How to Lose 2 Pounds a Week – Burning 7000 Calories per Week

how to lose 2 pounds a week

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Are you trying to learn how to lose 2 pounds a week? Losing weight can be a long and difficult process, however, you can do it much more efficiently with only a few small changes.

Fortunately, there are many different aspects of your life which 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!

Is it Realistic to Lose 2 Pounds a Week?

Before I get into my tips on how to lose 2 pounds per week, I wanted to make it clear that losing 2 pounds each week is a reasonable and obtainable goal for most people. In my opinion, losing between 1 and 2 pounds per week is the healthiest weight loss goal for most people who are not significantly overweight.

If you are moderately overweight or simply want to lose a bit of extra weight, losing 2 pounds per week is a realistic goal that I am confident you can achieve!

How to Lose 2 Pounds in a Week

Unlike other guides that you will find that tell you which fat burners or diet pills you need to use to lose weight, I am here to tell you that you can lose 2 pounds a week with simple lifestyle changes!

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!

Set a Diet Plan to Burn 7000 Calories More Than You Consume

If you are trying to lose 2 pounds per week, you are likely going to need to improve your diet as well. Additional exercise and weight loss supplements can stimulate your metabolism and help you lose weight, but they cannot make up for a poor diet.

Many falsely believe that weight loss is complex and too difficult. The truth is, all a person needs to do to get fit and lose the extra flab is consume fewer calories than what the body burns regularly.

However, this is easier said than done, and it is quite unrealistic to under-eat or purchase diet pills for a longer period.

lose 2 pounds a week diet plan

Having a proper plan involves developing good habits which can help you achieve your short and long-term weight loss goals.

There are so many diets out there, some are more effective than others, which makes people very confused and even scared when it comes to adopting a weight loss plan.

While it is up to you to find a diet that works best in your case, like having foods you enjoy eating and getting the number of calories needed on a daily basis, some basic rules apply to any diet plan.

Counting Calories – The Key to Losing 2 Pounds Per Week

As I said before, the main secret behind effective weight loss is to eat fewer calories than you can burn throughout the day. If you want to lose 2 pounds in a week, you need to burn 7,000 more calories than you consume. That certainly sounds like a lot, but it is only a 1,000 calorie deficit per day. You can do it!

The best way to make sure you do not over exceed the daily recommended amount of calories for your age, sex and fitness levels is by counting them. Firstly, find out how many calories experts recommend you consume to lose weight, maintain or build muscle mass.

This process is quite simple, and there are many free apps on the web which are of great help. Next, download an online food diary and log in all of your snacks and meals for the day.

If you do not have access to the internet, then a simple notebook and pen will work just as well. At the end of the day, sum up all the calories you have consumed and see where you are at.

The best diets are those that allow you to eat a diverse range of foods, as long as you don’t exceed your daily calorie allowance.

But, how will you know how many calories you need?

Well, it depends on your daily activity level. If you don’t do too much exercising throughout the day, then you will need to eat a low amount of calories to lose 2 pounds per week.

If you decide to start exercising and stick to your workout program, then your calorie intake will increase because you need to intake nutrients if you want to recover from exercising.

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.

how can you lose 2 pounds per week

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 drinking black seed oil for weight loss.

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).

Without a proper diet, it is nearly impossible to achieve your fitness goals.

Use these diet tips, and I am confident you will get in shape fast and appreciate the results!

Avoid Sugar, Sweets and Fast Food

First of all, let go of sweets, sodas, and everything that contains sugar.

According to a study published in The American Journal of Clinical Nutrition,

“These data support recommendations to limit liquid calorie intake among adults and to reduce sugar-sweetened beverages (SSBs) consumption as a means to accomplish weight loss or avoid excess weight gain.”

This way you will cut a significant amount of calories from your daily diet. Don’t worry, there are healthy alternatives to sugar and sweets!

Also, forget about fast-food, junk food, and fatty foods, like fried foods.

According to a study published by Obesity Reviews,

“While more research needs to be conducted specifically in regard to effects of fast food consumption among subpopulations such as children and adolescents, sufficient evidence exists for public health recommendations to limit fast food consumption and facilitate healthier menu selection. As the fast food industry continues to increase both domestically and abroad, the scientific findings and corresponding public health implications of the association between fast food consumption and weight are critical.”

Avoid Liquid Calories

One of the simplest ways to add extra calories is by consuming liquids which are full of sugar and processed ingredients. For example, many believe that Coke and other fizzy drinks do not count when fat-loss is in the question.

However, not only do sugar-sweetened drinks contribute to type 2 diabetes and other diseases, but they are also calorie bombs.

For instance, a serving of Coke gives you a whopping 200 calories, of which 44 grams is pure sugar. Instead, try to cut back on drinks and go for plain, purified water. If you want to spice things up, then add a lemon or lime wedge or flavor your water with veggies such as cucumbers or mint.

Cook Your Food and Meal Prep

Even though fast-food restaurants and take-outs are quick and convenient options for people who are short on time, they are expensive and fattening. Instead of buying a greasy burger and french fries, purchase the ingredients in the store and cook your food at home.

This way, you will be able to know exactly what goes into your meals and you will have more control over the portion size.

If you are truly a busy bee, then meal prep is a lifesaver. Companies such as My Fitness Kitchn provide delicious and healthy meals for individuals who want to be more mindful of what they put into their bodies.

Whether the goal is to lose weight, maintain or build muscle, meal prep is the way to go.

Smaller Plates and Taller Glasses

Frequently, we can trick ourselves by thinking we are consuming more food, whereas we are cutting our portions in half. The cleverest way to do this is by putting our meals on to smaller plates and stocking up on colorful veggies and fruits.

By visually tricking our brain, we can eat less but still feel satisfied.

Also, consider drinking wine or other beverages out of taller and slimmer glasses; this way you will drink less, but still feel good about it.

Be Mindful of Dressings and Sauces

Sometimes it is nice to go out and enjoy a fancy meal in your favorite restaurant. However, the meals which are usually served in restaurants come with different ingredients such as sauces and dressings.

For example, did you know that a seemingly innocent bowl of salad can be extremely high in calories, just because it is drowning in calorie-dense dressing?

If weight loss is your goal, then the best thing to do is to order dressings on the side. Hence, if you prefer dressing on the salad then you are in full control of how much you are putting on your meal. Also, keep a close eye on sauces and condiments such as mayo or ketchup.

A single serving of mayonnaise on your meal (which comes up to one tablespoon) can add an unnecessary 57 calories. If you truly cannot reduce the amount of sauce you are putting on your food, then consider going for the light versions.

For example, light mayo contains fewer calories than its traditional counterpart, but it tastes almost the same.

High Fiber Foods are Great

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.

According to a study published by Nutrition Reviews,

“The observed changes in energy intake and body weight occur both when the fiber is from naturally high-fiber foods and when it is from a fiber supplement. In view of the fact that mean dietary fiber intake in the United States is currently only 15 g/day (i.e., approximately half the American Heart Association recommendation of 25–30 g/day), efforts to increase dietary fiber in individuals consuming >25 g/day may help to decrease the currently high national prevalence of obesity.”

If you don’t have time to eat a high-fiber diet, you can try this fiber supplement:

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.

Although there are many specific diet plans which involve drastically different characteristics which I mentioned above, those rules are generally the basic rules of dieting for weight loss.

Follow a Strategic Diet Plan (i.e Ketogenic Diet or Intermittent Fasting) to Lose 2 Pounds per Week

When beginning a journey towards a 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.

One of the main decisions is you need to decide upon the optimal meal frequency, but make sure that it 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.

Some people might do well with intermittent fasting and eating only once per day, however, that might not work well for you.

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.

Be aware of certain foods containing “empty calories,” which hike up your overall calorie intake without adding any nutritional value to your diet.

Maintaining a healthy weight loss diet is difficult. But, what if you could use the body’s own processes to lose weight effectively?

For example, 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.

According to a study published by The American Journal of Clinical Nutrition,

“In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.”

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 help 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 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 weight loss plan, you will need to monitor your evolution and check out the way you feel along the way.

However, if you can handle it properly, the ketogenic diet is one of the best ways you can help yourself lose 2 pounds fast!

See Also: How to Create Your Own Weight Loss Meal Plan

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!

If you would like to try to do some quick exercises while relaxing at home, you can easily add more variety and simplicity to the options you have by purchasing some cheap resistance bands. Resistance bands can help you add exercises such as lateral raises, shoulder presses, and tricep extensions into your at-home workouts without much difficulty, and without taking up much space!

If you don’t have any resistance bands, I suggest these:

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.

For example, you could start your morning with a fasted state walk for 30-40-minutes. Later, you can use the Tabata Interval Protocol for a short 4-minute fat burning workout.

Additionally, I am a huge fan of doing Every Minute on the Minute (EMOM) training. One of the best forms of progressive overload is doinng EMOM training with either push-ups or bodyweight squats. You can start with 5- 10 push-ups and/or bodyweight squats “every minute on the minute” for 5-10 minutes, and gradually increase your total reps and sets.

Even if you are only going to do a short workout or a fasted walk, I suggest you drink green tea before your workout to boost your metabolism.

According to a study published in The Journal of Nutrition,

“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides (TG).”

There are many great pre-workout supplements and fat burning products that you can take on days when you are going to do a full gym-session, however, drinking even one cup of green tea before a short workout or walk can increase your metabolism and help you lose weight more efficiently.

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 more flights of stairs a week were almost 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!

According to the study,

“The results suggest that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure.”

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!

Use Supplements for Help

is it healthy to lose more than 2 pounds a week

Along with choosing the right weight loss foods, you can also try some weight loss supplements. One example is taking garcinia cambogia with apple cider vinegar to make weight loss easier.

However, this is a more substantial weight loss approach.

There are also plenty of good supplements out there as this guide to the top weight loss supplements will profess.

A few of my favorite weight loss supplements include:

If you would like to purchase weight loss supplement which combines many of these ingredients, I suggest RSP Nutrition Aminolean:

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.

According to a study published in Preventative Medicine,

“Higher levels of sedentary behavior are associated with adverse health outcomes. Over-reliance on private motor vehicles for transportation is a potential contributor to the obesity epidemic.”

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, and can easily help you lose an additional 2 pounds per week!

Give HIIT Training a Try

In most Western cultures, jogging on the street or running on a treadmill is the most common form of exercise for weight loss. However, research throughout the world has demonstrated multiple times that running is not efficient for losing weight.

So, why do people continue to run?

Unfortunately, outdated cardio myths cause too many people to believe that low and moderate intensity exercise is a viable way to lose weight. It is true that jogging or running on a treadmill is good for your heart and better than not exercising at all. However, it can have negative side-effects over the years.

For example, running is challenging for your joints and cause health issues that other forms of exercise don’t.

Low intensity and long-duration cardio such as walking or jogging burns only about five calories per minute.  Meaning- after an hour, you will only burn about 300 calories.  Although low-intensity cardio is great for maintaining your current weight and promoting cardiovascular health, it is not as viable for fat loss because it doesn’t burn enough calories to push your body into fat loss.

If you want to lose weight efficiently, I highly suggest you try Tabata Interval Workouts or other forms of High-Intensity Interval Training (HIIT).

According to a study published in the ACSM’s Health & Fitness Journal,

“Tabata and a variety of short HIIT formats are highly popular intense forms of interval training. Research shows that Tabata and short HIIT workouts can be used to increase both aerobic and anaerobic fitness, promote fat loss, and even improve blood pressure, insulin sensitivity, and glucose regulation in a relatively short time.”

Other forms of HIIT that bust traditional cardio myths and help you lose weight are:

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!

In summary, the best way to lose weight and look good all year long is by staying mindful of the calories consumed and burned. Of course, remember to not stress out too much and forgive yourself if you missed your goal of losing 2 pounds this week because with a positive attitude, you can always get back on tack next week!

Read Next: How to Lose Weight Fast for Men


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