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

how to lose 2 pounds a week
Hello! This website participates in affiliate programs (Amazon affiliate program, etc) and contains affiliate links to fund its existence. Also, I am not a doctor and I do not provide medical advice. I am a professional basketball player, I have a Master's Degree in Nutrition Education, and I'm a Certified Personal Trainer. Please read my Medical Disclaimer and Review Disclaimer for more information.

Want to learn how to lose 2 pounds a week? I believe the simple, effective tips in this article will make burning 7,000 calories per week easier for you so that you can lose 2 pounds per week without feeling worn out and frustrated!

I will explain everything in depth below, but “burning 7,000 calories per week” is the goal I am setting up for you to lose 2 pounds per week because losing 2 pounds in a week requires a calorie deficit of 7,000 calories.

You might think that this means methodically churning away on a treadmill or starving yourself, but in this article, you will learn that there are many aspects of your life that 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 1 to 2 pounds per week.

If you try to lose something like 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. Additionally, you can get stuck in a pattern of weight cycling or develop metabolic adaptations to weight loss which will make it harder to maintain your weight loss!

Keep reading below to learn how to lose 2 pounds in a week the safest and most effective way!

How Many Calories to Burn to Lose 2 Pounds a Week?

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.

One pound of fat contains approximately 3,500 units of energy (calories), so you must have a caloric deficit of 3,500 over a day, week, month, or however long you are trying to lose weight to lose one pound.

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). So per day, you need a 1,000 calorie deficit.

You can do it!

Is it Healthy to Lose 2 Pounds a Week?

Before I get into my tips on how to lose 2 pounds per week, I wanted to clarify 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 attempt to lose more than two pounds per week, there is a chance that you will experience significant metabolic adaptation to weight loss, which will make maintaining your weight loss very difficult.

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 weight loss guides 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!

Additionally, you should understand a few of the basics of energy balance if you want to lose 2 pounds a week.

There are three main aspects of energy balance regarding weight loss or weight gain:

  • Basal Metabolic Rate
  • Physical Activity
  • Thermic Effect of Food

Basal metabolic rate accounts for 50-65% of energy expenditure per day, and the thermic effect of food accounts for approximately 10% of energy expenditure per day. Total body mass is the largest contributor to basal metabolic rate, which is why muscle mass is important for having a “fast metabolism” and why it becomes progressively more difficult to lose weight over time.

The contribution of the thermic effect of food to total energy expenditure is generally stable, around 10% for all individuals, although certain foods have higher thermic effects, and predominately eating these foods could impact total energy balance. For example, foods high in protein and fiber have higher thermic effects, so eating foods high in protein or fiber can increase your energy expenditure slightly compared to foods high in simple carbohydrates or fat.

Lastly, the amount and type of physical activity you do determines how many additional calories you burn on top of these two factors. Along with targeted exercise times, non-exercise activity thermogenesis (NEAT) can make up a significant number of calories per day. For example, activities such as walking to work or the grocery store, taking the stairs, or doing a house cleaning workout can expend additional calories per day.

Knowing this information, we can begin to make our plan to lose 2 pounds per week!

Here are the best tips that will make your plan to lose 2 pounds in a week seem simpler than ever!

The Diet Plan to Burn 7000 Calories a Week More Than You Consume

If you are trying to lose 2 pounds per week, you likely need to improve your diet in a few ways. Exercise can burn calories and help you achieve a calorie deficit, but it is very difficult to burn more calories through exercise than you are eating if you have a poor diet.

Although many diet plans can help you lose 2 pounds a week, it is more important that you develop a basic understanding of what foods you should be eating and how much you should eat per day than follow a rigorous diet plan.

Here are a few of my favorite diet plan rules to help you lose 2 pounds per week!

Count Your Calories for the First Few Days

As I said before, the main aspect of effective weight loss is to eat fewer calories than you burn throughout the day.

The best way to make sure you do not exceed your daily calorie limit for weight loss is by counting calories.

If you are a person who enjoys the rigors of calorie counting, you can feel free to count your calories for your entire weight loss journey! But, if not, I suggest counting your calories for the first three to four days so that you can develop an understanding of how much you are eating and how many calories are in the foods you consistently consume.

First, you need to determine your basal metabolic rate and how many calories you burn through exercise per day. There are many free apps and calculators on the web which can help you with this.

Next, download a food diary like MyFitnessPal and log in all your food and drink consumption.

Now, determine how many calories you should consume to have a 1,000 calorie deficit per day between how much you eat and how many calories you burn. Most people can have a 500-700 calorie deficit per day and still lose 2 pounds per week because the body will drop excess water held in glycogen stores, but we won’t get into that too much.

Consuming 2000 calories per day will be perfect for losing 2 pounds per week for many average-sized people.

If you decide to start exercising more, your calorie intake will increase because you will need additional nutrients to recover from exercising.

how can you lose 2 pounds per week

Now that you have a plan and a caloric goal, you can start with determining which foods and drinks you should consume!

Consume Satiating Foods

Satiation is the feeling of fullness and satisfaction that occurs during a meal, which subsequently promotes satiety, which is the feeling of fullness and satisfaction after a meal ends. Satiety and satiation are two of the most critical concepts for energy balance and weight management for many people because often, people intake too many calories simply because they are not satiated.

Satiation can be increased by consuming foods with a lower energy density, such as high-fiber foods and high-protein foods.

Additionally, satiation can be impacted by stress, so eating during times of high stress can cause unusually high or low amounts of energy intake. There are also other proposed methods of increasing satiation to promote energy balance and reduce overall energy intake, such as eating whole, low energy density snacks between meals (Njike et al., 2016).

At a basic level, our diet for losing 2 pounds a week should consist of high fiber, high protein foods that provide maximal amounts of energy and nutrients while providing a lower amount of total calories.

As an additional note about high fiber foods, according to a study published by Nutrition Reviews, changes in energy intake and body weight occur both when the fiber is from naturally high-fiber foods or a fiber supplement. The average dietary fiber intake in the United States is currently only 15 grams per day, while recommendations for fiber consumption exceed 25 grams per day.

I suggest you aim for 50 to 75 grams of fiber consumption per day! Eating foods high in fiber will increase your satiety and nutrient intake. Along with fiber-rich foods, you can also consume a healthy fiber supplement. Fiber supplements, also known as prebiotic supplements, can help with weight loss by increasing your satiety and stimulating a healthy gut microbiome.

A fiber supplement I love is Hyperbiotics Organic Prebiotic Powder:

Hyperbiotics Organic Prebiotic Powder - Supports Healthy Digestion and Growth of Beneficial Bacteria (with Jerusalem Artichoke and Acacia Fiber) - 375 Grams (54 servings) Prebiotic Fiber Supplement
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The opposite of satiating foods is high-added sugar foods and fast food.

lose 2 pounds a week diet plan

If you want to lose 2 pounds per week, you need to reduce your consumption of sweets, soda, and everything that contains added sugar.

According to a study published in The American Journal of Clinical Nutrition, data supports recommendations to limit liquid calorie intake among adults and reduce sugar-sweetened beverage (SSBs) consumption to promote weight loss or avoid excess weight gain.

Furthermore, according to a study published in the Journal of the American Medical Association, the higher consumption of sugar-sweetened beverages is associated with a greater amount of weight gain and an increased risk for the development of type 2 diabetes, likely by providing excessive calories and large amounts of rapidly absorbable sugars.

Likewise, fast food is great in taste, but it provides little to no nutritional value and it contains elevated levels of sugar, salt, and fat.

According to a study published by Obesity Reviews, although more research needs to be conducted specifically regarding 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 dietary selections.

As stated by a study published in the Journal of the Academy of Nutrition and Dietics, here are a few common food and drinks you should avoid when trying to lose weight:High-fat milk

  • Grain-based desserts
  • Pizza
  • Sugar-sweetened beverages
  • Dairy desserts
  • French fries

If you have trouble controlling your junk food intake, you can work with a Registered Dietitian or Certified Nutrition Specialist to determine why you eat the way you do and how you can fix your eating habits.

Cook Your Food and Meal Prep

Since I have been living in various parts of the world for the last eight years, I have seen a variety of communities and the effects of varying lifestyle habits on weight management. One of the most apparent drivers of obesity is a reliance on fast and convenient food choices compared to home-cooked meals eaten in a slow and controlled setting.

Due to the average American lifestyle, a hard-working and fast-paced lifestyle, many people do not have time to sit at home or even sit anywhere to eat meals.

American culture is obsessed with upward movement concerning jobs and social status, and health is often pushed to the back.

From what I have seen, this promotes excessive eating simply due to a disconnect between food and energy intake and energy balance. Eating home-cooked meals is associated with weight loss and healthier food choices, but some people still don’t have the time for that each day, even if they know it is good for them (Wolfson & Bleich, 2014).

One behavior that could positively affect someone managing their weight and help them lose two pounds in a week is by helping them learn how to sit down and “focus” on their eating time.

This could begin with something small such as cooking one meal at home per week, and extending to having multiple meals per week with an allotted “mealtime” at a slow and controlled pace, whether they are home-cooked meals or simply meals that have been consciously considered.

Cooking at home has other advantages as well. When you cook at home, you will know exactly what goes into your meals, and you will have more control over the portion size. A great example of the difference between eating at home or in a restaurant is dressings and sauces.

If you’re at home, you can use lighter sauces or dressings with fewer calories.

At a restaurant, you won’t be sure how many calories are in your food.

Meal prep is a lifesaver if you are truly a busy bee.

Additionally, there is the option of buying from a meal delivery service. 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.

If you have listed free time, there are a variety of great kitchen hacks that can help you make time for preparing home-cooked meals.

Control Your Alcohol Intake

Alcohol contains large amounts of calories, little to no nutritional value, and contributes to a slower metabolism.

According to a study published by The American Journal of Clinical Nutrition, heavy alcohol intake contributes directly to weight gain and obesity, regardless of the type of alcohol consumed.

Drinking alcohol is usually done when you are eating, and let’s accept it, many people don’t make the best decisions when they drink. Alcohol is often served at locations that provide processed food, fried food, and sugar. Also, the hangover that occurs will limit your physical activity the next day.

However, if you can control yourself and drink only a glass of red wine before bed or one drink a couple of times per week, alcohol intake will not destroy your chances of losing 2 pounds per week.

Try Intermittent Fasting

Intermittent fasting is a dietary approach that involves “fasting” for 16-20 hours per day and “feeding” for only 4-8 hours per day. Intermittent fasting for weight loss is effective because it restricts the amount of time you can consume food and calorie-containing drinks per day, but it does not necessarily for you to change what or how much you will eat per day.

By restricting your feeding time each day, you will naturally reduce your total food consumption and stimulate cellular processes like autophagy, which promote a faster metabolism and better overall health.

While fasting, you can still consume water, black coffee, green tea, or apple cider vinegar. However, other drinks are restricted.

Intermittent fasting works well for many other people and me, and it could be a useful addition to your plan for losing 2 pounds per week.

How to Exercise to Lose 2 Pounds a Week

As I mentioned before, the final component of energy balance is physical activity. Therefore, the more physically active you are, the easier it will be to lose two pounds per week.

Here are a few ways you can become more physically active or make the most out of your workout time:

Walk More

Walking is one of the best cardio workouts for weight loss, and it can be enough exercise on its own to help you lose 2 pounds per week. Additionally, there are a lot of ways to walk more each day.

First, I suggest you start each day with a fasted morning walk.

Also, if you have errands to run less than one mile from your home, consider walking rather than driving. If you estimate the driving time between where you are and your destination to be less than 5 minutes, you can probably walk instead!

Although driving is faster, it is not as beneficial 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 worse health outcomes, and the over-reliance on private motor vehicles for transportation is a potential contributor to the obesity epidemic.

You can even apply this concept to errands that are further from home. Instead of parking as close to stores or your office as possible, consider parking further to get more steps in. 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!

Additionally, you can try to climb a few extra flights of stairs every day on your quest to lose 2 pounds a week. 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 you get healthy and stay healthy!

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.

Lastly, if you are going to begin walking more, you should invest in a good pedometer and take it with you everywhere you go when trying to lose 2 pounds a week. 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 one study, results suggest that using 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 options!

I own and use the Apple Watch, but other less expensive options are more fitness-orientated.

Do HIIT

If you want to lose 2 pounds per week, I highly suggest you try Tabata Interval Workouts or other high-intensity Interval Training (HIIT) forms.

Although steady-state low-to-moderate intensity aerobic exercise may oxidize more fat during exercise, it does not mean that it is the best choice if you want to lose 2 pounds per week.

It is important to consider your current physical conditioning and ability to complete high-intensity forms of exercise. However, if you are fit enough, research has indicated that high-intensity intermittent exercise (HIIE) is more effective at reducing total-body fat, and specifically abdominal fat, than other forms of exercise (Boutcher, 2011).

High-intensity intermittent exercise can be done with many different exercises, and it is also a significantly more time-efficient way to produce positive body composition changes (Maillard et al., 2017). In addition, properly constructed high-intensity interval exercise programs have been well tolerated by a wide variety of individuals with differing fitness levels (Roy et al., 2018).

Personally, the Tabata interval protocol is my favorite interval training option because it is effective and efficient.

According to a study published in the ACSM’s Health & Fitness Journal, Tabata intervals and short HIIT workouts can be used to increase aerobic and anaerobic fitness, promote fat loss, and even improve blood pressure, insulin sensitivity, and glucose regulation in a relatively short time

HIIT saves you time and helps you burn more calories than other forms of exercise.

The main forms of exercise I do are HIIT and walking. So, if you are trying to lose 2 pounds per week, this is a perfect combination!

Additionally, you can drink green tea before your workout to boost your metabolism and lose more weight. According to a study published in The Journal of Nutrition, findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides (TG), which will make it easier for you to lose 2 pounds each week!

Doing HIIT is even better for weight loss than doing cryolipolysis at home, which was invented to help you lose weight without any effort!

Work Out During 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 if you want to lose 2 pounds a week. Try jumping jacks, jogging in place, 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 simply by taking this one simple step!

Personally, my favorite exercises to do during commercial breaks are forearm planks and glute bridges. These are the most effective exercises to do when you only have a small amount of time, and the additional calories you burn during commercials will 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 your options 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 taking up much space!

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

23Pcs Resistance Bands Set Workout Bands, 5 Stackable Exercise Bands with Handles, 5 Resistance Loop Bands, Jump Rope, Figure 8 Resistance Band, Headband, Cooling Towel
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The Best Supplements for Losing Two Pounds Per Week

is it healthy to lose more than 2 pounds a week

As a final measure in your healthy, complete plan for losing 2 pounds each week, you can add a few helpful dietary supplements to your life.

I prefer natural fat burning supplements that can improve your health and help you burn a few additional calories per day.

Although you shouldn’t rely on weight loss supplements without making other lifestyle choices, adding in natural fat-burning supplements can help you lose weight more effectively.

A few of my favorite weight loss supplements include:

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

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Concluding Thoughts – How to Lose 2 Pounds a Week

If you want to lose 2 pounds in a week, you have to figure out how to burn an additional 7,000 calories compared to how much you eat.

As you can see, losing 2 pounds in a week is not as difficult as you might have assumed! If you follow the tips I have listed above, I am confident you will burn more calories and lose 2 pounds per week without having to stress too much!

Read Next: Home Remedies for Weight Loss

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Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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