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.
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!
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!