4 Easy Ways to Lose a Pound This Week

Losing weight isn’t rocket science—it’s pretty simple math. You need to eliminate 3,500 calories to lose a pound. You can cut back on food or increase exercise—or both. Just a few small changes throughout the week can add up big. Here’s how:

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  Ditch the sugar drinks

  Instead of a venti caramel macchiato each morning, choose a tall cup of coffee with a splash of sugar-free vanilla caramel creamer. You’ll save 300 calories a day, or 2,100 per week. Swap your daily can of cola for sparkling water and save an additional 1,000 calories each week.

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  Get moving

  Even light exercise means big results. Walking for just 30 minutes a day burns almost 1,000 calories in a week. Up the pace to a brisk walk, and you’ll burn 1,600 calories.

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  Downsize your dishes

  The bigger the plate, the more you pile onto it. Eat meals on smaller dishes to save up to 25% of your daily calories. Based on a 2,000-calorie-a-day diet, that’s a pound a week.

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  Swap your snacks

  Does a midafternoon slump have you visiting the vending machine? Instead of potato chips or a candy bar, bring in some fresh-cut veggies. The fiber will help you feel full, and you’ll save up to 1,400 calories a week.

Need help managing your weight? University of Utah Health offers individualized weight loss programs, diet consultation and fitness assessments.