How to Lose 2 Pounds Per Week
Now of course many people think that losing 2 pounds per week is crazy – and if you are only trying to lose about 5 pounds then yes it is crazy, however, if are you trying to lose 10+ pounds than 2 pounds per week is a very healthy goal. Actually health professionals suggest that 0.5-2 pounds per week is natural, and losing any more than 2 pounds per week is excessive.
There are 3500 calories in 1 pound of fat. So in order to lose 2 pounds per week you need to eat 1000 fewer calories each and in order to lose 1 pound per week you need to eat 500 calories fewer.
So follow these steps for a 4-6 week period and you’ll see the pounds drop. If you find that you slipped a day (or three ☺ ), just get back on the plan and don’t obsess about the slip. Good luck!
Calculate your daily calorie requirement. So you need to calculate how many calories you need just to maintain your current weight. To calculate this, multiply 14 by your weight. If you exercise 5 days per week or more, multiply your weight by 16 instead. So my daily calorie requirement is 18 x 115 = 2070 calories per day. You can use this Calorie Calculator here to figure out how many calories you need to maintain your weight, lose 1 pound per week, or lose 2 pounds per week.
Now subtract 1000 calories from your daily requirement to get the number of calories you should try to consumer each day. So for me, it would be 2070 – 1000 = 1070 calories per day.
Sign up for a food and exercise dairy such as My Fitness Pal or Jillian Michael’s fitness program. If you have a smart phone, download these apps on your phone so you can keep track of EVERYTHING you eat and all exercise you get each day. You might think you can “mentally” keep track, but trust me, those calories add up and many times, people majorly UNDER estimate their calories.
At the end of each day, total the number of calories you’ve consumed (if you are using a fitness app, they will total them for you automatically). Now in order for you to lose about 2 pounds per week, you need to eat 1000 calories FEWER than your body needs each day. By doing this, it equates to a loss of about 2 pounds per week. If you wanted to aim for a loss of 1 pound per week, simply eat 500 calories FEWER than your body needs each day.
Always remember that you should never be starving yourself. If you find yourself hungry, adjust your diet. Usually when your body is experiencing hunger too frequently, this will cause a major food binge down the road which will bring you back to square one.