How to lose 2 pounds a week

Most people want their weight loss to be quick and drastic, which is entirely understandable, but this strategy can seriously backfire and make you regain all the weight later on. If you’re just starting out on your journey, one goal you might think about setting for yourself is to lose one to two pounds a week. It sounds doable, but you may be wondering if it’s really safe and how to lose two pounds a week.

The good news is that those numbers are within the acceptable battlefield, according to Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “The safest weight to lose is one to two pounds per week,” he says. Not only that, people who lose weight gradually and steadily (about one to two pounds per week) are also more successful in maintaining weight over the long term, according to the CDC.

However, many factors could affect the actual number of pounds you lose week after week. Nutrition, for example, plays a huge role. “And specifically, calories in and out,” says Valdez. “Other factors include diseases related to metabolism, genetics, physical activity, stress and the amount of sleep you get each night.”

Point out that losing more than two pounds per week can cause electrolyte imbalances, irregular menstruation, constipation, fatigue, muscle loss, hair loss, and gallstones.

What can I do to lose two kilos a week?

If you want to see progress of two pounds a week, you’ll want to stay in a calorie deficit, which is the shortage of calories versus the amount needed to maintain your current weight, explains Valdez.

The best way to lose two pounds a week is to cut 500 calories in your diet and another 500 through exercise.

“The best way to lose two pounds a week is to reduce your calorie intake by 500 calories and exercise to reduce 500 calories a day,” he says.

That doesn’t mean you can eat whatever you want as long as you stay within those parameters, though. “Overall, the calories you eat should come from healthier options, like whole grains and lean protein. To cut down on calories, you can increase your intake of fruits, vegetables, fiber and lean protein,” says Valdez.

How many calories should I eat to lose two pounds a week?

Valdez advises against any diet that recommends consuming fewer than 1,200 calories. Figuring out an exact calorie intake for you can be tricky, especially if you’re also working out. “It would be best to seek out a registered dietitian nutritionist for assistance,” he says.

If you still want to do it yourself, the Dietary Guidelines for Americans are a great role model to follow, according to Valdez. The guidelines recommend making sure you have them in your meals every day.

  • Two cups of fruit a day
  • Two to three cups of vegetables a day
  • Six to eight cups of fluid per day or until the urine in the morning has a tinge of yellow
  • 25 to 30 grams of lean protein three times a day

    How much do I have to train to lose two kilos a week?

    “To lose two pounds a week, you’re observing a weekly deficit of about 7,000 calories, or 1,000 per day. This deficit should be created primarily through diet and supplemented with exercise,” says FitOn coach Bree Mitchell, CPT. “Assuming you’re cutting 500 to 750 calories from your diet, you’ll want to create the remaining 250 to 500 calorie deficit through exercise and increased movement.”

    ICYMI, physical activity accelerates NEAT (thermogenesis of non-physical activity), which can have a significant impact on the number of calories burned each day. Mitchell notes that in addition to going to the gym, there are habits you can incorporate into your routine to maximize NEAT

    • Take the stairs
    • Answer calls while standing, walking or walking
    • Park further away
    • Get up from your desk and move periodically
    • Stretch in the morning, at noon, and before bed
    • Take your dog for a walk
    • Play with your children
    • Do the housework

      But if you’re looking for the perfect workout plan to help you lose two pounds a week, Mitchell suggests a combination of strength training and additional cardio to burn more calories in the short term.

      While strength training doesn’t burn as many calories as cardio, it is still an extremely important part of a long-term, healthy, and well-balanced exercise routine for gaining lean body mass and boosting metabolism.

      “This plan is intended to be implemented over a set period of time with the specific goal of reducing body fat, and the idea is to increase activity for an extra daily calorie deficit and then periodically scale back so that the body is not overloaded, ”he observes.

      How long do I have to train to lose two kilos a week?

      Mitchell says the goal is to move 60 to 90 minutes each day by incorporating daily cardio of your choice for an hour a day and adding full-body strength training two to three times a week.

        “Variety is key and will keep this program fun. Plan your cardio each week and try to incorporate new and fun ways to move and sweat,” says Mitchell. “Your body will also benefit from different types of movement, making it both fun and effective!”

        Recommend the following for cardio.

        • Walking
        • Jogging
        • Hiking
        • Cycling
        • Stairlift or elliptical
        • I swim
        • Dancing
        • Kickboxing
        • HIIT
        • Any cardio-based group fitness class

          Mitchell notes that “we are all individuals with unique metabolisms. This means that our bodies’ current caloric intake and burning rate are unique to us.” They have to do with what you consistently did with both diet and exercise before making the decision to reduce body fat, as well as your overall lifestyle and the stage of life you are in. . Mitchell adds that it’s important to listen to your body and take days off when needed.

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