10 Awesome And Simple Ways To Lose 2 Pounds A Week

If you want to lose weight the healthy way and keep the pounds off for good, you should slim down at a slow and steady rate. Most experts recommend that you lose roughly one to two pounds per week, even though you may not consistently lose two pounds every week.

How do you achieve this? You just have to adjust your energy balance to reach the correct calorie deficit.

To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day.

To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week. Sound complicated?

It’s not too hard, once you get the hang of it. And you can use a calculator like this one to figure out how many calories you should be eating for weight loss.

Here are the 10 Awesome, simple and creative ways to lose 2 pounds weekly. Let’s Begin;

 

The Morning Cleanse + Couch Workout

10 Awesome And Simple Ways To Lose 2 Pounds A Week weight loss

500-Calorie Deficit to Lose 1 Pound per Week

“Start your program with a tiny cleanse,” suggests Mandy. “On your first day of your healthy diet plan, swap out your breakfast (250 calories) and your mid-morning snack (150 calories) for two Evolution Fresh Sweet Greens & Lemon juices (100 calories each) that you’ll find at any Starbucks.” Then by noon, you will already have reached a 200-calorie deficit.

To reach a full 500-calorie deficit, get active when you watch TV in the evening. Believe or not, a super-fun living room workout can burn 300 calories or more.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunch and dinner, skip the starch. Don’t each chips with your sandwich at lunchtime and skip the baked potato with your dinner.

The starch itself isn’t necessarily a huge calorie expense. A baked potato, for example, only provides 150-200 calories. But the toppings that you add can easily total several hundred more.

The No-Excuses Workout

500-Calorie Deficit to Lose 1 Pound per Week

“Go to the gym!” says Mandy. It sounds simple, but we all come up with reasons to avoid it. “Don’t make excuses,” she says. Mandy suggests that you choose fat-burning cardio exercises that you can quantify so you know exactly how many calories you are burning during your session. Set a goal to burn at least 300 calories. “Time your visit to the gym with your favorite TV show (or TV marathon) so that when you’re running or walking on the treadmill or elliptical, you can just zone out and rack up the miles.”

Then instead of rewarding yourself with dessert, skip the sweets and reward yourself with an additional 200 calorie deficit to reach your total 500-calorie deficit for the day.

1000-Calorie Deficit to Lose 2 Pounds per Week

At lunchtime, skip the bread on your sandwich and wrap it in lettuce instead. Iceberg or bib lettuce works well. Some dieters even use a hollowed out cucumber instead of bread. And since you don’t have bread, you won’t need the usual condiments either. Without bread and mayo, you’ve cut your lunch total by 250 calories.

To burn an extra 250 calories, jack up the speed or increase the incline when you’re on your cardio machine at the gym. Just a small adjustment can add up to an extra 200-300 calories during your workout.