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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) to fund its existence. Also, I am not a doctor and I do not provide medical advice. I am a professional basketball player, Certified Personal Trainer, and Masters Student in Nutrition Education. Please read my Medical Disclaimer and Review Disclaimer for more information.

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!

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.

1 pound of fat contains approximately 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.

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.

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 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!

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, pertaining to weight loss or weight gain. They are basal metabolic rate, thermic effect of food, and physical activity.

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. Activities such as the inhaling of the lungs and exhaling of air, the creating of new red blood cells by bone marrow, the heart beating, and the kidneys filtering waste all contribute to a person’s basal metabolic rate.

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 eating these foods predominately could impact total energy balance. Protein has 20-30% energy expenditure, alcohol has 15-20% energy expenditure, carbohydrate has 5-10% energy expenditure, and fat has 0-5% energy expenditure.

Lastly, the amount and type of physical activity you do determines how many additional calories you burn on top of these two factors.

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

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 tips which will make your plan for losing 2 pounds in a week seem simpler than ever!

Use This Diet Plan to Burn 7000 Calories a Week 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.

There are 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.

Although there are certainly a couple of specific diet plans which can help you lose 2 pounds a week, I believe the better idea is to provide you with some foundational rules that will make “dieting” easy!

If you do want to follow a specific diet plan, intermittent fasting and the ketogenic are two of the best options, in my opinion.

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

Alternatively, the ketogenic diet is a beneficial low carb diet for weight loss. 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.”

However, low carb diets for weight loss have not proven to be any more effective for weight loss than other diets that control calories.

There are additional specific diet plans you can try as well, but these are the two which I think are your best options for losing 2 pounds per week.

Regardless, as I said before, the main secret behind effective weight loss is to eat fewer calories than you can burn throughout the day.

The best way to make sure you do not over exceed your daily calorie limit for weight loss is by counting calories. First, determine your basal metabolic rate and how many calories you burn through exercise per day.

There are many free apps on the web which can help you with this. Next, download a food diary like MyFitnessPal and log in all of 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 actually have a 500-700 calorie deficit per day and still lose 2 pounds per week because your body will drop excess water that was held in your glycogen stores, but we won’t get into that too much.

For most average-sized people, consuming 2000 calories per day will be perfect for losing 2 pounds per week.

If you decide to start exercising more, then 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!

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

Consume Satiating Foods

Satiation is the feeling of fullness and satisfaction that occurs during a meal with, 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, which is why 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).

So, 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 nutrition, while providing a lower amount of total calories.

As an additional note about high fiber foods, 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.”

The opposite of satiating foods are high-added sugar foods and fast food.

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Let go of sweets, soda, 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.”

Furthermore, according to a study published in the Journal of the American Medical Association,

“Higher consumption of sugar-sweetened beverages is associated with a greater magnitude of weight gain and an increased risk for development of type 2 diabetes in women, possibly by providing excessive calories and large amounts of rapidly absorbable sugars.”

Also, forget about fast food, junk food, and fatty foods, like fried foods. “Junk food” is great in taste, but it provides no nutrition at all and it contains elevated levels of sugar, salt, and fat.

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.”

Furthermore, fried foods are one of the main causes of issues with your digestive system. So, avoid them!

As stated by a study published in the Journal of the Academy of Nutrition and Dietics, these are the places you are most likely to encounter these dangerous foods ad drinks:

“The top contributors of added sugar and solid fat from each location were similar: high-fat milk, grain desserts, and pizza from schools; and sugar-sweetened beverages, dairy desserts, french fries, and pizza from fast-food restaurants.”

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 six 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.

Now, I am not only talking about eating fast food, which is clearly associated with health problems. 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 upwards movement concerning jobs and social status, and health, and especially healthy eating, is often pushed to the back.

From what I have seen, this promotes excessive eating simply due to their being 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 manage their weight and help them with losing 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 or home-cooked meals or simply meals that have been consciously considered.

In other countries throughout the world, eating at home is natural. Finding a way to add a small bit of this concept to someone’s life who is often eating “on the run” could have an extensive effect on their overall weight management.

This way, you will be able to 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 at restaurants is dressings and sauces.

If you’re at home, you can choose to use lighter sauces or dressings that have fewer calories. For example, light mayo contains fewer calories than its traditional counterpart, but it tastes almost the same.

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

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.

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.

Cut Out Dairy

Dairy milk generally contains high amounts of calories, hormones, and antibiotics, and this combination can change the chemistry of your body and increase fat mass rather than burning it.

According to a study published by the Archives of Pediatrics and Adolescent Medicine,

“Children who drank the most milk gained more weight, but the added calories appeared responsible. Contrary to our hypotheses, dietary calcium and skim and 1% milk were associated with weight gain, but dairy fat was not. Drinking large amounts of milk may provide excess energy to some children.”

Additionally, only about 30% of adults throughout the world can adequately process lactose, which is the main type of sugar found in dairy.

Look for plant-based milk made from cashews, almonds, hemp, or coconut instead.

Control Your Alcohol Intake

Alcohol contains loads of calories and contributes to a slower metabolism.

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

“Heavy alcohol intake (≥ 30 g/d) contributes directly to weight gain and obesity, irrespective 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 as well will limit your activity the next day.

However, if you can control yourself and drink only 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.

How to Exercise to Lose 2 Pounds a Week

As I mentioned before, the last component of energy balance is physical activity. 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.

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

If you have errands to run that are located 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 7 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 adverse health outcomes. 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 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!

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!

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.

Lastly, if you are going to begin walking more, you should invest in a good pedometer and take it with you everywhere that you go when trying to lose 2 pounds a week. 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 that are more fitness-orientated.


If you want to lose 2 pounds per week, 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.”

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

Personally, the main forms of exercise I do are HIIT and walking. So, if you are trying to lose 2 pounds per week, this is 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,

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

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 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 if you want to lose 2 pounds a week. 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:

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 Helping You Lose Two Pounds Per Week

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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.

Personally, I prefer natural fat burning supplements.

There are 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 a weight loss supplement which combines many of these ingredients, I suggest RSP Nutrition AminoLean:

RSP Vegan AminoLean – All-in-One Natural Pre Workout, Amino Energy, Weight Management with Vegan BCAAs, Complete Vegan Preworkout Powder, Pineapple Coconut
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  • Pre Workout Energy & Anytime Performance – Use AminoLean as a pre workout powder, morning coffee...
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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!

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 for the last seven years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer, and I am currently completing my Masters of Science in Nutrition Education at American University. 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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