7 Easy Ways to Lose 2 Pounds a Week

Although you may not regularly drop two pounds every week, most experts recommend that you lose one to two pounds per week. So, how do you get there? To achieve the proper calorie deficit, you modify your energy balance.

To lose one pound every week, you must have a total calorie deficit of around 3500 calories per week or 500 calories per day. To shed two pounds every week, double that figure by two. So you'll need to cut 1000 calories every day, or 7000 calories per week. Does that seem complicated? Once you get the hang of it, it's not too difficult. You may also use a calculator like this one to determine how many calories you should consume in order to lose weight.

Budgeting your calories is similar to budgeting your money. You'll lose weight if you can budget your calories such that you come up "short" by 500-1000 calories each day.

CREATIVE WAYS TO REACH A CALORIE DEFICIT

Arithmetic is straightforward, but altering your behaviors to eat less and move more is difficult. So, to take some of the guessings out of the equation, Mandy and I brainstormed ten simple strategies to produce a 500 to 1000 calorie deficit each day.

Each of the points below offers a unique calorie "budgeting" combination to assist you in reaching your goal. You'll find options for losing one pound per week with a 500-calorie deficit or two pounds per week with a 1000-calorie deficit. Calorie counts are always approximations, so your precise amounts may differ. And each exercise or meal substitution must result in a loss. That implies you can't make up for your diet-friendly behavior by eating more or taking more naps. However, each combination should get you one step closer to your goal.

1. THE MORNING CLEANSE + COUCH WORKOUT

Lose 1 Pound per Week with a 500-Calorie Deficit

Begin your regimen with a light detox. Replace your breakfast and mid-morning snack with two smoothies on the first day of your healthy eating plan. By midday, you'll have established a 200-calorie deficit. Get active while watching TV in the evening to achieve a full 500-calorie deficit. A super-fun living room workout may burn 300 calories or more, believe it or not.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

Skip the starch at lunch and supper. Don't eat chips with your sandwich at lunch and forego the baked potato in the evening. The starch itself does not have a high-calorie cost. For example, a cooked potato has just 150-200 calories. However, the toppings you add might quickly add up to several hundred more.

2. THE NO-EXCUSES WORKOUT

Lose 1 Pound per Week with a 500-Calorie Deficit

Visit the gym! It appears straightforward, yet we all find excuses to avoid it. Make no excuses. Choose fat-burning cardio workouts that can be quantified so you know precisely how many calories you are burning during your session. Set a target of burning at least 300 calories every day. Schedule your gym visit around your favorite TV program (or TV marathon) so that when you're jogging or walking on the treadmill or elliptical, you can just zone out and clock the miles.

Then, instead of treating yourself with dessert, forgo the sweets and reward yourself with an additional 200 calorie loss to meet your day's total of 500 calories.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

Skip the bread on your sandwich for lunch and instead wrap it with lettuce. It's best to use an iceberg or bib lettuce. Some dieters even substitute a hollowed-out cucumber for bread. You won't need the customary condiments because you don't have bread. You've saved 250 calories by omitting the bread and mayo from your meal.

Increase the pace or inclination on your exercise equipment at the gym to burn an additional 250 calories. A minor change might result in an additional 200-300 calories burned during your workout.

3. PARTY WITH YOUR POOCH

Lose 1 Pound per Week with a 500-Calorie Deficit

Your dog is an excellent weight-loss instructor. He's constantly willing to assist you in burning calories in order to lose weight. Take your dog on a one-hour brisk walk to burn 250 calories.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

Take your dog to the park for a parcourse exercise to transform your dog walking session into a dog workout. These fitness pathways may be found in a variety of local parks and community centers. It's an excellent method to burn calories and gain strength.

4. SATURDAY NIGHT SAVINGS

Lose 1 Pound per Week with a 500-Calorie Deficit

When you go out with pals, you may simply save calories. Bring your own low-calorie salad dressings, condiments, cheeses, and other accouterments to dinner for a diet-friendly restaurant meal. You'll save a lot of calories. What does it matter if you appear like Mary Poppins as you retrieve all these goodies from your purse? You're about to lose weight! Also, tell the waiter to leave the bread alone. You'll easily save 500 calories if you don't use bread or high-calorie sauces and dressings (or more).

Lose 2 Pounds per Week with a 1000-Calorie Deficit

You may also save a lot of calories by avoiding alcoholic beverages. In reality, if you stop drinking, either temporarily or permanently, you may quickly lose weight. Each drink includes between 100 and 300 calories or more. With your diet-friendly restaurant dinner and an hour on the dance floor, you've reached a 1000-calorie loss for the day.

5. THE MATH AND MILES PLAN

Lose 1 Pound per Week with a 500-Calorie Deficit

Calculating your BMR is an easy approach to ensure that you are meeting your daily calorie deficit. Your basal metabolic rate (BMR) is the number of calories your body requires to accomplish fundamental processes such as breathing. If you consume only that many calories and exercise roughly five miles during the day, you should be able to achieve a 500-calorie deficit. Walking to work, exercising on a treadmill, going for a stroll in the evening, ascending the stairs, doing chores, chasing after your children, it all counts. Get an activity tracker and keep track of your movements. Five miles is simpler to do than you would imagine, especially if you're already active. This is the healthiest system to strive towards, as well as the most consistent vision.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

Add extra movement if you are already extremely active during the day. You may convert your housecleaning tasks into a workout to get your house in order while also toning up. Alternately, you may make your nightly stroll into an interval walking workout. Interval training is an excellent strategy to enhance fitness and burn more fat.

6. DRINK WATER AT WORK

Lose 1 Pound per Week with a 500-Calorie Deficit

Drink water instead of flavored drinks to save hundreds of calories throughout the day. Sugar and other fatty chemicals are included in beverages such as soda, sweetened coffee, and even sports drinks. And some of those beverages have hundreds of calories in them. Instead, go to the water cooler to achieve a 500-calorie loss.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

A one-hour stair climbing activity will help you burn 500 more calories. Don't worry if that sounds too difficult. This workout does not even require a gym membership. In reality, by following this easy practice, you may lose weight at work. Simply walk the stairs for 7-10 minutes per hour. After a few sessions, you'll have done a full one-hour workout.

7. BURN CALORIES WITH THE KIDS

Lose 1 Pound per Week with a 500-Calorie Deficit

Do you have children at home? Why not put them to work? Children enjoy playing games and running about. So put your limitless energy to use. Take the youngsters to the park to play tag. This interval workout will burn 300-400 calories in one hour. Then, to complete your 500-calorie deficit, head to the playground equipment for a family-friendly workout.

Lose 2 Pounds per Week with a 1000-Calorie Deficit

Pack a nutritious picnic to take to the park, but keep your calories in check by having all of your amounts. If you do this during two of your daily meals, you may save another 400-500 calories and accomplish the calorie deficit required to lose two pounds each week.

ONE MORE THING... TRY THIS 10-SECOND "DAILY FIX" THAT BURNS UP TO 2 POUNDS OF BELLY FAT PER DAY...

Click here to see the 10-second "daily fix" that assisted me in losing 24 pounds in just 19 days.