lots of water – Not only does it prevent dehydration, but drinking lots of water helps to improve your metabolism by keeping you full and aiding your digestion.
  • Commit to cardio – Aim to hit 150-300 minutes of moderate cardio a week.
  • Eat more protein – Protein helps to make you feel full, which reduces the need for snacking or over-eating. Plus, it provides energy to exercise.
  • Eat more fiber – Likewise, fiber improves your metabolism and digestion.


So, there you have it! While it is technically possible to lose a pound a day, this is not a safe or sustainable way to lose weight.

Jenna Priestly