With good exercise and a healthy diet, you can lose two pounds a week. Losing 2 pounds a week means you’re burning about 7,000 calories every week. Breaking this down means, losing 1000 calories per day. You might be scared by the numbers but don’t be. In this article, we are going to show you how to lose 2 pounds a week (7000 calories) effectively with the various exercises and diets provided.
In order to lose weight, you must be in a caloric deficit. This means you have to eat fewer calories than what your body will normally burn off so your body can burn more calories than you eat.
How To Lose 2 Pounds in a Week?
Check Your Sugar and Sodium intake
Did you know the average amount of sugar and sodium respectively a man should consume per day are 37.5 g and 2,300 mg? But according to the American Heart Association, the average American consumes about 3,436mg of sodium and 92.4 g of sugar per day. This is a lot more sugar and sodium as compared to the average one should take. Hence checking your sugar and sodium level intake per day should help reduce the number of calories taken into your body.
Eat Healthily
Yes having a healthy diet can help you lose weight drastically. Your diet should be your first priority when it comes to losing weight. Some foods you can try during your course of losing weight are:
Breakfast
You can start your day with either a cup of green tea or just water. You can also try a variety of breakfast meals with the following:
- Yogurt
- Oatmeal
- Raspberries
- Peanut Butter
- Eggs
Lunch
When you’re all tired and hungry during mid-day, you can try these:
- Tuna with veggie
- Boiled Potatoes with chicken breast
- Soups
- Whole Grains
- Nuts
- Beans and Legumes
Dinner
For dinner, you can try the following:
- Green veggies with chicken
- Burmese chicken salad
- Goat meat soup
- Mango Coconut sorbet.
These are just a few healthy diets with low calories to help you lose weight.
Apple Cider Vinegar
The acetic acid present in apple cider vinegar helps the muscles absorb more sugar effectively and thus reducing the amount of sugar in the blood helping to burn more calories. It also burns up fat and improves metabolism. One or two tablespoons per day will help you lose weight.
Exercise
Having a full body workout in the course of the day helps work out the muscles in the body, burning more calories in the body.
One exercise everyone should be able to do is jogging. Jogging for 30 mins can help your body burn up to 282 calories. Jogging twice a day for 30 mins should be a great way to help you lose that 2 pounds a week.
Sleep
All stated above would be useless if you don’t get close to 8 hours of sleep. Lack of sleep can lead to weight gain. What happens is when you sleep less than required, a hormone called cortisol is increased in the blood, this hormone is responsible for fat storage. Increase in the amount of cortisol means an increase in fat storage.
Is It Safe For Me To Lose 2 Pounds A Week?
Losing two pounds a week is really the smartest decision you can make when it comes to losing weight at a fast and effective speed. A lot of people want to lose weight fast and quick, they go on risky diets and also engage in some risky exercises. Losing two pounds a week is recommended by a lot of fitness trainers since it puts you in a behavioral mode that wouldn’t allow you to do risky things with your health.
With these five easy steps, you will should be able to lose two pounds in a week, but always remember though, it might be difficult adjusting to these steps, determination, and consistency is all that is required.
Last Updated on July 27, 2021
