Is It Possible To Lose A Pound Of Fat Per Day?

Oct 1st, 2013

Category: Most Popular

Is It Possible To Lose A Pound Of Fat Per Day?


Can you lose a pound of fat per day?  Yes. It’s possible… But it’s…

•    Not for everyone (depends on your starting point)
•    Not for long (rate of fat loss will slow with time)
•    Even harder for women (unfair, but true)

You’ll usually hear that the maximum rate of fat loss that can realistically be achieved is around 2.5 to 3.5 lbs of fat per week. Even that will be a stretch for petite women or anyone who is short or small-framed.

The truth is, people with average body fat levels cannot lose fat that rapidly because they do not have a high enough metabolic rate or high enough daily energy expenditure. In other words, they simply cannot burn that much fat without hours and hours of exercise.

So realistically, extremely fast fat loss on par with a pound of fat per day is not possible for anyone but overweight and obese people.

Programs that make rapid fat loss claims usually have some new hook based on manipulating hormones, a “magic pill or potion” or some super-duper workout program…However:

Manipulation of hormones can only take you so far. Your body’s endocrine systems are very tightly regulated.

Most supplements are a complete waste of money.

Training can only take you so far too because there are only so many hours in the day and fat loss is a math equation involving calories in versus calories out. So even with intense exercise for hours every day, the math still doesn’t work for anyone but very overweight or obese people.

Is it even possible for an obese person lose 30 pounds of fat in 30 days?

You need a 3500 calorie per day deficit to achieve a pound of fat loss in a day. Outside of a “Biggest Loser” obese person type of situation – it’s just not practical.

In theory it’s possible, although it wouldn’t be easy. Some very overweight people might not even be able to do the amount of exercise to achieve the necessary daily calorie expenditure, so even if they can biologically lose the fat, they may not be able to pull off the amount of activity required.

Just remember, the more fat you have, the faster you can lose it; the leaner you are, the slower you must lose it in order to preserve muscle. Therefore, the claim that anyone and everyone can safely lose fat rapidly at a rate of a pound a day, regardless of their starting body fat, isn’t true.

So to sum up, if you’re very overweight, faster fat loss is possible. Basically, fat loss depends on a caloric deficit and big people can more easily create a large deficit than small people.

Okay there you have it. A pound a day while possible, may not be realistic for most of us, and even if it is, may not be the healthiest way to go.

However, when you’re up against a deadline and you MUST get maximum fat loss – like when you have a photo shoot, contest, filming, or some personal reason like a vacation or wedding  and time is running out…

Here’s Tom’s [and my] advice if you must lose fat quickly:

1-2 pounds per week of fat loss is typical and possible for an active person with an average or larger frame.  And for those with a fairly sizable fat reserve it’s possible to realistically lose 2.5 to even 3.5 lbs per week.

Here’s what it will take:

Eating more proteins, fibrous veggies, and fewer processed carbs- and getting more active. Now this doesn’t mean you have to go hungry or take up marathon running. As a matter of fact, with the right information, it’s possible to eat more than you do now- and perhaps even exercise less.

Here’s how it works:

Let’s say you’re currently eating “health” foods for breakfast. [Whole wheat toast, multi grain Cherrios, Special K Granola, yogurt, orange juice, etc.] What the food manufactures aren’t telling you is that these “health” foods are quickly converted into sugar by your body…

And sugar that isn’t burned off by activity is stored as fat. 

So instead of trying to eat less carbs- eat more protein. When I want to lose some fat, here’s what I do, starting with breakfast:

I’ll have a three or four egg omelet, mix in a bunch of chopped veggies, cheeses, and salsa. If I have time, I might add in some bacon or sausage. 

Then I do something similar for all my meals.

For example lunch is a big cob or grilled chicken salad and dinner is a big steak with a big side of steamed veggies. [For snacks I’ll have assorted fruits, nuts, or seeds.]

What food processors don’t tell you is that it’s virtually impossible to gain weight with protein and fibrous veggies. The protein is thermogenic, it takes more energy to break down and use than it contains- and the veggies fill you up without a lot of calories.

Eating this way puts your body into a state of “automatic fat loss” meaning your body is burning fat without any “special” effort from you because it’s not getting sufficient sugar for fuel. 

[Which is the reason you don’t have to do a lot of additional exercise. You can if you want to, the result being you’ll burn fat even faster. If you want to learn more about Tom’s Burn The Fat Program, click here.


I always tell my clients to start out with an activity they enjoy- that’s not a gigantic discipline test- because it’s better to go for a walk for a month, than it is to go running for a week and give up.

See how this works?

You’re not trying to deprive yourself or go off to boot camp. You’re not buying “health” foods that will only make you fight your own progress.

Your taking timeless principles that never fail and adapting them to fit you [meaning you’re eating the natural foods you enjoy and are getting active in ways you can easily live with].

Okay, as always, I hope this helps and at least gets you thinking about how it’s CRITICAL to start out with honest and accurate information, so you don’t end up going down the wrong path and giving up in frustration.

To your health and success, and may God bless,


P.S. Tom has a fascinating story about how he went from being known as “Bob’s Big Boy” to a fitness champion that you can watch here.

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