Most of us probably learned in grade school that a pound of fat is equal to 3,500 calories, so it would make sense that if you want to lose a pound of fat trying to omit 3,500 calories from your diet would be a good place to start. But if you want to try and lose a pound of fat in a matter of days check out these six simple strategies that will really do the trick rather quick.
1. Green tea
A recent study published in the Journal of The American College of Nutrition found, that by drinking at least four cups of green tea a day,you can lose a pound-per-week. Several different studies have been shown to produce similar results, so by drinking 20 to 24 cups of tea it could result in a weight loss average of one pound. Days to burn one pound: 7
2. Freeze The Fat
Try activating your brown fat by dropping your body temperature. According to the Chief Scientific Officer, at Joslin Diabetes Center in Boston, Dr. George L. King, “Brown fat can burn an additional 100 to 300 calories a day.” Research has shown that cold burns fat deposits, so by getting your body temperature down (somewhere in the range of 63-64 degrees Fahrenheit) your body will naturally begin to burn calories. This can end up being a bit of a long process, so don’t expect to lose a pound overnight. It can take anywhere in from 2-4 weeks. Days to burn one pound: 14 to 28
3. Cat the carbs
Professor of bioengineering at the University of Washington, Joe Anderson, explains,“Your body wants to burn sugar, but it’s only once your glycogen stores have been depleted that you’ll even begin to tap into your fat reserves.” According to Anderson, on a typical diet, your breath contains 1 part per million of acetone. On a low-carb diet (less than 130 grams a day), you can increase the amount of acetone to 2 parts per million, which will translate to burning a pound of fat every two weeks. Days to burn one pound: 14
4. Add some muscle
One pound of muscle equals 50 calories burned per day, “so 50 calories a day, every day for a year would burn about 18,250 calories.” This would be the equivalent of losing 5.2 pounds of body fat annually. Lifting weights a few times a week can be a good way to accomplish muscle building and by adding in a compound exercise into your workout routine you can achieve you desired results even faster Days to burn one pound: 70
5. Try Strength Workouts
If you spend at least an hour doing squats, lunges and deadlifts, you’ll burn anywhere between 300 and 500 calories. That means it will only take between 7 – 10 workout sessions to burn one pound of fat. This is a pretty quick way to lose a pound of fat. Days to burn one pound: 7 to 10
6. Burn calories with HIIT training
High-intensity interval training (HIIT) is a great way to burn calories, which in turn is great for weight loss. You can easily burn 300 to 500 calories with HIIT strength sessions, so similarly, you can expect to go through at least 7 – 10 sessions to burn a pound of fat. HIIT works anaerobically, “which means most of your energy is coming from glycogen, rather than fat, but along with resistance it can be a great fat-burning workout. Days to burn one pound: 7 to 10
If all else fails
In theory, from a purely mathematical standpoint, burning 3,500 calories should result in a pound of weight loss- but of course, everyone is different. We all must consider different hidden variables like medications, metabolism dysfunction and resistance to insulin which can be barriers to losing weight. If you feel that you’ve worked off 3,500 calories and still haven’t noticed any results you may want to contact a physician to see if there is any other reasons that may be affecting your outcome.