How to Lose 11 Pounds in One Week

The National Institutes of Health reports that 1 lb. is equivalent to 3,500 calories. In order to lose a pound a week, you need to burn and/or take in 500 fewer calories a day. Losing more than 2 lbs. a week can be unhealthy because you may just be shedding water weight and lean muscle mass. To lose 11 lbs. in one week, you would need to create a daily calorie deficit of 5,500 calories, an amount that an Olympic athlete may be able to burn during training. Consider trying a more aggressive weight-loss method only if your weight is dangerously high.

Tips For YOu

1. Go on a very low calorie diet, or VLCD. A VLCD is a physician-supervised diet. Your doctor will prescribe a commercially prepared meal that contains your recommended daily allowance of vitamins and nutrients. People on VLCD's consume about 800 calories a day or less. VLCD's are designed for people with a body mass index greater than 30 and who have a weight-induced medical condition.
2. Talk to your doctor about whether weight loss surgery is for you. Weight loss surgery is for men who are at least 100 lbs. overweight and women who are at least 80 lbs. overweight. You can also qualify for weight loss surgery if you have a chronic illness associated with obesity, such as diabetes, sleep apnea or heart disease. Depending on the type of surgery you choose, you can lose from 40 to 70 percent of excess body weight in the first 18 months after surgery.
3. Exercise at least 8 hours a day, or more. If you weigh 240 lbs, you will need to do an hour of high impact aerobic activity to burn 763 calories, an hour of backpacking to burn 763 calories and an hour of touch football to burn 872 calories. After three hours, you will not have burned half the calories you need to lose 11 lbs. a week. Rollerblade for one hour to burn 1,363 calories, jog 5 mph for 60 minutes to burn 872 calories, ice skate for an hour to burn 763 calories and jump rope for one hour to burn 1,090 calories. Repeat for six days.