Weight Loss

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Tips to Losing 2 Pounds a Week

Drastic weight loss can be damaging, harmful, and unsuccessful in the long-run. Here's how to safely lose weight once and for all.

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You find yourself researching "How to lose 2 pounds a week." Then jump to wondering, "How many calories to lose 2 pounds a week?" But, "What about how many calories to lose a pound a week?" and "How many calories are in a pound?"

With so much health-related information out there, it can be difficult to find the solution you are searching for. Fortunately, there are answers to your questions and simple steps to achieve healthy weight loss!

What exactly entails "healthy" weight loss?

Isn't all weight loss success valued? Yes, putting in the hard work and dropping pounds is respected and admired. But drastic weight loss can be damaging, harmful, and unsuccessful in the long-run.

It may be discouraging when pounds do not shed off quickly. However, losing more than two pounds weekly is often not advised. Quick weight loss is often only recommended unless medically needed and under the supervision of a health professional.

Healthy weight loss occurs best when dropping weight slowly, steadily, and sustainably. So, congratulations on taking the first step and reading how to lose 2 lbs a week in a safe manner!

How to Lose 2 Pounds a Week... Safely

The basic premise of weight loss involves a balancing act of calories. More calories in leads to weight gain, while more calories out causes weight loss.

With a pound of fat equaling about 3,500 calories, one needs to burn those calories to lose a pound per week. Circling back to the question, "How many calories to lose 2 pounds a week?" double calorie burn or restrict 7,000 calories.

Although that may seem like a large number to tackle, climbing that 7,000 calorie mountain by breaking down into smaller hills. Essentially, increasing physical activity and keeping the diet in check will create the most successful weight loss for the long-term.

Burn Calories with Exercise

Based on the idea of a 7,000 calorie deficit to lose 2 pounds a week, expedite weight loss with exercise. This includes aerobic exercise, resistance training, and overall daily movement.

Aerobic Exercise

Individuals often wonder if cardio or weight lifting is better for weight loss. Cardio, or aerobic exercise, burns sufficient calories at a fast pace. So, aerobic exercise is advocated to drop pounds on the scale quickly.

Individuals should partake in at least 30 minutes of moderate cardiovascular exercise five times per week. Cardio includes jogging, brisk walking, cycling, dancing, and any exercise that elevates heart rate.

Working out with a partner or taking group classes can likewise increase accountability and motivation throughout the process.

Resistance Training

Cardio accelerates weight loss by increasing calorie burn initially, but strength training leads to successful weight loss in the long-term. Working muscles and stimulating their growth has further benefits cardio alone cannot provide, particularly by increasing and preserving muscle mass.

An increased muscle mass allows the body to burn calories even at rest and promotes further weight loss. Weight training also improves bone density, thus reducing the opportunity for bone loss and osteoporosis.

Include weight and strength training at least two or three times a week. Also focus on the major muscle groups, including the back, chest, arms, and legs.

Overall Daily Movement

And if exercising is a whole new beast, start small. Even small movements can add up to calories burned and large results! Increase overall daily movement by taking the steps over the elevator and parking further away from store entrances. Also walk the dog and try walking about five to 10 minutes each hour.

Cook Up Healthy Weight Loss Per Week in the Kitchen

Despite the hard work put into daily workouts, weight can remain the same (or even increase) if diet does not match. And as they say, "Weight loss and a healthy lifestyle depend on 80 percent diet and 20 percent physical activity."

Use these general tips to help control calories and optimize nutritional value.

Balance the Diet and Meal Plate

A well-balanced diet contains whole grains, fruits and vegetables, low-fat dairy products, lean proteins, and healthy fat sources.

Ideally, half the meal plate should be comprised of non-starchy veggies. A quarter is comprised of lean protein and the remaining quarter of a whole grain or another complex carb.

Ensure Adequate Fiber

Fiber not only promotes bowel regularity but can sustain satiety and promote healthier body mass indexes (BMIs).

Men should consume 38 grams of fiber daily and women 25 grams. Consuming whole grains, fruits and veggies, beans and legumes, and other plant-based food sources can help meet these needs.

Moderate Portions and Servings

Sticking to servings and portions helps naturally keep macronutrients and calories in check. This especially serves true when consuming three nutrient-composed meals and one to two nutritious snacks.

Other tips for portion control and real weight loss include drinking water before and with meals and splitting restaurant portions.

Fuel for Exercise

Oftentimes, people overestimate how many calories are burned at the gym and in turn, will overestimate calorie consumption. However, it is important to fuel the body for workouts and nourish it post-exercise, especially after weight training.

Supply the body with healthy carbs and protein to stimulate and maximize muscle growth. Great options include Greek yogurt and berries or cottage cheese and peaches.

Increase Water Intake

Although water often lacks the ability to provide energy and nutrients, its consumption is crucial in healthy weight loss. Water keeps the body hydrated and helps nutrients obtained from foods play their role in the body.

Ditching soft drinks and sugary beverages also save hundreds of calories and make weight loss a little more effortless and mindless.

Consider a Meal Delivery Service

A weight loss meal delivery service conveniently delivers nutritious and delicious right to doorsteps. The provision of healthy food delivery lowers helps keep weight loss goals in check!

But ultimately, slow and steady wins the race! Taking extreme measures to lose weight quickly can be detrimental to health and unsuccessful in the long run.

Ditch fad diets, set realistic weight loss goals, and embrace a healthy lifestyle. Doing so not only encourages long-term weight loss but lowers chronic disease risks and optimizes overall health and wellness!

Written By Sarah Asay, RDN. Published on March 04, 2016. Updated on November 02, 2019.

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