How Do You Lose 2 Pounds a Week?


Quick Answer

Mayo Clinic explains that losing 2 pounds per week requires burning 1,000 calories more per day than are consumed. A balance of dietary changes and exercise provides a healthy way to achieve this goal.

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Full Answer

To lose 2 pounds in a week, it's necessary to create a daily calorie deficit of 500 to 1,000 calories, Mayo Clinic states. This means burning off 500 to 1,000 calories more than a person eats every day for seven days. For long-term weight loss success, losing a maximum of 2 pounds a week is a realistic goal. To achieve this, focusing on a diet of lean meats, fruit and vegetables, and whole grains is essential. In addition, avoiding processed foods full of sugar and fats is helpful. Starting each day with a healthy breakfast can prevent cravings and is therefore useful when trying to lose weight.

Mayo Clinic emphasizes the need to make a commitment to achieve weight-loss goals. This includes both short-term goals to begin a weight-loss regimen and stick to the plan as well as long-term goals to ensure that the weight lost stays off long-term. In addition to planning weight-loss strategies, Mayo Clinic recommends addressing external stressors that trigger unhealthy lifestyle choices, including financial and interpersonal worries.

MyDailyMoment suggests that minor adjustments to daily routines can help with weight loss goals. For example, eating a balanced breakfast each day helps provide energy for the day, and it lessens cravings throughout the day. Drinking lots of water helps maintain a feeling of fullness, and it replaces empty sugars and calories from sweetened drinks. Eating more slowly helps the stomach register feelings of fullness before over-indulgence occurs.

Although diet is an important component of weight loss, increasing activity levels is also essential. MyDailyMoment suggests establishing a workout routine, which makes working out a normal daily activity. Additionally, finding ways to stay motivated make it much easier to maintain lifestyle changes. Mayo Clinic recommends finding the right support group to encourage the weight-loss regimen.

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