For those of us sick of the ups and downs of losing then gaining weight I wanted to provide some tips on how to lose one pound a week.

I am sticking to using my juice cleanse and I am also focused on eating really healthy foods plus monitoring my calorie intake. Myfitnesspal is great for helping me ensuring I stick to the right number of calories which I have reduced to 1,500 for now.

1,500 calories a day plus exercise a minimum of 30 minutes every day. Most of the time I enjoy exercising using my DVD or a video from YouTube but on days when it isn’t pouring with rain I like to get out and walk. In the next couple of weeks I will get my bicycle looked at and I will have that to use as well. It has been sitting in my shed for two years and is full of cobwebs so chances are it will need the tires pumped at the very least.

Tips on how to lose one pound a week so that extra weight is shed safely and effectively:

Lower calorie intake. To lose one pound per week your daily calorie intake needs to be reduced by 500 calories.

Eating high fibre and foods that are close to their natural source as possible. Baking, steaming and raw rather than frying. Staying away from most foods that come in a packet, box or tin will also help. Basically if it contains ingredients you can’t pronounce or contains more than 5 ingredients to make it then it should not be eaten.

Exercise at least 30 minutes 3-5 times a week and include high intensity training (HIIT) and strength training/weight lifting. The more muscle we have the faster we burn fat so using weight training is essential rather than just cardio.

According to an article I read on Jillian Michael’s site it helps to exercise for at least 150 minutes per week (30 minutes over 5 days) and you will burn 250 calories. You can read it here : tips to lose one pound a week

Watch portions – eat half of what you would naturally eat and WEIGHING will help you get a clear LOOK at what a normal food portion should look like. I wanted to avoid this but I am now in a place where I have to do it if I want to continue losing weight. I think I over-estimate how much “half” is and when I weigh ingredients or food I can see the actual amount with my own eyes.

I used to just pour and guess when it came to eating porridge in the morning. My thinking was that porridge it healthy so what does it matter. The thing is it really does because all those extras add up. So I got myself a cheap pair of tiny scales from the One Pound Shop and it let me weigh out very small amounts.

30g of porridge is basically three tablespoons of porridge. I had been eating more than 15 tablespoons of porridge! Now, I have SEEN how much 30g of porridge actually is I can’t cheat because I know when I am eating more.

Plan out what you will eat. I work from home so I am lucky that I get the time and space to consider what I want to eat so planning isn’t as important for me. If I don’t have an ingredient I can pop to the shop to get it. When you work all day and get home in the evening tired you want to make sure you know exactly what you will be eating that day so you don’t have to think about it.

On days when I have no clue what to eat I usually end up eating unhealthy foods, so if you are like me plan out each day and each week. Be clear on what you will eat and how many calories it contains.

I tend to eat the same thing two or three days in a row. I really don’t need to eat something different every day and I am happy to eat the same breakfast, lunch and dinner three days or more in a row. If it helps to keep you focused why not try it. It means you only need to buy one set of ingredients for several days and you can cook one big meal and just eat it over three days.

This is particularly useful when it comes to vegetable juicing. You really don’t have to keep coming up with different recipes. Find recipes that you like, choose one, and then make the same one for 3 days. That way you can buy a ton of the same vegetables and know it will all be used on your juicing days and it won’t be wasted.

Drink plenty of water. Water is so very important because it keeps us hydrated. In fact sometimes our hunger signals can actually be our body saying it needs more water. I am in the habit now of drinking a glass of water when I am first hungry and giving that 20 minutes before making myself something to eat.
Remember juicing gives you water too.

Using ingredients like cucumber will mean you get the health affirming juice/water from the cucumber.

Those are my tips on how to lose one pound a week and I hope you find them useful.