Find The Best Way To Lose 2 Pound A Week Meal Plan

When you’re setting your goals, think about both the process and what’s going to be the outcome. You don’t have to have an outcome goal, but you should always have the short-term process goals. Because changing your habits is a key to weight loss and sometimes those small tweaks can help you look attractive. You will get to know a few tips and tricks on how to lose 2 pounds a week. 

How Much Weight Can You Lose in A Week?

Setting realistic fat-loss objectives may seem self-evident. But do we know what is feasible? It’s always a good idea to strive for a weekly weight loss of 1 to 2 pounds over a longer length of time. To lose 2 pounds a week, you must burn 1000 calories more per day than you consume, either through a reduced calorie diet or regular physical exercise, or a combination of the two. Because this is the best short-term aim to achieve and the healthiest way to do so.

How to Lose 2 Pounds a Week - Best Way To Lose weight

How Many Calories to Lose a Pound?

To lose one pound of weight per week, you must burn 3,500 calories more than you ingest. This means that to achieve this deficit, you must cut 500 calories per day to lose one pound in a week, or 1,000 calories per day to lose two pounds in a week, but no additional deficits should be established. You can achieve a calorie deficit by either consuming fewer calories or burning more calories through any physical activity. The ideal answer is a combination of both.

How To Lose 2 Lbs. A Week?

Caloric Deficit

Creating a calorie deficit and losing fat isn’t as simple as it appears, and many people who are attempting to lose weight have struggled with it. For fat loss to occur, you must produce a certain energetic calorie deficit. Losing a pound of fat is considered to necessitate a calorie deficit of 3500 calories per week. Doesn’t it sound like a lot of calories? To make weight loss more manageable, the weekly energy deficit might be broken down into daily deficits of 500 calories per week.

Reduce Carbs

Going for a low-carb diet will remove a lot of the sugars from your diet which will prevent the insulin response that leads to a lot of weight gain. In addition to this, maintaining a low-carb diet will force your body into a ketogenic state where it uses the stored body fat for the energy generation that is used in the activities you perform. Reduce your carbs to 25% of your calorie consumption whereas boosting your protein intake up to 60%. The other 15% should come from healthy fats and vitamins like avocado, oily fish, veggies, fruits, and coconut oil. It is very effective to lose 2 lbs a week.

Eat More Frequently

Eating more frequently means consumption of smaller meals over your day will keep a constant supply of nutrients coming into your system. You will ultimately avoid the hunger cravings that we often feel mid-morning or afternoon. Therefore, we will be less involved in the junk food zone, which is unhealthy.

How Many Calories Should I Eat a Day to Lose 2 Pounds A Week?

If you want to lose 2 pounds a week it would mean 7000 calories burnt per week. In other words, you would have to create a 1000 calorie deficit per day, which is not very healthy and even not sustainable for a very long time. You should start with a healthy deficit of 400–500 calories per day. This would lead to a reduction of around 1 pound per week but you will feel way better, you will be healthier and you won’t be getting those cravings. It is preferable to do both. Increase your activity level by 500 and decrease your caloric intake by 500. So, find a physical activity you love and consume the healthy food choices you like, and don’t avoid your cheat and rest days.

How to Lose 2 Pounds a Week - Diet Plan

How To Lose 2 Pounds A Week Meal Plan?

A significant meal plan can result in a healthy weight loss per week.

Take 100grams of wheat homemade food and 2 egg whites in the morning for breakfast. 5 almonds and 3 egg whites as a mid-morning snack. For lunch, 50 grams of any sort of boiled rice with 100grams of broccoli or 100grams of chicken, or 100 grams of fish, according to your vegan or nonveg diet, but yes, don’t have meat. As a mid-afternoon snack, take any sort of carb-less juice of your choice. And finally, take 5 egg whites and 100 grams of vegetables for your dinner.

This seems like a healthy and fulfilling meal plan, you can just change a few things according to your macro and micronutrient consumption. Take it regularly for 2 weeks and take a brisk walk in the morning. You will lose some weight and see some significant changes. It’s recommended to take a cup of black coffee without sugar before your walk as it will be a mental booster.

How Many Calories Do You Need to Burn to Lose a Pound?

To shed one pound, you must expend the same number of calories as that pound contains. To lose one pound of fat, it is commonly recommended that you burn 3,500 calories more than you consume. To lose 500 calories each day in a week, you must create a caloric deficit of 500 calories per day.

How To Lose 2 Pounds A Week Without Exercise?

In general practice, it doesn’t work for very long. It isn’t even sustainable because the moment you just stop this you are going to gain more than you lost. Your body will get resistant to starvation and will get habitual with it. Your basal metabolic rate will get down and your body will use up the fat stored, but break down muscles and other organs for the protein requirement. You will have to work out daily to keep your metabolic rate up. If you can work out for 2.5 hours a week of brisk walking, that means consumption of some calories and will allow you to eat a little healthier. But what you want to do isn’t that sustainable. You must know this if you want to know about how to lose 2 pounds a week.

How to Lose 2 Pounds a Week - brisk walking

How Many Calories Should I Eat to Lose 2 Pounds A Week?

Men will be easily able to lose 2 pounds per week by eating around 1600-1900 calories per day, but the rate of weight loss will depend on their body size and their activity level.

Whereas, women in particular often burn only 1600- 2100 calories per day. Cutting down 1,000 calories will put them at daily consumption of below 1,200 calories, which is nutritionally unhealthy and can slow your metabolic rate leading to severe problems in your body in a long time.

Weight Loss Per Week Plan

So how can one lose weight in a single week?. This weekly diet plan could help you lose around seven pounds in seven days and help you with how to lose 2 pounds a week.

Early morning

Serve with a fruit of your choice and 3 to 4 assorted seeds, such as watermelon, flax, sesame, melon, chia, and others.


Vegetable parathas by mixing with two multigrain and adding a glass of vegetable juice of your choice. And by adding 1 paneer sandwich with mint chutney or two idlis with sambhar or two egg omelettes. Then, adding two whole grain bread slices or two multigrain mixing with vegetable parathas


Add 4 walnuts to two dates or fruit of your choice or gentle coconut water, especially, add the coconut cream, which is both delicious and nutritious.


A platter of salad, which can be dressed with olive oil or eaten uncooked.


Add two multigrain rotis or a Katori red or brown rice by adding a bowl of dal or pulse such as rajma or Egg bhurji or non-veg sabji with a bowl of low-fat curd


A platter of salad, which can be dressed with olive oil or eaten uncooked


Add two  multigrain rotis or 1 Katori red or brown rice by adding a bowl of dal or pulses such as rajma or Egg bhurji or non-veg sabji with a bowl of low-fat curd


1 bowl of rice ,  1 bowl of salad ,  1 bowl of low-fat curd  add to a bowl of vegetable Dalia upma or a bowl of millet vegetable upma by adding a bowl of sambhar with a bowl of salad or soup

This can be the ultimate weekly weight loss diet plan to give you significant results in the future, fulfilling your stomach and your macro and micro nutrients requirements.


There’s a large amount of content on the net to get fit, on how to lose 2 pounds a week, on how to gain muscle mass, how to lose 3 lbs a week, etc. But all you need to know is that you have to be consistent for a long time to change your body in the way you want. Because it took your body these many years to come to a state it is but all you want to do is give a month’s hard work and change your body?

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