What was your new year’s resolution? Many of us have planned to lose weight fast, look great, and feel healthy, but not everyone could stay on track and keep up with their goals all year long, especially when it comes to weight loss.
Losing a specific number of pounds every week is challenging, whether it’s just one pound or twenty. It requires motivation, patience, persistence, and some serious diet and lifestyle changes to start noticing weight loss. If you haven’t succeeded yet, then reading further can help you.
Failure is only another opportunity to begin. If you are smart enough, you will go for recommended guidelines to lose weight this time. According to the experts, losing 2 lbs a week is safe. Limiting it to this amount can help you lose excess fat rather than water or bone mass. What’s more interesting is that you can keep that weight off in the longer run.
Aiming to lose 2 lbs a week? We have got your back. You have to take different factors such as weight, body fat percentage, sleep, and activity into account to make it work. All thanks to science that we have now found some proven strategies to expedite your weight loss journey.
How to Reach This Goal?
It’s not that hard, to be honest. Eat less, spend more. Of course, you already know this. But you actually don’t know how little you should eat or how much more you spend. Well, the math is quite simple. The solution to your food and exercise equation is calorie deficit to lose weight. A calorie is a unit of measurement that monitors how much energy your body receives from eating or drinking a certain food. The more calories, the more energy you gain.
Here's a quick question. How many calories do you have to burn to lose weight?
The body clings to additional energy and eventually converts it to fat. This is called calorie excess. To get into a calorie deficit, you need to consume less energy (again, calories) than you consume throughout the day. You have to achieve a total calorie deficit of around 3,500 calories per week to lose one pound per week. This means 500 calories every day. Now double that number to lose half a pound a week, losing the 1,000-calories a day or 7,000-calories a week. So if you plan on making your calories "short," 500 to 1,000 calories every day, you will lose weight.
Note that if you only want to lose a few extra pounds in the short term, this approach works best. Once you have gone further with the weight loss process, you may need to make other adjustments to lose more pounds per week.
How to Lose 2 Pounds - a Week Plan
Weight loss requires a combination of eating nutritious foods, reducing calories, and physical activity.
1. Counting calories
Excluding 500 calories from your daily meal plan may seem daunting, but creating a few simple swaps can go a long way. Measure food using scales or cups, check calories in an app like CalorieKing, track it in an app like MyFitnessPal. It does sounds boring, but it is undoubtedly a proven method to progress.
If you spend a few days adding up the food you consume and find that you eat at least 3,000 per day, taking 1,000 calories from that total will yield two pounds of weight loss per week. This means cutting 1,000 calories is a lot, so you can also cut your 500 calorie intake and burn the rest by exercising.
2. Stick to Food Options That Are Incredibly Filling
You probably already have a good idea of which foods are good for you, but do you know which foods satisfy you the most?
Fiber and protein move slowly in the digestive tract to maintain satiety, while refined carbohydrates create a burst of energy and almost immediately make you feel hungry again. It's all about getting a good blend that will keep you full, stave off hunger, and reduce your cravings. Fiber and protein will keep your stomach full for a long time. Eggs are one of nature's most perfect foods in terms of nutrition, so it's no surprise that they're also one of the most saturated foods.
Plus, the following options are packed with water and fiber, which is a double whammy for wiping out your appetite:
- Watermelon: 46 calories per cup
- Peaches: 61 calories per cup
- Strawberries: 49 calories per cup
- Apples: 57 calories per cup
- Celery: 16 calories per cup
- Peppers: 39 calories per cup
- Zucchini: 19 calories per cup
- Cucumber: 16 calories per cup
- Broccoli: 31 calories per cup
Another great tip is to eat low-calorie, high-volume meals. It emphasizes both of these nutrients and minimizes the fat content, which is more than double the calories that you might get from protein or carbohydrates in each gram, to help create a significant calorie shortage without oppressing hunger. Popcorn with air, edamame, chicken breast, lean beef and pork, legumes, low-fat Greek yogurt, crunchy vegetables, protein powders, and frozen fruit are other great examples of foods that will satisfy you without extending your life.
3. Cut Junk Food Off From Your Diet
If there is a lot of junk food in your kitchen that sabotages your diet, restricting life is much more difficult for you.
Liquid calories from alcohol, smoothies, coffee with cream and sugar, sugary juices, tea, and lemonade can really contribute to weight gain. Did you know that about 21% of their calories come from drinks if you are American? Ahan… an eye-opening fact.
Switch from calorie-rich drinks to water, soda, powdered milk, vegetable juices, and small portions of 100% fruit juice. If you drink alcohol, proceed in moderation and choose a lighter drink.
Here are some calorie counts for regular drinks:
- Light beer with a volume of 12 ounces: 110 calories
- 20-ounce cocktail: 410 calories
- 12 ounces of regular beer: 160 calories
- Sweetened tea (16 ounces): 160 calories
- 12 ounces of diet soda: 0 calories
- 12 ounces of soda: 150 calories
- 8 ounces of coffee with cream and sugar: 30 calories
- 5 ounces of wine: 120-130 calories
- 6 ounces of wine syringe: 80 calories
Lunch time snacks seems like a good option when you don't have time to make a snack for your child, says Straub, and tries to stay. Because they have processed meat rich in nitrates, refined grains, and confectionery, obviously, this is not a healthy choice.
Go for fat-free, skim milk or low-fat milk and water instead of your energy boosters or coke. Add least a serving of fruit and vegetables in every meal, which makes up 4 to 5 servings each day. But this doesn’t mean that you can forget the portion sizes. Pay special attention to it. Limit your meals and choose smaller sizes, especially while placing an order in a fast-food restaurant. Avoid oversizing, even if you feel like you are getting more. Because honestly speaking, in the longer run, you are not.
4. Take a Day Off
Nah.. not from work but from eating.
Fasting might feel like an extreme sport at the start, but studies suggest that people lose about the same weight if they eat every day or every other day if they check their total calories. In a nutshell: When you eat, it's less important than how much you eat, and for many people, it's easier to achieve a calorie deficit on an empty stomach. Choose one or two days a week and don't eat anything. You can drink water, black coffee, herbal tea, and any other calorie-free beverage. The tip is to fast on the days you don't run errands in the city - lack of food can make you feel more tired than usual. All these tips can actually make a difference in your calorie deficit diet plan.
Let's say you burn more than 3,000 calories this way in one day. Now think about it. If you spend two days consuming just water, with some black coffee or regular tea thrown in for energy in a week, you'll reach a deficit of over 6,000 calories by the end of the week. Unless you go for something unhealthy on the days you eat, you'll be pretty much on your goal of losing two pounds a week.
Just make sure you don't overeat to quickly cope when you're not fasting and separate your fasting days by at least two days.
5. Exercise Regularly
You can simply start by completing 10,000 steps every day. No, it doesn't burn 7,000 calories a week. But it is a great addition to a weight loss program.
Ten thousand steps burn about 500 calories, which means that once you reach this goal, you need to save a few hundred calories in your diet.
Once you get used to it, get ready for the game. Set a goal of burning at least 300 calories. Plan a visit to the gym with your favorite TV show (or TV marathon), so when you run, walk on a treadmill or elliptical trainer, you can simply center and drive for miles. Instead of being rewarded with dessert, skip the sweets, and you'll be rewarded with another 200 calorie deficit to reach your total calorie deficit of 500 per day.
Depending on your weight and height, high-impact aerobics can burn up to 600 calories per hour, as per the study published by Harvard health publications. In this way, an hour of tennis can give you a 600-calorie deficit, and running 5 miles per hour or a 12-minute mile can help you burn nearly 700 calories in 60 minutes.
6. Mindful eating
The calories from daily snacks can reach more than the calories consumed during meals. These little pieces add up!
To clear up your calorie intake by 500 calories, replace your snack with a serving of fresh fruit or vegetables. You can also completely eliminate snacks.
Believe it or not, snacks aren't necessary when trying to lose weight. In fact, it can actually make us drink water instead of flavored drinks to save hundreds of calories throughout the day. Drinks like soda, flavored coffee, and even sports drinks are full of sugar and other fattening ingredients.
Some of these drinks contain calories more than a single meal. So instead of consuming them, go to the water cooler and hit a 500-calorie deficit.
Another easy way is meal replacements. It’s way easier to cut 500 calories from your daily intake this way. If you replace a meal or two with a lean smoothie, you should hit your target.
But you need to make a diet-friendly smoothie, which means you don't just want to throw a lot of ingredients into the blender and hope for the best. A green smoothie is a great choice. Add spinach, apple, banana, and protein powder to the blender, and here you go. You will love it for sure.
Bonus: Use of Supplements to Aid Weight Loss
Supplement? You read it right. Before you run into your nearby departmental store, you should ask yourself if you really need it. And to understand this, you have to look at the word itself: "supplement," which means to add or improve something. In this case, supplement or improve your nutrition because you are missing something, or you could use additional support. The researchers pointed out that this could be due to a poor diet lacking fruit and vegetables or a special diet that secretes certain nutrients. Fixing your diet can be a good first step before making money down the aisle with supplements.
No matter how hard you try to lose weight, the balance between calorie reduction and exercise is a good way to move forward because that means you don't have to be too restrictive on your own. Diet or very exhausting exercise.
Plus, positive lifestyle changes can help you lose 2 pounds per week. Energy levels and mental outlook can increase things like getting enough sleep at night, drinking at least 8 to 10 glasses of water during the day to stay hydrated, finding healthy ways to relieve work or family stress, and avoiding excessive consumption of alcohol, which will be beneficial to achieve your fitness goals.