Shedding 2 pounds per week is a hard but possible target for most people. It means creating a calorie gap of 1,000 calories per day, which you can do by eating less, exercising more, or doing both. Here are some tips to help you shed 2 pounds per week:
- Keep track of your calories: The first step is to find out how many calories you need to keep your current weight, and then take away 1,000 calories from that number. You can use our macro calculator below to get an idea of your maintenance calories. Then, you need to keep track of your calorie intake and output using an app, a diary, or a food scale. Be truthful and precise with your measurements, and don’t leave out snacks, drinks, and sauces.
- Eat more protein and fiber: Protein and fiber are two nutrients that can help you stay full for longer, and lower your hunger and cravings. Protein also helps to protect your muscle mass, which is important for your metabolism and your health. Try to get at least 0.8 grams of protein per kilogram of body weight per day, and at least 25 grams of fiber per day. Some good sources of protein and fiber are lean meats, eggs, dairy, beans, lentils, nuts, seeds, fruits, and vegetables.
- Remove a whole food group: Another way to lower your calorie intake is to remove a whole food group from your diet, such as refined carbohydrates, added sugars, or alcohol. These foods are often high in calories, low in nutrients, and can raise your blood sugar and insulin levels, which can cause fat storage and hunger. By removing a whole food group, you can make your food choices easier and avoid temptation. However, make sure you don’t miss out on essential nutrients, and talk to your doctor before making any big changes to your diet.
- Fast once or twice a week: Intermittent fasting is a common way of weight loss that involves limiting your eating time to a certain number of hours per day, or skipping one or two meals per week. This can help you lower your calorie intake, improve your insulin response, and increase your fat-burning hormones. There are different types of intermittent fasting, such as the 16/8 method, the 5:2 method, or the alternate-day fasting method. Pick the one that fits your lifestyle and preferences, and make sure you drink enough water and stay hydrated during your fasting periods.
- Walk 10,000 steps every day: Walking is a simple and effective way to burn calories, improve your heart health, and reduce stress. Walking 10,000 steps per day can help you burn an extra 300 to 500 calories per day, depending on your weight and speed. You can use a pedometer, a smartphone app, or a fitness tracker to monitor your steps, and try to increase your daily activity by taking the stairs, parking further away, or taking a walk during your lunch break.
- Exercise hard: Besides walking, you should also include some high-intensity exercise in your weekly routine, such as strength training, HIIT, or circuit training. These types of exercise can help you build muscle, increase your metabolism, and burn more calories and fat, even after your workout is over. Try to do at least three sessions of hard exercise per week, and change your exercises, intensity, and duration to keep your body challenged and prevent boredom.
By following these tips, you can shed 2 pounds per week in a safe and lasting way. However, remember that weight loss is not a straight process, and you may see some ups and downs and plateaus along the way. Don’t let this discourage you, and focus on your long-term progress and health. And always talk to your doctor before starting any weight loss program.
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