Losing 2 pounds a week depends on your current weight and body fat percentage – If you want to lose weight in a healthy way you should it at a slow and steady.
Generally, if you have a lot of body fat to lose, one pound of weight loss a week is considered the right pace. Two pounds – that’s about 7,000 calories a week – you need to reach a total calorie reduction of about 3500 calories a week or 500 calories a day. To lose two pounds a week, multiply that number (1000 calories a day or 7000 calories a week).
Sound complicated? It’s not too hard. Making a budget for your calories is like budget money. If you budget your calories to be “shorter” by 500 to 1000 calories each day, you will lose weight.
Some diet plans promise that you can lose 10 pounds or more in less than a month, however, the basis for effective weight loss remains a healthy, calorie-controlled diet combined with physical activity. In order to lose weight over a long period of time, you need to make changes that will improve your lifestyle and health habits.
How can you lose 2 pounds a week? You need a shortage of 500 calories a day, on an average.
- Reduce the amount of calories you take in (eat less) by 500 calories a day,
- Increase your physical activity (calorie expenditure) by 500 calories a day, OR
- Do a combination of these two to add up to 500 calories.
How do you reach that goal?
Here are 6 tips on how to lose 2 pounds a week.
Emphasize both of these nutrients and reduce fats, which contain more than twice the calories of protein or carbs, to help produce a significant calorie deficits without overwhelming hunger. (Even if you have a big calorie problem, yes, there will be some hunger you will need to suppress.) Chicken breast, lean beef and pork, legumes, low Greek yogurt, vegetables, all of these foods mentioned above are your friends.
You can burn 500 calories through daily exercise that will help you ensure a two-lb weight loss. The most effective aerobics can burn up to 600 calories per hour, according to Harvard Health Publications, depending on your height and weight. Similarly, an hour of tennis can give you a 600-calorie deficit, and running at 5 mph, or 12 minutes, can burn about 700 calories in 60 minutes.
Adding positive changes to your life can also help you lose 2 lbs per week. Factors such as getting enough sleep at night, drinking eight to 10 glasses of water a day to stay hydrated, finding healthy ways to relive stress and avoiding too much intake of alcoholic drinks can increase your energy levels and mental health, it will be helpful to stay on track to achieve your body and fitness goals.
Water is beneficial in that it helps maintain high energy levels, providing lubrication between joints; regulates body temperature, and assists in digestion and absorption of nutrients, all of which are essential for improving performance
Water is very important because more than 60% of our bodyweight is made up of water, almost every process of our body needs water such as digestion, to remove toxins from the body. Lack of water known as dehydration can lead to reduced function or reduced mental function
Drink water instead of flavored beverages to save hundreds of calories during the day. Drinks such as soda, coffee, and sports drinks are full of sugar and other fattening ingredients. Some of those drinks are high in calories.
Walk 10,000 Steps a Day
Walking is also a dynamite exercise that makes all of your other exercises better; it doesn’t tax your central nervous system and it reduces stress, improves heart health, and helps keep your joints and muscles working and strong. Do you have children at home? Put them to work? Kids love to play games and love to run. Put that unlimited power to work. Take the kids to the park for a tag game.
An interval style exercise can burn 300-400 calories per hour.
Your dogs are the perfect weight loss trainer. They are always ready to help you burn calories to lose weight. To burn 250 calories, take your pooch and go for a one-hour brisk walk.
Limit fat intake
Fat intake should be kept low; Health experts recommend that about two thirds of all fatty foods should be polyunsaturated fats. Complete fats such as butter and trans-fat; These are found in margarine, cookies, snack-foods and other foods made or fried with hydrogenated oils, try replacing them with oils such as olive, canola, sunflower or safflower.
Fat has twice as many calories as protein and carbohydrates, so it should be kept low, fats are a necessary nutrient for a healthy diet.