How To Lose 12 Pounds in 12 Weeks

Losing a pound per week is the most recommended weight loss goal. Not only is it considered healthy, but it is also very achievable. The key to weight loss (and weight gain) is keeping a steady calorie intake and calorie burning. Remember a very simple formula: 3,500 calories = 1 pound. For every 3,500 calories burned, you will lose a pound, in the same way that for every 3,500 calories you take in, you will gain 1 pound.

There are numerous websites that offer a free calorie calculator. Check out how much your body needs in order to maintain your current weight. Let us assume that your body needs 1,800 calories to maintain your weight. In order to lose 1 pound per week without increasing your physical activities, you need to cut down at least 500 calories per day in order to accumulate the 3,500 calories.

To begin with your 12-week diet plan, here are a few tips to keep you going:

Keep a journal

Weigh yourself first thing in the morning and jot down your current weight. Remember this day as this should be the last time you’d weigh this much as soon as you start a healthier lifestyle. Start logging all your food intake and activities in your journal. This will help you review the food that you should have not eaten.

Start your day with a healthy and balanced breakfast

As much as cutting your calorie intake is vital to an achievable weight loss, skipping breakfast is absolutely a no-no. Clinical studies show that skipping breakfast will only make you feel hungrier throughout the day. Grab a healthy bowl of fruits or cereal.

Eat more often

Yes, you read that right. Eating more frequent small meals rather than eating thrice a day will help you feel more filled and less hungry. Snack on healthy foods such as nuts (great anti-oxidants), fruits such as apples, grapes and watermelons will help you fell full.

Drink water, water and water

Say good-bye to sodas and juices, as these will only give you unnecessary sugar and calories. If you’re one of those people who enjoy a can of soda per meal, then you are likely wasting 150 calories for a can of unhealthy drink. By giving up your daily soda treat, you are also cutting down at least 1,050 calories per week.

Get a good sleep

Sleeping is good for your nerves, for your skin, and also for your weight loss goal. Lack of sleep would make you want to snack more within the day in order to keep from sleeping on your desk.


Switch everything that you take to non-fat or low fat. Continue to enjoy your morning coffee, but this time, request for a non-fat milk to be mixed in your drink and skip the whip cream. There are a lot of low calorie substitutes that are available in your local grocery – from your favorite spreads to pastas. Check them out this weekend.

Do not deprive yourself

Depriving yourself will only result to binging. After a week of hardship and sacrifice, treat yourself to a cup of non-fat ice cream to satisfy your craving for sweets.

Remember, the key to a successful weight loss is to take everything in moderation. Lose it fast and you are likely to gain it back faster. After a week of dieting, check out the weighing scale and log it in your journal. Keep a positive attitude. The next 12 weeks will be your way to a healthier lifestyle and a lighter you!

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