How to Lose 2 Pounds Per Week?
Dietitians recommend that you lose no more than one to two pounds per week for healthy and sustainable weight loss. Because each pound of fat contains approximately 3,500 calories, you will need to eliminate 7,000 calories per week to lose two pounds. Each day you need to create a 1,000-calorie deficit through diet, exercise, or a combination of the two. No matter what your weight-loss goals are, never reduce your caloric intake below your resting metabolic rate. On average, men should not eat fewer than 1,500 calories per day and women should not eat fewer than 1,200 calories per day.
Tips for cutting calories and losing weight
Eat a High-fiber Diet
Fiber is a calorie-free, indigestible compound that adds bulk to your diet and keeps you full for longer. A diet full of greens, low-calorie fruits and vegetables is naturally high in fiber. In addition to filling you up on fewer calories, fiber binds to fat and cholesterol in your digestive tract and prevents it from being absorbed.
Avoid Processed Food
Processed foods contain added sodium, fat, sugar and fillers. By and large, these foods are less satisfying and contain more calories.
Limit Sweets and Fat
Sugary foods and foods high in fat contain empty calories and lead to overeating. When you are on a serious weight-loss plan, you don’t have room for foods that don’t carry their share of the nutritional burden. Keep your focus on fresh, whole foods like vegetables and fruits.
Work Out Smart
Don’t just work out. Be creative and challenge your body with new exercises and goals regularly. High-intensity workouts burn a lot of energy and increase your metabolism. Build your workout program gradually to prevent injuries.
To consistently lose one to two pounds each week it is important that you stay dedicated and motivated. There is no short cut to weight loss. Have a goal in mind and work towards it.
USDA and US Department of Health and Human Services; 2010 Dietary Guidelines for Americans; 2010;
Energy Density and Weight Loss: Feel Full on Fewer Calories; MayoClinic.com;