How to Lose One Pound Per Week By Snacking Smart
Losing one pound per week is as simple as creating a 500 calorie deficit each day because one pound of fat is equal to 3500 calories (500 calories per day times seven days per week). You can take advantage of this equation and lose one pound each week through smart snacking. If you thought you had to give up snacking to lose weight then you were wrong. As a matter of fact, smart snacking is one of the keys to long-term weight management.
Instructions
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Gather the nutrition labels from all the snack foods you eat. You can either save them after you eat them or you can do an Internet search to look up their nutritional values.
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Make a list of how many calories are in the amount of that snack food you eat in one day. Don't confuse this with the number of calories in one serving because you may eat a lot more or a lot less than that each time you snack on that food.
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Organize all the data on a pocket-size reference sheet for you to keep in your wallet or purse. Group the snack foods together on your sheet according to which combinations you usually eat. For instance, if you have chips, soda, and candy bar, and mocha latte or your list, group the chips and soda together and add up the total number of calories between the two. Then list the latte by itself if you have it alone. Do this for every snack food on your list.
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Choose one combination of snack food(s) from the list that add up to at least 500 calories. For instance, a 20-ounce soda and twenty-five potato chips are about 500 calories.
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Eliminate the high calorie snack from your daily diet and replace it with a very low calorie snack. In the chips and soda example, replace the soda with water or a non-calorie drink and replace the chips with something else crunchy like carrot sticks. One serving of baby carrots has only about 35 calories.
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Repeat this step every day for a week using any snack food combination of your choice. For every week you do this, expect to lose one pound.
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Tips & Warnings
When choosing healthy snack foods to replace high-calorie choices, think of the texture and other unique features such as saltiness or sweet. Replace high-calorie salty foods with low-calorie salty foods. Otherwise, you won't get the satisfaction from the new snack foods that you did from the old ones.
This plan only works if all other eating and drinking patterns remaining unchanged. If increase your calories in other meals or decrease the amount of exercise you're currently doing, then you'll cancel out your calorie deficit and you won't lose one pound per week. Don't forget to consider your alcoholic drinks that can have half as many calories you need in one day. One margarita can contain 500 to 700 calories.
