How to Lose One Pound of Body Weight

Healthy Recipes and Exercises for Weight Loss Success

To lose weight, burn more calories than are consumed.

There are 3500 calories in a pound of fat. To lose one pound of body weight in a week, a person must either reduce their caloric intake by 3,500 calories (per week) or burn an extra 3,500 calories (in a week). That calculates to 500 calories per day.

To achieve a reduction of 500 calories per day:

1. Reduce caloric consumption by 500 calories/day.  OR
2. Eat less and move more (ideal): Eat 250 calories less per day AND exercise to burn 250 calories per day.

The quality of the food ingested is important, too. Eating low nutrient, fatty and processed foods can cause overreating because these foods are quickly digested, leaving you hungry shortly thereafter and undernourished.

Vegetables, whole grains, fruits, nuts and yogurt will fill you up longer.  Also, they are rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart.

A weight loss of even just 5-10% of body weight can provide health benefits and improve one’s quality of life. However, to maintain good health it is best to not lose more than 1 to 1.5 lb. per week.

Examples below: Nutritious, Low calorie Recipes and Exercises for a Weight Loss Plan – These exercises are designed to be performed while preparing the recipes below, if an individual wishes to do so.

Menu

Breakfast: Egg & Avocado Tostada, 150 Calories per tostada. Avocados contain very little carbohydrate and have high amounts of healthy fats and fiber to help you feel full. Follow this link for more Avocado recipes: https://nancylfitness.com/2024/06/17/the-nutrient-dense-avocado/ .

Ingredients:

• 4 corn tostadas
• 4 eggs
• ¼ tsp. cumin
• ¼ tsp. black pepper
• ¼ tsp. fine sea salt
• ¼ tsp. oregano
• pinch chili powder
• pinch paprika
• 2 Tbsp. milk
• 1 to 2 Tbsp. Canola oil
• 1 clove garlic, minced
• 1 cup diced bell pepper mix
• ½ cup chopped red onion
• 1 ripe Avocado, peeled and pitted
• 4 Tbsp. shredded pepper jack cheese
• 4 slices ripe tomato
• Plain Greek Yogurt – garnish, Salsa – optional

Instructions:

1. Place the tostados on a baking sheet.  Set aside.
2. Cut avocado into twelve slices.
3. Squeeze lemon or lime juice over it and gently toss. Set aside.
4. In a large skillet, heat Canola oil over medium heat.
5. Add garlic and cook for 1 minute, stirring frequently, until fragrant.
6. Add pepper and onion and cook until soft, about 5 minutes.
7. When vegetables are soft, add the eggs.
8. Stir to scramble, about 3 minutes, until done. Remove from heat.
9. Turn oven broiler on to heat while assembling the tostadas.
10. Place one tomato slice on tostada.
11. Add ¼ of the egg mixture to each tomato slice.
12. Top with three slices of avocado.
13. Sprinkle 1 Tbsp. of cheese on each tostadas.
14. Place under the broiler for 1-2 minutes, until the cheese melts. 
15. Garnish with Salsa and Greek Yogurt, as desired. Serve.

Lunch:  Baja Fish Tacos – 365 Calories per serving (4)

Ingredients

• 14 oz. tilapia filets, about 3.5 oz. per serving
• 1 medium onion chopped, divided
• 1 medium tomato chopped, divided
• 1 ripe avocado, chopped
• 12 oz. broccoli or cabbage slaw
• 4 servings whole wheat tortillas (check package for serving size)
• 2 tsp taco dry taco seasoning
• zest of 1 lemon, about 1 T
• juice of 1/2 lemon, about 1 T
• cilantro, fresh, chopped fine, about 2 tbsp.

Directions

1. Chop onion and tomato.
2. Shred cabbage (or use pre-shredded; non-dressed broccoli slaw).
3. Place tortillas in microwave for ~ 30 sec. on med., to make them more pliable.
4. Chop or slice entire avocado.
5. Sprinkle tilapia filets on both sides with taco seasoning.
6. Place in nonstick pan; cook on med heat until fish appears white on top, ~3-5 min.
7. Flip, adding half the onions and half the tomatoes.
8. Using the spatula, chunk up & cook fish; evenly distribute fish with vegetables.
9. Cook the fish about another 3 minutes.
10. Remove from heat and stir in lemon juice.
11. Fill tortillas w/ fish mixture, chopped vegetables, cabbage, cilantro & lemon zest.

Dinner: Sausage / Mushroom / Spinach Lasagna – 328 Calories per serving (4)

Ingredients

• 8 oz whole-wheat Lasagna noodles
• 1.5 lean, spicy Italian Turkey sausage or soy based sausage
• 4 cups Mushrooms, sliced (10 oz)
• ¼ cup Water
• lb Spinach (frozen), thaw out (6 Cups fresh spinach
• can Tomatoes, 28 oz –   crushed tomatoes, preferably chunky
• ¼ cup fresh basil, chopped
• ¼ teaspoon salt
• freshly ground pepper, to taste
• 1 lb Ricotta cheese, part-skim (2 cups)
• 1 egg
• 8 oz mozzarella cheese, part-skim-shredded & divided (~2 cups).

Directions

1. Bring large pot of water to boil.
2. Coat skillet with cooking spray.
3. Mix 1 lb Ricotta & 1 egg in bowl; preheat oven to 350 degrees F
4. Mix ¼ Cup basil, ¼ t salt, pepper, ¼ Cup water, and 28 oz. crushed tomato together in a bowl.
5. Add 8 oz. noodles to boiling water.
6. After 2 minutes drain noodles.
7. Return noodles to pot.
8. Cover with cool water.  Set Aside
9. Add 4 Cups mushrooms; to skillet; cook 8-10 minutes.
10. Stir 1 lb. frozen spinach (6 Cups fresh spinach) into skillet.
11. Remove Skillet from heat.
12. Assemble Lasagna:  Spread ½ cup tomato mix in baking dish: Arrange a portion of noodles on top of tomato mixture; Spread ricotta over noodles; Top w/ ½ sausage & 1/3 mozzarella; Continue layering, finish with tomato mixture.
13. Cover dish with foil; bake until bubbling.  Serve.

Exercises

The number of calories burned will vary depending on an individual’s body weight and metabolism. If hand-weights are used during the exercise, additional calories are burned.

1. Standing,rise up on toes up while keeping heels on the floor.
2. Hold position 5 to 7 seconds.
3. Now, rock back on heels, pressing toes to the floor while raising heels.
4. Hold position 5 to 7 seconds.

• Raise right arm, to point at the ceiling.  Keep elbow straight.
• Hold for a couple of seconds.
• Lower right arm, while raising left arm up toward the ceiling.
• Hold for a couple of seconds.
• Continue alternating arms for 20-25 repetitions

1. Stand on right leg.  Hold onto a support, if needed.
2. Using control, swing left leg back and forth.
3. Repeat, swinging the right leg.
4. Swing each leg 15-20 times.

1. Stand with head up, back straight and feet about hip distance apart, toes pointed forward. May use ankle weight with this exercise.
2. Lift right leg out quickly.  (May hold onto a support, if needed.)
3. Slowly lower it back to start position, taking 3-5 seconds to do so.
4. Repeat 10 – 20 times.
5. Repeat action with left leg, 10 – 20 times.

1. Place hands against a wall ~ chest height.
2. Step back ~1 or 2 feet with body at 45-degree angle.
3. Lowering body toward wall until nose is almost touching wall.
4. Press body back up to start position.
5. Repeat for 10 – 15 reps.

1. Stand straight.
2. Begin with the knees lower and, as you warm up your body.
3. Start bringing the knees up.
4. Face forward and maintain your chest open and your back straight.
5. Keep your breathing pattern steady and slow throughout the entire exercise.

1. Stand with good posture; feet are about shoulder width apart, knees slightly bent.
2. Hold the dumbbells or cans of soup or other household item in front of thighs, palms facing thighs.
3. Keeping arms straight raise the dumbbells at arm’s length overhead.
4. Slowly return to the starting position.
5. Repeat for 8 – 10 repetitions for each arm.

1. Stand w/ back pressed against wall.
2. Slide down into a sitting position by moving feet forward & lowering buttocks.
3. If pain restricts range of motion, only lower as far as you can with control.
4. If you can, lower yourself until your thighs are parallel to the floor.
5. Hold this position ~ 10 seconds, longer if possible.
6. Over time, increase the duration for wall sit for up to 60 seconds.

1. Sit straight and erect.
2. Draw shoulders back, bringing elbows back and inward.
3. Squeeze shoulder blades.
4. Hold for 6 seconds.
5. Repeat 4-6 times.

1. Use support, if needed.
2. Looking straight ahead, stand on left leg. Maintain good posture.
3. Maintain this position for 3-5 seconds. Hold longer to increase difficulty.
4. Repeat with right leg.
5. Repeat process several times.