To lose 2 pounds, you need to burn more calories than you consume over a period of several days.. Burn 500 more calories than you eat for seven consecutive days to lose 2 pounds in a week.
- Minimize starches
Reduce the amount of starches in your diet. Starches include breads, potatoes and rice. These foods provide unwanted calories and lead to water retention. Starches should be replaced with whole grains that provide the energy needed for aerobic activities.
- Eliminate sugar
Sugar should be eliminated from your diet. Sugar adds extra calories and the body stores extra sugar as fat. Eliminate soda, juices and desserts, all of which add unwanted calories to your diet.
Add at least 20 minutes of aerobic exercise to your daily routine. Aerobic exercise increases the amount of calories you burn. Interval training burns more calories and helps you lose weight more quickly. Interval training involves alternating high-intensity exercises with low-intensity exercises.
- Drink water
Drink at least 64 ounces of water a day to keep your body functioning properly and help you feel full.
Allow your body to rest at least one day a week. Resting your muscles allow them to recover and gives you the ability to sustain your aerobic workouts.