Are you trying to learn how to lose 2 pounds a week? Losing weight can be a trial. However, you can do it much more easily with only a few small changes.
Fortunately, there are many different aspects of your life you can alter to lose 2 pounds a week. In my opinion, the best way to lose weight long-term is to attempt to lose only 2 or 3 pounds per week. If your goal is only 1 pound per week, that is probably not a difficult enough task.
If you try to lose 5-10 pounds per week or 20 pounds in 2 weeks, you probably will not be able to lose as much weight as you want, and you might become frustrated.
Whether your goal is to build an aesthetic body, improve your general health, or simply begin a fitness program, there are many changes you can make to your lifestyle that will help you lose weight fast and effectively.
Keep reading below to learn how to lose 2 pounds in a week the easy way!
How to Lose 2 Pounds in a Week
If you don’t know much about how to lose weight, the first thing you need to understand is that 1 pound of fat contains 3,500 units of energy (calories), so you must have a caloric deficit of 3,500 over the course of a day, week, month or however long you are trying to lose weight, to lose one single pound.
There are many ways to get a 3,500 calorie deficit, including controlling your diet and exercising.
If you want to lose 2 pounds in a week, that means for the week you need to burn 7,000 calories more than you consume (2 Pounds = 7,000 calories). Per day, you need a 1,000 calorie deficit.
For most people, a 500 calorie per day deficit is very easy to accomplish. If you want to burn 1,000 more calories per day than you consume so that you can lose 2 pounds per week, you are going to need to focus a bit!
Check out these fitness tips which will make your plan for losing 2 pounds in a week seem simpler than ever!
Work Out During the Commercials
Instead of sitting on the couch when there are commercials on, get up, and get active. Any activity that gets your heart pumping is a good option. Try doing jumping jacks, jogging in place, doing squats, or any other activity that gets your body moving.
If you watch TV for two hours a day, you can burn nearly 300 extra calories each day simply by taking this one simple step!
This can help you lose almost 30 pounds over the course of a year, making it a highly effective way to lose weight.
Personally, my favorite exercises to do during commercial breaks are forearm planks and glute bridges. In my opinion, these are the most effective exercises to do when you only have a small amount of time. The additional calories you burn during commercials go along way towards helping you lose 2 pounds in a week!
Split Your Workouts
if you don’t have time to do a full 30 to 40-minute workout each day, try splitting it into multiple workouts.
Five minutes here and ten minutes there can add up to a lot of time spent working out throughout the day. Studies have shown that multiple short periods of working out provide the same benefit as a single longer workout session in terms of the number of calories that are burned.
Although going to the gym and doing a full workout which includes a warm-up and cool-down is the best option, you should not give up on exercising if you don’t have time for the gym. Instead, get creative and find a few minutes throughout different times of the day to workout!
Skip the Elevator
Try to climb a few extra flights of stairs every day. Just a couple of additional minutes of climbing stairs each day can be enough to keep you from gaining weight throughout the year. Regularly climbing the stairs can also help increase your overall health.
A study done by Harvard found that men who climbed 70 or more flights of stairs a week were almost 20% less likely to die than those who didn’t.
You don’t have to add that many flights all at once. Instead, build your tolerance slowly by adding a few flights of stairs each week.
Count Your Steps
Invest in a good pedometer and take it with you everywhere that you go. The simple act of wearing a pedometer can help you get motivated to take more steps during a typical day.
Studies have found that people who use fitness watches with pedometers take more than 2,000 more steps each day than people who don’t use pedometers. That could be enough to help you lose approximately ten pounds over a year!
If you don’t own a pedometer or fitness watch, check out my HELO watch review to learn about one of the best options!
Personally, I own and use the Apple Watch, but there are other less expensive options which are more fitness-orientated.
If you enjoy walking, there are many ways to add additional steps to your days, which can help you burn a lot of calories. For example, my wife and I play PokemonGo when we want to get some more steps in during the day!
There are many foods that you can eat that will help keep you fuller for longer. Looking at your diet and ensuring you’re eating plenty of slow release foods with fiber can be a good idea.
Along with choosing weight loss foods, you can also try some weight loss supplements. One example is that many people are taking garcinia cambogia with apple cider vinegar to make weight loss easier.
However, this is a more substantial weight loss approach.
Additionally, eating lean proteins are also a big help for weight loss.
Go by Foot for Shorter Trips
If you have errands to run that are located less than one mile from your home, consider walking rather than driving. Although driving is faster, it is a lot worse for your health. Studies have linked driving with an increased rate of obesity.
When you walk, be sure to keep your pace as brisk as possible to burn the maximum number of calories.
You can even apply this concept to errands that are a little bit further from home. All that you have to do is park within about a mile of the activities that you have to do.
Then, it is merely a matter of walking from your car instead. This simple change can help you drop about 15 pounds in a year!
Bonus – How to Improve Your Diet to Lose 2 Pounds a Week
How to Choose the Right Diet
Who doesn’t like looking great, especially since the warm season is already here? Well, if you haven’t started working on your body shape just yet, you’d better start now.
The truth is that there is never too late to want to look better and adopt a healthier lifestyle. But, when it comes to dieting and weight loss, things can be rather tricky. Be it hardcore dieting or sweaty weight loss exercise, our end goal remains to increase the muscle mass while subsequently cutting down on the fat portion.
So, the biggest question which dietitians face of all time is devising a diet which can help people in need with the weight loss regimen. Having a proper plan in place makes sure that you develop good habits which can take the shape of timely eating and maintaining the calorie requirement of our body.
Why is it so?
Just try looking for a diet online, and you will understand what we are talking about. There are so many diets out there, some more effective than others, making people very confused and even scared when it comes to adopting a weight loss plan. Many people want to learn how to lose weight without exercising, but it isn’t an easy task.
Because we know just how difficult this process can be, we selected the best diet plans available at the moment, so we can offer a helping hand in making the best choice.
The Basic Rules of Dieting
While it is up to you to find a diet that works best in your case, like having foods you enjoy eating and get the number of calories needed on a daily basis, some basic rules should apply to any diet plan.
First of all, let go of sweets, sodas, and everything that contains sugar. This way you will cut a significant amount of calories from your daily diet. And don’t worry as they are healthy alternatives to sweets and sugar.
Also, forget about fast-food, junk food, and fatty foods, like fried foods, and turn to healthier fats, such as avocado, olive oil, fish oil, and others. Reduce the size of your portions, have regular meals throughout the day and healthy snacks in between, and drink plenty of water.
Making sure to eat regularly and drinking plenty of water will reduce the sensation of hunger. Along with this, eating healthy foods that will provide a generous amount of fibers will also make you feel fuller faster and will reduce the desire to eat.
Pay more attention to the labels of the foods you are buying and check out the calorie amount contained by each, and you will realize just how many calories you used to eat.
Diets & Caloric Requirements
The secret behind effective weight loss is to eat fewer calories than you can burn throughout the day.
So, great diets are those that allow you to eat a diverse range of foods, as long as you don’t exceed your daily calorie allowance. How will you know how many calories you need?
Well, it depends very much on your weight loss goal and daily activity level. If you don’t do too much physical effort throughout the day, then you will need to eat a low amount of calories to lose weight or maintain the desired weight.
Still, if you plan to have a beautiful body, a good workout routine should be part of every weight loss plan, regardless of its type. So, if you decide to start exercising and stick to your training program, then your calorie intake will increase because you need to eat if you want to resist physical effort.
These diets are all about making smart food choices, avoiding those with large calorie intake and low nutritional value and opting for those that are healthier, with higher nutritional value, and lower calorie amount.
You see, when you can eat only a certain amount of calories, you won’t want to waste it all on foods that won’t give you the nutrition you need.
Whatever diet you choose, if you are treating your body with respect, making sure that it gets proper nutrition and plenty of water, and exercise accordingly, then you will lose weight safely and healthily.
Also, it will be easier for you to maintain the desired weight, as healthy diets span over longer periods of time, sufficient for you to get used to the new lifestyle.
Yardsticks for a Proper Plan to Lose Weight
- Your diet needs to be fairly uniform.
- Your diet should involve enough food variance so that you don’t fall short of any micronutrients. Our body requires a little bit of everything whether it is sugar or fat.
- Before starting with the intake of supplements make sure to consult a dietitian regarding its side effects and applicability as per your health parameters.
- Purposefully skips meals won’t do you much good as it will make you much hungrier later on causing you to overeat.
- While on diet, refrain from ready to eat or processed foods.
- Eat until your belly is 80% full. If that requires to leave your meal unfinished then be it.
Choosing a Diet Right for Your Own Body
When beginning a journey toward lower body weight and better body shape, the biggest challenge is to reprogram your body. You see, this process is so challenging because your body got accustomed to the foods you used to eat and eating habits.
But once the diet plan kicks it, all of these change and your body has to deal with a wide range of changes. Suddenly, there is no sugar available, no fatty foods, no snacks, portions are smaller, and other drastic diet changes.
This is why you need to be determined because once you get past this period, your body will head toward the desired goal fast. But, what if you could use the body’s own processes to lose weight effectively?
Recent diets are based on scientific results that show the body’s adaptation responses to changes. Thus, if you cut back on carbohydrates, which are the main fuel for your organism’s energy, then your body will have to find an alternative to generate the required amount of energy.
This is when ketosis will kick in, meaning that your body will start generating ketones to provide sufficient energy to your body throughout the day.
What’s the result?
Similar to if you used an expensive weight loss method such as cryolipolysis, you will start burning fat at a very effective rate.
If you are interested in the ketogenic diet, then you must know that there are some things you need to have in mind.
There are some rules you need to respect to make your body get into ketosis, and you will need to monitor the levels of the ketones in your body constantly, to make sure that everything is in order.
You will also have to pay attention to what you will eat, as it is important what foods you consume because you need to keep carbs very low. You will need to eat the correct healthy fats for a keto diet and much more keto friendly foods.
Also, there are the keto supplements you can use to stimulate the process and make sure you get the most of it. But, just like in the case of any other plan, you will need to monitor your evolution and check out the way you feel along the way.
How to Create Your Own Weight Loss Meal Plan
First, you need to prepare a measurement of the optimum amount of body fat you shall require for proper functioning. As a rule of thumb, you need to multiply the weight of your body by 10-13 calories.
The next step is to decide upon the optimal meal frequency, but make sure that the same is realistic. You need to decide upon what sounds reasonable and can be fulfilled by you. If you can eat square meals thrice a day, then make sure that you do not commit to eight meals. Rather than blindly following any meal-timing plans or strategic food combination it is better to follow your personal temperament.
Following that, you should plan your meals well in advance.
Build up on the discipline required to bind all of it together. Starting with a diet is easy but sticking to the same is where the actual trick portion lies.
Your main motive should be to consume fewer calories than what is required by your body for fostering the weight loss process. The calorie content of certain foods is greater than that of others.
Then there exist certain foods containing “empty calories” which hike up your overall calorie intake without adding any nutritional value to your diet.
When we consume greater calorie than our body’s requirement, the excess gets converted into fat and each pound of fat consists of about 3500 calories. Thus, your weekly calorie intake needs to be less by 3500 points if you wish to lose one pound of fat within seven days.
By diminishing your daily calorie intake by 500, you can reach this goal.
Removal of regular soda from the meal plan can reduce the calorie count by 350. You can also make use of your non-dominant hand while eating as that is bound to slow you down.
Gobbling down a fruit salad when your friend is busy feasting on chicken wings is not an easy sight. But if you ever feel low, think about the finishing line which is awaiting on the other side of the hurdles.
As you can see, creating a plan for weight loss is essentially a simple process. Once you have your foundation, you can begin adding additional help.
For example, you can try:
Once you have created a proper meal plan for weight loss, feel free to use additional help such as the tips I listed above. Together, you will lose weight quicker than you ever thought possible!
If you would like to build an aesthetic body, you need to have your diet in check. If you are eating the correct foods you’re for the body; it will be much easier to burn fat or build muscle (whichever you prefer).
Even if you choose something such as a diet with apple cider vinegar and garcinia to promote extra weight loss, you still need to choose the proper foods for your overall health.
Without a proper diet, it is nearly impossible to achieve your fitness goals.
Use these tips, and I am confident you will appreciate the results!
Concluding Thoughts – How to Lose 2 Pounds a Week
If you want to lose 2 pounds in a week, you simply have to do figure out how to burn an additional 7,000 calories compared to how much you eat.
For some people, losing 2 pounds in a week is easy because you can go to the gym 3-4 times and do exhausting workouts that burn extra calories. However, if you are not a person who can get to the gym each day, the best way to lose an additional 2 pounds per week is to utilize the tips I listed above!
Losing 2 pounds in a week is not as difficult as you might have assumed, you just need to focus and understand the math!