How to lose 2 pounds a week may be challenging, especially when you want it to occur at a faster rate. However, slower weight loss, such as losing 2 and 1 pound every week, is considered safe, most sustainable, and ideal way.
But how to reach this specific goal will require a lot of work. Allow me to take you through a fact and detailed guide on how you can effectively do that.
Table of Contents
How To Lose 2 lbs A Week
The first method is to eat well
- Switch to fruits, lean protein, and vegetables
The above foods are low in calories, very satiating & filling, and high in nutrients. Therefore, when you combine them into your meals, you can lose weight effectively.
For example, vegetables and fruits are high in nutrients such as fiber to help you stay fuller for an extended time. Protein helps some have a moderate appetite and also supports the metabolism over the day. Include protein such as tofu, chicken, shellfish, beans, fish at each meal.
- Limit the highly processed foods
Pastries, bread, fast food, sweets, and frozen prepared meals are among the most eaten highly processed foods. In this case, avoid consuming such foods often to lower your calorie intake. Further, meal prep and meal planning may help someone get more prepared and also have snacks and meals ready to make everything easier to eventually pass up the processed items.
- Eat slower
This act may aid someone consumes small portions of food every day then a few calories to improve your weight loss goals. Generally, eating slower gives our bodies more time to eventually register we are satiated. In addition, you can try weight loss such as Exipure to help slow down your appetite. A recent Exipure review suggested the formula is effective to help you lose weight
In most cases, experts commend consuming 30 and 20 minutes to consume your meals to allow the GI system to typically send satisfied and satiation signals right to the brain. Further, you may try to set timers and put forks down between your bits, talking to family and friends to aid you to slow down your speed of eating.
Related: How Long Does It Take To Lose 50 Pounds?
- Drink enough water
Adequate water is among the great ways for our overall health and for weight loss. Water makes you feel fuller, so consuming enough amount of water before meals help you feel more satisfied.
You are recommended to at least drink 64 oz of water every day. In addition, stick on low-calorie as well as decaffeinated beverages such as flavored water or unsweetened decaf tea.
- Consume Multivitamin
Consumption of everyday multivitamins is a good idea to help you shed off excess body weight. Besides, multivitamins are the best supplement to meet the nutrient requirement to cut more calories. In this case, always ensure to get a professional doctor’s advice before diving into appropriate and safe supplementation for you.
- Calculates the basal metabolic levels
Your BMR means the number of calories someone tends to burn every day through performing the primary metabolic functions like digesting food, breathing, or blinking.
Essentially, this calculation is essential to determine someone’s basic caloric requirements. And you perform this action using the online calculator or by your hand.
The 2nd Method on how to lose 2 pounds a week is through working out
- Practice cardiovascular workouts
This kind of workout is excellent for our overall health as they aid our body’s fuel weight loss and burn excess calories. Therefore, regular aerobic exercises and cardiovascular are linked with many health benefits towards weight loss.
They essentially are approved to decrease someone’s risk for stroke, heart disease, high blood pressure, diabetes, improve energy and improve blood circulation as well. In addition, cardio exercises burn more calories and aid support someone’s weight loss effectively.
Overall, the combination of physical and diet activity is the best factor for your weight loss journey. Consider including about 5 to 6 days when doing cardio for about 30 minutes and perform exercises such as dancing, fast walking, jogging, swimming, or using the elliptical.
- Strength train
If you need to maintain the muscle mass and burn more calories, dive into weight training. The health experts commend someone to include two to one strength training and do them actively.
When someone is in a caloric deficit, then the body tends to burn the reserved for muscle and fat. In this case, try using the weight machines, lifting weights, using isometric workouts, doing pilates or yoga to eventually build or maintain your lead muscles mass.
- Take more steps
Cardio is very crucial when looking to learn how to lose two pounds a week. To speed your cardio exercises and strength training, try to move more by taking extra steps daily. In this case, the lifestyle activities such as taking the stairs, walking from and to destinations, mowing the lawn, or vacuuming the floor are things you can do dairy.
This activity helps burn calories where moving more every day may make a significant impact right on your weight loss. Take a walk when going for lunch breaks, the part you’re a bit far, take stairs, not elevators, and even do the jumping jacks when you are in commercial breaks.
Related: How Long Should It Take To Lose 20 pounds?
- Find your inner inspiration
Remember that no one else will push you towards achieving burning 2 pounds every week. In this case, you should undertake exercise and diet changes to achieve desired results. Make a detailed list of the essential things to aid you to stay inspired and focused regardless of whether you have an upcoming vacation or trip.
Further, look for a way and ensure you call on the motivational aspects during temptation moments. And individuals who prefer keeping their weight loss process private should be accountable to themselves via recording exercise and diet, often having weigh-ins, tracking the progress, and having the exercise process in your journal.
How many calories to lose 2 pounds a week?
Overall to lose 2 pounds a week, you will need to burn an average of 400 to 1000 calories a day. Basically, you will need to eat within your calories range to get the desired results.
Conclusion On how to lose 2 pounds a week
Hundreds of fad diets, outright scams, and weight-loss programs promise easy and quick weight loss. However, the factual foundation of health and successful weight loss relies on a calorie-controlled, healthy diet combined with an increase in physical activities.
Therefore, for a successful and long–term shedding excess weight of 2 pounds per week, you should make some permanent changes right in your health habits and lifestyle. What matters is your consistency and attitude. When you wake up with a bad day, please don’t lose hope, laugh it off, then get back right on your track tomorrow.
