Weight loss can be challenging at some point, but learning how to lose 2 pounds in a week is most sustainable, safe, and ideal based on nutrition experts.
However, even when targeting to lose 2 pounds in a week, still you should eat right, cut calories, modify lifestyle behaviors, and be active to achieve real results.
That being said, you need top strategies that can help you burn that excess weight from your body. So, without further ado, allow me to take you through the below-detailed guide with simple tips that will help you to learn how how to lose 2 pounds in a week.
How To lose 2 lbs A Week Safely?
- Eat right
Overall, diet is among the major struggle for individuals who are looking forward to losing weight. Thus, try the below-right diet tricks to lower the calorie intake towards losing two pounds only in one week.[ Also read: How To Lose One Pound A Day Without Exercise]
- Eat whole grains but moderately
Whole grains aid in balancing your diet. Besides, these specific foods are rich in moderate fiber amount, which may aid someone staying satisfied for a longer time.
In this case, you can switch off refined grains or simple carbs to whole grain, including oats, brown rice, whole wheat bread, quinoa, or whole-wheat pasta. However, ensure to measure your whole-grain food into portions to help achieve 2 pounds faster.
- Take multivitamin
Daily multivitamin seems to be a good idea when trying to shed 2 pounds just in one week. Vitamin and multivitamins help cut out excess calories.
Of course, when cutting out 500 to 1000 calories of dairy, you need to eat enough so that you can eat the recommended nutrient requirements.[ Also read: How Long Does It Take To Lose 50 Pounds]
- Eat vegetables, protein, and fruits
The above type of foods are low in calories but high in nutrients. Further, they are satiating and filling. And when trying to achieve a goal of burning 2 pounds exactly in one week, you have to opt for nutrient-dense foods because they are low in calories and high in nutrients.
Foods like fruits and vegetables are rich in nutrients and fiber, where fiber keeps someone full for a long time. Protein is also a great food that can aid someone to feel full longer and moderates the appetite. Plus, it helps support users’ metabolism, overall including lean protein such as tofu, chicken, low-fat dairy, beans, fish, and shellfish.
- Limit processed foods
These foods include pastries, fast food, bread, frozen prepared meals, and sweets. By all means, avoid this food because they are high in calories, sugars, fat, and other related additives than less processed foods.
Further, meal prep and meal planning may aid someone gets more prepared and also has snacks and meals, which can make it simple to pass the processed items.
- Eat slower
The experts say that eating slower can aid someone to eat a small amount of food, which leads to consuming few calories and losing weight. This gives someone’s body time to eventually register that you are full.
Most health experts say that you take around 30 and 20 minutes to consume your meals to allow the GI system to send satisfied or satiation signals to the brain. On the other side, when you eat fast to this, you might end up eating too much or overeat in one sitting.
- Drink water
Adequate water is good for overall health and, most importantly, for weight loss. First, water is tested and proved to make someone feel full as it takes space in the user’s stomach. So, drinking a large glass of freshwater before your meals may help someone feel more satisfied before the meals and end up eating less.
Basically, burning 500 calories by exercising every day can guarantee successfully burning a significant amount of weight. High–impact aerobics may burn around 600 calories every hour based on their weight and height.
- Do strength training
In this case, strength training helps maintain the muscle mass in a caloric deficit. The experts advise you to include one or two days of this strength training. Try to use the weight machines or lift weights, do yoga/Pilates, or preferably use the isometric workouts to aid build or maintain the lean muscle mass.
- Practice cardio
Further, you can include some cardiovascular workouts if possible. Basically, these exercises are good for our overall health because they help our bodies fuel the weight loss and burn calories.
So regular aerobic exercise and cardiovascular are connected with several health benefits which turn to weight loss. Plus, they can help decrease the risk for stroke, high blood pressure, heart disease, diabetes and improve the overall energy.
- Walk more
Ensure to you walk 10,000 steps every day to lose 2 pounds of weight in one week. And since there is no specific set time, you can start counting your steps; after school or after work can be a great time to do walking.[ Also read: How Long Will It Take To Lose 10 Pounds]
However, if you need to be more specific on your daily steps, purchase the step counter watch to help you do this. Further, the lifestyle activities on a normal day such as walking to & from destinations, mowing the lawn, taking the stairs, and vacuuming the floor can help you achieve this goal. Overall, try and walk or move more during the day, even during the commercial breaks.
- Calculate your calorie intake
The number of specific calories you tend to burn a day can also help you in losing 2 pounds in a week. Generally, there are about 3,500 calories to each pound of fat.
Therefore, to lose a specific pound of excess fat, one should consume 3,500 fewer calories compared to the number he or she is burning. This means someone should consume 7000 fewer calories in a week than you burn to reach a goal of bringing 2 pounds down exactly in one week.
Final verdict on how to lose 2 pounds in a week
Basically, losing weight can only be quite manageable once the victim understands the way his or her body works. In this case, you should know how much be consuming foods, also what the body wants to get healthy and achieve losing 2 pounds in a week.
Luckily, with the above tricks and tips on reducing the caloric intake by eating right and making your body active through workouts, you can successfully reach a goal of losing 2 pounds in only one week.
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