You Can Try These 10 Ways In Order To Drop 2 Pounds A Week

You Can Try These 10 Ways In Order To Drop 2 Pounds A Week
Source – BetterMe

If you want to lose weight in a healthy manner and keep it off for good, you should do it gradually and steadily. 

Most doctors suggest aiming to lose one to two pounds each week.  

You Can Try These 10 Ways In Order To Drop 2 Pounds A Week 

If you want to lose weight in a healthy manner and keep it off for good, you should do it gradually and steadily. Most doctors suggest aiming to lose one to two pounds each week. However, you may not drop two pounds every week.

How are you going to 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. Double that figure if you want to drop two pounds every week (a 1000-calorie per day deficit or 7000 calories per week).

Does it seem complicated? Once you get the hang of it, it's not too difficult. Budgeting your calories is similar to budgeting your money. You will lose weight if you budget your calories such that you come up “short" by 500 to 1000 calories every day.

It should be mentioned that numerous health experts believe that this strategy works best when utilised for a short period or if you simply wish to lose a few pounds. If you're further along in the weight reduction process or have a lot of weight to go, you may need to make further adjustments to maintain a 1–2 pound weekly weight loss.

Calories add up to pounds just as spare change adds up to a dollar. A dollar, or one hundred cents, can be distributed in many ways: 100 pennies, 20 nickels, 10 dimes, 4 quarters, and countless combinations thereof. There are just as many ways to distribute your calories." —Mandy Levy, author of Calorie Accounting tells Verywell.

Source - MedicineNet

Calorie Deficit Diets Done in Creative Ways

The math is simple, but adjusting your behaviours to eat less and move more might be difficult.

Here are 10 easy strategies to establish a 500 to 1000 calorie deficit each day to take some of the guessings out of the process.

Each point in the strategy below has a clever calorie “budgeting" combination to assist you in accomplishing your weight reduction target. You have two options: a 500-calorie deficit per day to lose one pound per week or a 1000-calorie deficit per day to lose two pounds per week.

Remember that calorie figures are just approximations. Your precise figures may differ. You can't compensate for your diet-friendly behaviour with more food or naptime since each activity or food switch must result in a deficit. Having stated that, each combination should get you one step closer to your objective.

Finally, if you have a medical issue, visit your healthcare professional before making any modifications to your dietary plan. Your doctor may give individualised advice or send you to a qualified dietitian to ensure that your eating plan includes the nutrients you need.

The Morning Cleanse + Couch Workout 

500-Calorie Deficit to Lose 1 Pound per Week

Start your program with a tiny cleanse," suggests Mandy. “On the first day of your healthy diet plan, swap out your breakfast (250 calories) and your mid-morning snack (150 calories) for two Evolution Fresh Sweet Greens & Lemon juices (100 calories each) that you'll find at any Starbucks." You'll have already established a 200-calorie deficit by lunchtime.

Get active while watching TV in the evening to achieve a full 500-calorie deficit. A super-fun living room exercise 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 dinner. That may mean sacrificing chips with your sandwich for lunch and eliminating a baked potato for dinner.

The starch itself does not have a high-calorie cost. For example, a cooked potato has just 150-200 calories. The toppings easily add up to several hundred more calories.

The No-Excuses Workout

500-Calorie Deficit to Lose 1 Pound per Week

Go to the gym!" Mandy says It seems basic, yet we all find excuses to avoid it. “Don't make excuses," she claims. Mandy recommends choosing fat-burning cardio workouts that you can measure, so you know precisely how many calories you're burning throughout your session.

Make a target of burning at least 300 calories." Time your visit to the gym with your favourite TV show (or TV marathon) so that when you're running or walking on the treadmill or elliptical, you can just zone out and rack up the miles.

Then, instead of treating yourself with dessert, forgo the sweets and reward yourself with an extra 200 calorie loss to meet your daily 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 usual 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 little change might result in an additional 200-300 calories burned throughout your exercise.

Party With Your Canine 

500-Calorie Deficit to Lose 1 Pound per Week

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.

After your calorie-controlled dinner, treat yourself to an “imposter" dessert. “One of my favourite desserts is my Taffy Apple,” says Mandy. She pairs a Sugar-Free Caramel Snack Pack of 60 calories with an 80-calorie crisp Granny Smith apple.

This 140-calorie dessert is nearly 300 calories lighter than a typical bowl of ice cream, so you'll not only meet but exceed, the 500-calorie deficit.

1000-Calorie Deficit to Lose 2 Pounds per Week

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

Saturday Night Savings 

500-Calorie Deficit to Lose 1 Pound per Week

When you go out with friends, you can simply save calories. Mandy recommends bringing your own…whatever…to a restaurant for a diet-friendly meal. “Bring your own low-cal salad dressings, condiments, cheeses, and other accoutrements out to dinner with you," she says. “You'll save beaucoup calorie bucks. Who cares if you look like Mary Poppins extracting all these treasures from your purse? You're about to be skinny!

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).

1000-Calorie Deficit to Lose 2 Pounds per Week

You may also save a lot of calories by not drinking alcohol. 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 meal and an hour on the dance floor, you've achieved a 1000-calorie loss for the day.

The Math and Miles Plan 

500-Calorie Deficit to Lose 1 Pound per Week

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 just that many calories and exercise roughly five miles during the day, you should be able to achieve a 500-calorie deficit.  “Walking to work, running on a treadmill, taking an evening stroll, choosing the stairs, doing housework, chasing after your kids, it all counts," says Mandy.

Get an activity tracker and keep track of your movements. “Five miles is easier to accomplish than you'd think, especially if you're somewhat active already. This is the healthiest system and the steady vision to aim for.

1000-Calorie Deficit to Lose 2 Pounds per Week

Add extra movement if you are already extremely active throughout the day. You may convert your housecleaning tasks into a workout to get your home in order while also toning up.

You may also include interval walking into your evening stroll. Interval training is an excellent strategy to enhance fitness and burn more fat.

Drink Water at Work 

500-Calorie Deficit to Lose 1 Pound per Week

To save hundreds of calories during the day, drink water instead of flavoured drinks. Sugar and other fatty chemicals are included in beverages such as soda, flavoured coffee, and even sports drinks.

Some of these beverages have hundreds of calories. Instead, go to the water cooler to achieve a 500-calorie loss.

1000-Calorie Deficit to Lose 2 Pounds per Week

A one-hour stair climbing activity can help you burn 500 more calories. Don't worry if it seems too difficult. This exercise does not even need 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 exercise.

Burn Calories With the Kids 

500-Calorie Deficit to Lose 1 Pound per Week

Do you have children at home? Why not put them to work? Children like playing games and running about. Put your limitless energy to use. Take the children to the park to play tag.

An hour of interval training may burn 300-400 calories. Then, to complete your 500-calorie deficit, go to the playground equipment for a family-friendly exercise.

1000-Calorie Deficit to Lose 2 Pounds per Week

Pack a nutritious picnic to take to the park, but keep your calories in check by dividing all of your amounts into half. 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.

Snack Smarter for Weight Loss 

500-Calorie Deficit to Lose 1 Pound per Week

Calories from daily snacks might add up to more than calories consumed at meals. Those little tidbits add up!

Switch your snacks with a single serving of fresh fruit or vegetable to cut your caloric intake by 500 calories. You may even forego the munchies entirely.

Snacking, believe it or not, is not necessary while attempting to reduce weight. In fact, it has been shown to trigger weight gain in certain dieters.

1000-Calorie Deficit to Lose 2 Pounds per Week

Do you despise strenuous workouts? Not a problem! Burn 500 calories more by doing two easy (but longer) exercises throughout the day. Schedule an hour-long stroll in the morning and an hour-long walk in the evening. Every exercise should burn around 250 calories.

Use Slimming Smoothies 

500-Calorie Deficit to Lose 1 Pound per Week

Meal substitutes are a simple method to save 500 calories each day. You should be able to meet your target if you substitute one or two meals with a lean smoothie.

However, you must prepare a diet-friendly smoothie, which means you cannot just toss a lot of stuff into a blender and hope for the best. A green smoothie is an excellent choice. It has spinach, apple, banana, and protein powder in it. It may not seem appealing at first, but you will like it.

1000-Calorie Deficit to Lose 2 Pounds per Week

Perform mini-workouts today to burn an extra 500 calories. To burn a further 400 calories, do four vigorous 5-minute weight reduction training sessions. Just make sure you work out hard enough to get the complete calorie burn.

Furthermore, due to a metabolism-boosting action known as EPOC, this kind of exercise actually burns more calories for the remainder of the day.

When in Doubt… 

To achieve your calorie deficit target, each of these solutions combines an exercise solution with a diet approach. However, there will be days when you are unable to fulfil both or even one of these specified duties in order to meet your weight reduction target.

That's fine! When in doubt, eat a little less. Reduce your meal quantities by half, avoid sauces and spreads, and drink plenty of water. These three easy actions can help you cut your calorie consumption on a daily and monthly basis. And all of these small decisions are attempts to create a healthy lifestyle in order to achieve and maintain your long-term objectives.

What is most important is consistency. If you have a poor day, just laugh it off and get back on track the next day. “Dieting sucks—we all know that," says Mandy. “But attitude is everything and success can be a long-ish journey. The least you can do is have a little fun getting there."


  2. Centers for Disease Control and Prevention. What is healthy weight loss? Reviewed Aug 17, 2020.
  3. Balance food and activity. National Heart, Lung, and Blood Institute
  4. Guth E. Healthy weight loss. JAMA. 2014;312(9):974. doi:10/1001/jama.2014.10929
  5. Webb D. Farewell to the 3,500-calorie rule. Today's Dietitian. 2014;26(11):36.

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