Lose Those Pounds the Safe Way

Welcome to weight loss math class. Here’s how to lose up to 8 pounds safely by this time next month.

We’ll divide the 8 pounds equally and strive for 2 pounds per week.

There are 3,500 calories in a pound. You need to start by creating a 7,000 calorie deficit per week. You can do that by either eating less or burning more.

What’ll it take? Let’s first set a realistic goal of cutting 500 calories a day, which would equal 3,500 calories in a week. That would take care of one of the pounds. If you’re a snacker, it should be easy: ½ cup of dry roasted peanuts is 427 calories. A fried chicken breast is already 364. You get the point.

Related: Get Your Facts Upfront

For the other pound: Burn, baby burn.

You just need to exercise away the other pound. You could run at a medium pace and hit your mark in a little over half an hour. Swimming is great. Handball and rock climbing, too. TV watching though? Not so much.

By the way, we’re going for 8 pounds, because you should never lose more than 1-2 pounds per week. No crash diets here! This isn’t just about loosing weight, but about making permanent dietary and exercising changes for a healthier lifestyle.

Related: 5 Easy Ways to Burn 100 Calories Fast


About the author

Dr. Jennifer Miranda

Dr. Jennifer Miranda is a board certified Internal Medicine physician who believes that doctors should make a difference in the quality of people’s lives. To this end, she founded Pure Executive Health & Wellness, a comprehensive medical practice centered around the importance of the patient-physician relationship in achieving total body wellness.

Dr. Miranda is a Magna Cum Laude graduate of Harvard University where she received her Bachelor of Arts degree. While at Harvard, she was a four-time recipient of the annual John Harvard Scholarship for academic achievement of highest distinction, and she was inducted into Phi Beta Kappa, the prestigious collegiate national honor society. She then attended the University of Miami School of Medicine where she graduated with selection into Alpha Omega Alpha, which is the highest honor someone can obtain during their medical education. Her exceptional skills as a resident led to her selection as Intern of the Year and later as Chief Medical Resident at the University of Miami/Jackson Memorial Hospital. She also has extensive knowledge in the field of Functional Medicine, and has recently completed a 2 year comprehensive program at the University of Miami.