How To Lose One Pound Daily With A Simple Routine

There are two things you generally do when want to get rid of a few extra pounds, and those are: sweating into the gym and going on a new diet. But there’s one particular tip to lose weight that researchers have found, and it’s the easiest way to lose one pound daily (more or less) without sweating or starving yourself.

Here’s what researchers found:

Just by drinking 500ml (two glasses) of water before every meal, you can lose up to 10 pounds in 12 weeks.

I know this doesn’t sound too much, and it’s not even close to what you want: to lose one pound daily. Not close, but it’s a start, right?!

How To Lose One Pound Daily

Here’s how I used this tip to drink water before meals and what things I added to my routine to lose one pound daily:

  1. Eat 5 meals per day, one small meal every 2 hours. Get 3 x 200-calorie meals, plus 2 x 300-calorie meals.
  2. Walk one hour, or do 30 minutes of speed walking or jogging daily.
  3. The 300-calorie meals should be taken before and after walking.
  4. Eat your last meal before 6 PM.
  5. Drink one glass of water (250ml) before and after each meal. This will keep you full for longer.
  6. Sleep as early as possible, to avoid night binge eating.

The total calorie intake in a day is around 1200, which is half of the daily recommended calorie intake. So this is not the safest way to lose weight, but hey, if you know any healthy method to lose one pound daily, I am here to take notes. 😉

Here is a 7 day 1200-calorie meal plan example, and here is a daily schedule example:

  • 9 AM: One glass of water + Breakfast (200 calories) + One glass of water;
  • 11 AM: One glass of water + Snack (200 calories) + One glass of water;
  • 1 PM: One glass of water + Lunch (300 calories) + One glass of water;
  • 2 PM: Walking in the park for an hour;
  • 3 PM: One glass of water + Snack (300 calories) + One glass of water;
  • 5 PM: One glass of water + Dinner (200 calories) + One glass of water.

Tip: Don’t weigh yourself every day, but do it at the end of the week. Losing weight is not an exact science, so you’re not gonna lose one pound daily. Today you might lose 1.5 pounds and tomorrow only half pound, but at the end of the week you should be at least 7 pounds lighter.

Let me know in the comment section below if you would try this diet, or if you know or tried before any other diet to lose one pound daily. Stay fit!

If you consider this diet too hard to follow, and think you’ll not gonna stick to it, The Half Day Diet is a more simple and accessible program to lose weight fast. Just give it a try!

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  1. Thank you for sharing this. I am going to do it! I am a stay at home mom and I home school, so I can do this!

  2. For good health u can do yoga and meditation daily i.e 20 minis of exercise and 10 mins of breathing exercise with meditation.It really works, its a slow n healthy process.Which will help u stay healthy and away from all kind of disease. And whole day keeps u fresh till u go to bed. In this no side effects but avoid Jung food & oily dishes .

  3. A much healthier option is to go on a fruit and veggie diet. I tried it and I lost about 12-15 kg in 2 months.

  4. Intermittent fasting….a solid workout plan….and a treat day. These are the real key to a lasting weight loss plan

  5. I was losing 1 pound a day 2 yrs ago after I had my baby I would get on the treadmill everyday for 1 hr and I was also on a diet I wouldn’t eat dinner instead I would eat my dinner for breakfast and for dinner I would eat something light throughout the day every time I felt hungry I would have some coffee I must of had about 5 small cups of coffee a day and the only other thing I would drink is water with lemon it was hard with a baby sometimes I wouldn’t get the chance to get on the treadmill till 11pm I just started the same diet again a week ago and today my pants felt so big on me already

  6. So, if you lose one lb per day X 7 days = 7 lbs per week X 12 weeks = 84 lbs in 12 weeks so where does 10 lbs in 12 weeks come into that? The math doesn’t work unless it’s more or less 1 lb per week, not per day. To be honest I drink about 100 oz of water a day, but I’d vomit if I ate and drank that much water together. Last question – once you lose the weight and go back to real life is it sustainable?

    1. Researchers found 10 lbs in 12 weeks, this person is suggesting something a little different.
      You should try it if you want to lose weight. It seems like a lot of food and water but if your meals are SMALL it isn’t so much. I’ve done it and need to get back to it.

    2. If real life means eating fast food daily, then no, this diet is not sustainable after you lose the weight.
      The phase 4 is for life, so you should check it and see if you can follow it. I guess is pretty simple if you learn to eat healthy foods…

  7. this is surely for people who don’t work ~ when a person works office hours 9-5 and overtime to 6-7-8, how, when and where can she walk daily for an hour etc?… and don’t tell me to do it before-after work, cause I need an hour and a half to get to work in the morning, so I get up before 7 and when I return I’m half dead tired… Imagine most of my colleagues who -on top of that – have children and families to take care of… What u say is true and work for those who stay at home or work alone etc ~

    1. Hi Anna,
      You are correct. But you’re not gonna solve anything if you blame work (or worse – your family) for the extra weight you carry.
      You don’t even need to exercise to lose weight. (YES, I’VE SAID IT!)
      Exercise speeds up the weight loss process significantly and tones your entire body; but the food you’re eating is what makes you fat, or slim.
      So just avoid crappy foods and be more active at work (don’t send an email to a coworker from the other room, go and tell the message personally, spend more time standing, etc.)
      I bet these 2 small changes will make a huge difference 🙂

    2. We just got a treadmill that glass at us in the lounge. I love it. Can exercise when I get home. It’s so much better than going to the gym. Found I actually get more energy from exercising.

  8. I first have breakfast at 5am then break at 8:10 then lunch at 11:00am last break 1:30pm supper at 5pm I’m on my feet all day I take the dog for a 40 minute walk around 6pm drink water while husband has popcorn

  9. I am going to try this but I cant get in the hour walk in the middle of the day. would doing it after work be ok or can I break it into 2 30min walks

      1. I feel this is similar to the 21 day fix guidelines aswell. Ive done this similar with the 21 day fix and i lost 10lbs in a month. I need to get back to it. But the motivation isnt there . All that water though? I dont know if i can don that. Maybe if i flavor it.

  10. The half day diet kinda reminds me of the book “The Carb Addicts Diet” You eat zero carbs during the day, then for dinner you can eat anything you want, as much as you want but you have to consume it within a hour. You lose 3 + lbs a week easily.

  11. I am definitely going to try this diet and do the hour walk. Fortunately we can eat at out desks at work and get an hours lunch break which can be taken walking. Will be back next week to let you know the resultsof week one.

  12. So my schedule is crazy I work 4 12 hour shifts and they start @ 6pm til 6am. How do I get mine in. Would love 2 try this.

    1. Hi Theresa,
      You should try multiple possibilities, switch things up, see what works and what doesn’t. If you really want to make a change, you need to involve and “move” things.
      I am aware that you need a lot of free time to maintain this weight loss program. But if you had time to add pounds, you should also have time to get rid of them 🙂
      There is a way to do this, trust me. You just need to find it!

  13. I have many physical problems that would hinder me from the exercise part of the diet. How can I get exercise in without causing more pain to my body?

    1. If you have a physical condition, then I’m not the one that should answer your question. Please consult with your doctor, he knows what’s best for you.
      Sorry I can’t help you 🙁

      1. Me too. But I have a little more calories and a bit more exercise and I only lost 10 lbs in the beginning then I stopped losing weight. I’ve been doing it for like 7 months.

  14. I do agree. This is my daily routine and since Monday I have lost 7lbs. I get my water by eating 64 oz of ice every other hour which equates to 4 cups of water. I eat breakfast and every 2 hrs I eat. Snacks between breakfast and lunch and lunch dinner. I also try to go to bed by 10 to avoid snacking but if I get hungry after dinner I eat ice. 1200 cal of consumption a day. I walk on all my breaks at work and I just started walking in the evening with my Mom. And I have to disclose I have had the Gastric Sleeve done 3 years ago. I gotta off track and picked up 20lbs so trying to get rid of those and another 50

  15. What if I have an actual job where I can’t just up and leave for an hour a day? and I don’t get home from said job until almost 6PM. Does that mean I shouldn’t eat supper since its past the deadline? This is kind of unrealistic when you have to work 8-10 hours a day and can’t be eating 5 times throughout that day. Is there some way around this?

    1. Hi Kristen,
      No, your job should’t stop you. You can take the breakfast at home, right? Then get 2 snacks with you at work (it can be a shake and a sandwich or some fruits). At lunch, walk to your home and back if you’re close to your working place. If not, again, get your lunch already made from home. I’m pretty sure you can’t work 8 hours per day without eating something.
      In the evening, take your dinner, then go for a 30 min run. I know you’re already tired, but if you want progress, you need to push yourself a little.
      When you have an entire day off, such as Sundays, stick to the program and maybe double your exercise duration.
      You can adapt this program to your personal requirements. Try it, test it, compare the results. There is definitely a working method for you too, you just have to find it by yourself.
      Good luck!

  16. Wake up early eat breakfast then get out of the house to work out. If you have kids take them to a park and don’t sit down. They appreciate the exercise and so will you. Eat a salad full of kale and spinich then take a nap. For dinner eat chicken any way you like with broccoli to fill you up. Most importantly go excercise as hard as you can fit two hours before watching tv or going to bed. I let my kids play outside while I do 600 jumping jacks. I guarantee you will lose inches off your waist. Pounds don’t always come off because muscle is heavy and fat will turn to muscle.

  17. In order to lose one pound, your body needs to be at a 3500 calorie deficit. A normal lightly active woman burns anywhere from 1700-2300 calories a day depending on the level of activity. Add exercise on top of that, but you will still not reach 3500 calories. If somehow you magically did, you wouldn’t be able to eat anything to take away from your calorie deficit. However, try spreading those calories over a week. Do a 300 calorie work out, and cut 200 calories from your diet. That’s having Greek yogurt in the morning rather than a donut, or not having that piece of cake after dinner. One easy pound a week. When you first start your weight loss journey, your body will have an easy time losing weight. However, once you plateau, you will be tempted to cut more calories. This will NOT work. No matter what you read. Your body needs nutrients. If you are not fueling, it will go into starvation mode and hold onto all the fat it can. It will start producing fat to keep your body alive. Your metabolism will crash and you will probably gain weight. Stick to a healthy balance of diet and exercise and you will meet your goal. I lost a lot of weight by doing so. I used to struggle to eat healthy and now I can’t imagine eating any other way. You will lose those unhealthy cravings. You can be healthy!! You cannot lose a pound a day. It is just not possible. But you can lose 1-2 pounds a week the healthy way. Those are the pounds that will stay off. I promise.

  18. Actually, it is vety possible. I did my own version of this diet in 2012 and lost 53lbs in 60 days. My diet consisted of broiled or steamed seafood, fresh fruit, veggies, yogurt, special k, and almonds. My exercise regimen was 1 hour on the treadmill, 15 mins on the elliptical combined with with alternate days of strength training, taking one day off a week. I completely cut out processed foods, sugar, soda, and most carbs. I know this type of diet can work and I am living proof. Its difficult but its possible.
    I made it a point to eat a handful of almonds 30 mins after waking each morning, a glass of water with each meal and snack, last meal before 7pm. I didn’t count calories however, my diet was rather strict so I didnt feel it necessary for me personally. Good luck to those who try it. Stick to it and you will see results!

    1. L.K. Can you explain you diet and routine in more detail please ? Additionally , what would be a good substitute for almonds ? Back in 2005 I was able to loose about 60 pounds in 3-4 months ( weight gained during pregnancy ) however I have not been able to lose weight gain from 2nd pregnancy from 2010 !! I know my major problem if I actually do not eat ( not purposely ) but slowing my metabolism .
      I would really appreciate your DETAILED PLAN !!

  19. Does 30 minutes of P.E. And 30 minutes of walking home equivalent to the hour if it’s scattered through ought the day?

    1. I guess it’s OK. Test it and see how it works after 2-3 days of P.E. and walking. If the results are as you’re expecting to be, continue. If not, get back to the recommended one hour of walking (or more if you want).

  20. I did something a little more drastic than this for about a week but it gets old really quickly. I would have like 100 calorie breakfast and lunch and then eat a salad for dinner. I’d also go on an hour walk everyday. Yeah I’d get pretty hungry during the day but I mean it works

  21. I am going to steer tomorrow I have tried a lot of stuff and nothing has been working I go to the gym and I don’t eat dinner until 6:00 pm so I will try to eat sooner

  22. I lost 1-2 pounds daily on a whole foods plant based diet. MUCH healthier, and safer. It has also been proven to cure most ailments, such as, type 2 diabetes and even progressive cancers. Look up Forks over Knives! Good luck!

  23. I’ve done this and it works!!! I believe it’s the water that helps with the weight loss, and of course several small meals daily and the exercise contributes. Thanks for reminding me

    1. I haven’t done this diet but I was thinking the same thing…all that water consumption is what helps lose the weight + the very low calorie meals.

  24. Sorry, your numbers don’t add up! You have to cut 3500 calories to lose a pound. By your premise it would take 3 1/2 days to lose a pound, so best case scenario would be 2 pounds per week.

      1. Ted is correct, you cannot expect to lose 7 lbs in 7 days on this diet – maybe a fluke week where water weight is down, but it certainly would not be fat.

        For example:
        (Knowing that 1lb of fat is equal to 2500 kcals.)

        Let’s say I eat 2000 kcal a day usually, and cut it down to 1200. Leaving a deficit of 800 kcal’s. Plus the added burn of the 1 hour of walking, let’s say that’s around 400 kcal’s. That’s a 1200 deficit, meaning you’d still need to burn another 2300 kcals to even be near the loss of a 1b. Thus suggesting, on this plan, the most you’d actually lose is 1lb every 3 days or 2-3lbs per week.

      2. That’s incorrect. Your body burns calories daily no matter what you do, it’s called your BMR, Google it. Therefore you’re burning more than 400 calories a day, you have to add it to the calories you burn by sitting, even sleeping which usually ranges from 1500 to 2000 depending on height and weight.

  25. Wait a second. Loosing one pound requires a calorie shortage of 3500 kcal, right? Hence, to make this work my calorie consumption before should have been 4700 kcal daily in order to create the deficit needed to loose 1 pound a day. This is unrealistic (at best)!

  26. Are you saying restricting the water intake to these many glasses only…..Please respond…will help me understand…..esp my exercise in a day is more than an hour….should i still do an hour of walking over an above the exercises as mentioned in my previous comment….thanks will appreciate your quick response….regards

    1. NO! Under no circumstance you should restrict your water intake. Drink 2-3 liters of water every day. In this program there are 10 glasses of water daily (about 2,5 liters), which should be enough. But if you feel like drinking 2-3 more glasses, go ahead. Just follow your instinct and drink at least these 10 glasses in a day; but no more than your body needs. Other than these 10 glasses, drink only when you’re thirsty.
      Your one hour of workout per day is enough. You don’t need to walk another hour (only if you want to).

  27. You should consider that the amount of calories you are supposed to take in are according to your height, weight and age! The recommended calorie intake for my 6.4ft husband is double what I’m suppose to take in because I am way smaller than he is. For him to take in only 1200 calories would be brutal and would affect his body in a negative way. He would be starved and then when the body goes into starvation mode it just turns everything you eat and stores it as fat having a counterproductive or unhealthy weight loss. The best idea when considering calorie intake and consumption is that you need to burn at least 300 calories more than what you eat daily for you to have a healthy weight loss. (Ps: you shouldn’t lose more than a pound a week anyway for a healthy weight loss that sticks) so excersice and eat healthy! 70% of the weight loss fight is won by what you eat! And if you wish to indulge… Portion control will work wonders! Anyway! Lots of power to you all! 😉 and much success in achieving your weight goals! 🙂

    1. You are right! But most of us want to lose weight fast, even though we know it’s not the healthiest way. And as you already know, there is not such way as losing weight fast AND healthy. It’s either fast, either healthy. Your choice 🙂 I’m here to put things in perspective and show some options for those who need a solution.

      Also, losing weight the healthy way is simple, and we all know how it works; eat healthy foods and work out regularly to create a calorie deficit. This is simple, but really hard to achieve. For those who do or did this: RESPECT! For those who find a healthy lifestyle too hard to follow, there are diets like this one 🙂

      Anyway, no matter the path you take if you’re happy with your results. In the end, it’s you the one that needs to be satisfied.

    2. How to you find out what your calorie intake should be based on your height and weight ?
      What is the best resource ?

  28. Pls I want to use Herbalife to lose weight can I relay on this method where I will take my shak , take fruit snack, my launch, fruit snack, and my shake as dinner

    1. Of course you can personalize however you want, as long as you follow the rules.
      Just make sure your shake has at most 300 calories.
      Good luck! And let us know what your experience was with this diet.

      1. i do a routine of 1hr of gym (3 days weight training+ 3 cardio) and 1 hour of exercise (tennis, swim, dance or yoga) almost 7 days. Can I still follow this and achieve the results?

      2. Of course you can, as long as 1200 calories are enough for your active day. Try for 1-2 days and if you feel good and have enough energy, keep it going. Otherwise, try to increase your daily calorie intake with 200 calories (add one more snack) and see what happens.

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