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51 Ways To Lose A Pound (In A Week Or Less)

If you feel that trying to lose weight is an unfair battle, then think again. Consider this… if every single day you could do something that contributes to burning 500 calories a day, it would give you a total weekly burn of 3500 calories that equals approximately 1lb (pound). This now begins to make the prospect of being able to lose a pound in a week not as hard as you first thought.

Here is a list of activities that can each help you to burn 500 calories. Take this as an idea, choose 7 of them and do one a day over the course of the week as you work towards losing that 1 lb (pound). And then, you can choose another 7 other activities to lose another pound the following week… And you can keep on going with this until you reach your weight loss goal.

Traditional Ways:

1. 2-hour walk. 2-hour-walkOr at least 10,000 steps a day
to get maximum benefits from
your walking regime.

2. 45-minute jog

3. 60-minutes of moderate cycling

4. 45-minute swim. It can be both fun and relaxing plus it has amazing health benefits.

5. 1 hour 30 min on a cross-trainer

6. 50 minutes walking up and down the stairs (or on the Stairmaster)

7. 40 minutes of kettlebell workout

8. Rope jumping for 45 minutes

9. 50 minute Hula-Hoop workout

10. 2 hour Power Yoga class

11. 90 minute Pilates class

12. 1 hour 10 minutes of weightlifting. So grab those dumbbells you can’t afford not to!

13. 30 minutes of high impact aerobics

14. 90 jumping jacks + 70 crunches + 60 squats + 10 push ups + 50 leg lifts

Fun activities:

15. 2 hours of bowling rock-climping1

16. 65 minutes skiing or snowboarding

17. Or 50 minutes of cross country skiing

18. An hour of dancing

19. 40-minutes rock climbing. And you may learn some valuable life lessons in the process too.

20. An hour of rowing

21. 1 hour 30 minutes of horse riding

22. 2 hours of playing tennis

23. Surfing for 1 hour

24. Playing beach volleyball (or basketball) for an hour.

25. 1 hour of racquetball

26. 2 hour workout with a heavy bag (punching bag)

27. 90 minute kayak ride

28. 40 minutes of martial arts

29. 2.5 hours playing golf

30. 1 hour and 10 minutes of ice skating

Useful activities:

31. 3 hours of shopping (but no taking escalators)

32. 50 minutes of shoveling snow

33. Gardening for an hour and a half.

34. Cleaning the house for 2 hours. And cleaning can not only help you lose weight but will also make you happier. So get started, clean your way to happiness! 

35. Giving someone a 2 hour long massage

36. Working under the hood of an automobile for 1 hour

37. Mowing the lawn for an hour

38. Helping someone move and carry stuff (for 2 hours). That is a good exercise plus can count as one of your regular random acts of kindness 😉


39. Stop eating nuts (only 3 handfuls have 500 calories)

40. Have a big glass of water about 15 minutes before your meal. Drinking water is an easy and healthy way to lose pounds.

41. Going out? Then swap coke for diet coke, have a water between every drink, and order drinks mixed with club soda instead of juices.

42. Skip the chips (there are over 1000 calories in one bag of potato chips)

43. Eat noodles instead of pasta.

44. Be careful with smoothies. Even though they have many vitamins a large smoothie can also have as many as 800 calories!

45. Don’t snack.
46. Quench your thirst with water instead of soda (which has around 180 calories in a 12-ounce can)

47. Eat boiled eggs for breakfast instead of fried ones. Or swap out eggs for egg whites.

48. Swap out brown rice for broccoli or cauliflower

49. Take a break from mayo and creamy cheese

50. Choose sugar-free sips. In fact, cut your sugar intake altogether with these 4 simple strategies.

51. And finally, get more sleep. Many studies have shown that it plays a huge role in weight loss.

Table Of Contents

Katherine Hurst
By Shauna Walker
Personal trainer, fitness coach and wellness expert for over twenty years. Shauna is able to connect personally with her clients because I faced my own wellness challenges at a young age. She started her personal journey towards feeling fit and healthy twenty years ago, and has never looked back. Once struggling with her weight, she also had confidence issues and found it hard to stick with diet and exercise. Shauna managed to break free of this struggle, and now wants to give back and share the lessons she has learned.

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