How Many Calories Should I Eat To Lose 2 Lbs A Week?

Hundreds of fat diets, weight-reduction schemes, and blatant frauds promise rapid weight loss. However, a balanced, calorie-controlled diet combined with increased physical activity remains the cornerstone of successful weight loss. In addition, you must make permanent adjustments in your lifestyle and health practices to at least lose 2 lbs per week.

Extremely slender people cannot lose weight as quickly as fat people. And you should always see your doctor before going on a weight-loss adventure.

Lose 2 LBS A Week - diet plan

People are often encouraged to lose 2 lbs a week. It is, in fact, feasible to lose two pounds every week without risking nutrition deficiency or muscle loss. It necessitates a great deal of personal sacrifice as well as commitment. However, the numbers on the scale will continue to decline until you achieve your target weight.

Lose 2 Lbs A Week Diet Plan

If you’re wondering how to drop 10 pounds in a week, you’ll find that it’s also impossible. It’s impossible to drop 10 pounds in a week. You must decrease 500 to 1,000 calories each day from your regular diet – 3500 to 7000 calories per week – to lose weight. It entails a daily calorie deficit of at least 1,200 calories for women and 1,500 calories for males.

A weekly weight loss of 1 to 2 pounds will result from such a deficit. Even if you eat fewer calories than suggested you will only lose 3 to 5 pounds a week. Nevertheless, such a low-calorie diet should only be followed under medical supervision.  It will help you to lose 2 lbs a week.

Best Way To Lose 2 Lbs Per Week

Find Your Inner Motivation

Nobody else has the power to make you lose weight. To pleasure yourself, you must make dietary and activity modifications. So, what will motivate you to stay on track with your weight-loss goals?

Create a list of what matters to you to keep motivated and committed, irrespective of whether it’s a pending vacation or improved general health. After which, figure out how to ensure you can rely upon your motivating resources during times of temptation. You may, for example, write a motivation letter to yourself on your pantry door or maybe the refrigerator door.

While you must take responsibility for your actions to lose weight, having the appropriate type of support can assist. Choose individuals who will reasonably encourage you, free of shame, humiliation, or sabotage.

Find someone who will listen to your concerns and sentiments in the best-case scenario. Next, spend time with you exercising or preparing nutritious meals. Finally, talk about how important it is for you to live a healthier lifestyle. Accountability from your support group may be a powerful motivator for sticking to your weight-loss objectives.

If you want to keep your weight-loss efforts private, hold yourself responsible by weighing yourself often. Just keep a log of your food and exercise efforts, or utilizing digital tools to track your progress. This is the best way to lose 2 lbs a week.

Are 2 Lbs A Week Healthy To Lose?

If you want to lose weight and keep it off, attempt to shed 1–2 pounds a week. Do it in a gradual but consistent pace. According to research, slow, consistent weight reduction is simpler to sustain over time. This is because it promotes good eating habits and is safer than rapid weight reduction.

Losing weight too quickly can lead to muscle loss, a slowed metabolism, vitamin shortages, gallstones, and various other problems. It is especially true if you attempt to reduce weight rapidly without medical assistance.

Although moderate weight reduction may not appear to be as enticing as rapid weight reduction, several strategies can safely accelerate weight loss. Increase your protein consumption, reduce your sugar and carbohydrate intake, and drink more green tea, for example. In addition, slowly altering your diet and activity habits will assist you in losing weight and maintaining it in the long run.

Workout Plan

Elliptical Machine

The gym’s elliptical machine is excellent fat-burning equipment. The action is gentle on the joints and knees. And it may be done for up to 45 minutes or 90 minutes at a time. The elliptical machine burns roughly 750 calories per hour on average. On that machine alone, this may mount up to almost 3,750 dollars in 5 days! This equipment will help you to improve your fitness workout to lose weight.

Stationary Bike

Another excellent fat-burning tool is the stationary cycle. When you exercise on the bike, you may burn over 1,000 calories in a regular session if you stay within your desired heart rate zone. Over five days, you’ll have burned 5,000 calories. When combined with a calorie reduction in your diet, you may expect to lose 2 pounds a week. This is one of the best equipment to lose 2 lbs a week.

Lose 2 LBS A Week - bike workouts

Running & Power Walking

Other cardiovascular activities, such as jogging and power walking, can also aid in weight loss of at least 2 pounds per week. For example, running for one hour burns 542 calories for someone who weighs 150 pounds. That’s 2,710 calories burnt over five days. That same 150-pound individual burns 525 calories in an hour of vigorous walking and 2,725 calories over five days. Jogging to lose weight is the best thing you can do.

Usage Of Beverages For Losing 2 Lbs


You may believe that drinking water is a no-brainer since, well, it doesn’t have any calories! But H2O has many more properties that make it an excellent weight-loss aid.

Researchers discovered that drinking water could raise your resting energy expenditure the number of calories expended while you are motionless by up to 24-30% in only 10 minutes.

It also aids the kidneys and liver in their functions and being hydrated aids in appetite suppression. Many individuals mistake thirst for hunger. 

Green Tea

Caffeine and antioxidants are two essential elements in green tea that help you lose weight. Caffeine is a stimulant that has been shown to boost calorie expenditure and enhance exercise performance.

Green tea has 24-40 mg of caffeine per cup. Green tea also includes a potent antioxidant and metabolism stimulant that can aid in the breakdown of excess fat in the body. Drinking Green tea is same as lose weight by fasting.

Ketogenic Plan For Losing Weight

A ketogenic diet consists of a high-fat, moderate-protein, and low-carbohydrate diet. The body enters a metabolic condition known as ketosis when carbohydrate is reduced, and fat is elevated. The body then begins to convert lipids into ketones, which provide energy to the brain.

The body and brain become incredibly effective at burning fat and ketones for fuel instead of carbohydrates after a few days or weeks on such a diet. In addition, the ketogenic diet reduces insulin levels, which can help with insulin sensitivity and blood sugar management.


Meat is a crucial component of the keto diet. As a result, staples include red meat, steak, ham, sausage, bacon, chicken, and turkey.


Salmon, trout, mackerel, and tuna are all beautiful choices for a Keto diet plan.


In the keto diet, dairy is required. So, the essential ingredients are cheese, butter, and cream. You can also drink shake diet to lose weight.

Nuts & Seeds

Almonds, chia seeds, flax seeds, walnuts, and pumpkin seeds are all critical meal components.


Green vegetables, tomatoes, onions, peppers, and other low-carbohydrate vegetables can all be included in the keto diet.

Detox Diet To Lose 2lbs Per Week.

According to Harvard Health, the term “detox” refers to medical procedures that eliminate harmful quantities of drugs, alcohol, or toxins from the body. So, the natural health community now offers various detox regimens, often known as “flushes” or “cleanses,” that claim to remove toxins and help people lose weight. Detox diet is the best way to lose 2 lbs a week.

Day 1:

Breakfast: Strawberry & Mango Smoothies 

Lunch: 400 Calories your choice

Dinner: 500 Calories your choice

Day 2:

Breakfast: 400 Calories your choice

Lunch: BLT

Dinner: PCVF

Day 3:

Breakfast: Fruit Yogurt 

Lunch: Hummus Wrap

Dinner: 500 Calories Your choice

Day 4:

Breakfast: Caprese Scramble

Lunch: 400 Calories salad

Dinner: Fish

Day 5:

Breakfast: 400 Calories your choice

Lunch: Chicken salad

Dinner: 400 Calories your choice

Day 6:

Breakfast: Open face PB Sandwich

Lunch: 400-Calorie Salad

Dinner: Pasta with Shrimp

Day 7:

Breakfast: Egg & Veggie scramble

Lunch: Turkey

Dinner: 500 Calories Your choice

Final Thoughts

After you’ve assessed your unique weight-loss obstacles, devise a plan to progressively modify the habits and attitudes that have hindered your previous attempts. Then, if you’re serious about losing weight for good, go beyond merely recognizing your obstacles. Make a strategy for how you’ll overcome them.

You’ll almost certainly experience some setbacks; rather than completely giving up after a setback, just re-motivate and start over the next day. Then, keep in mind that you want to transform your life. It is not going to happen all at once. Stick to your healthy lifestyle, and you’ll reap the benefits. Hopefully, you will lose 2 lbs a week effectively

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