How to lose 2 pounds in a week? To lose 2 pounds in a week you need to be in a daily caloric deficit of 1000 calories. And the best way to put yourself through a caloric deficit is through diet and exercise. And to do this you need to be burning more calories than you are consuming.
How to lose 2 pounds in a week? iStock-photo credit: Ljupco
What would be the best type of diet to help you lose 2 pounds per week?
That would be a diet that consists of fruits and vegetables, and why is that? Because it is high in fiber and nutrients and low in calories. The types of vegetables that are high in fiber are broccoli, spinach, asparagus, squash, green beans, tomatoes, etc. Eating fruit and vegetables with every meal will suppress your appetite and make you eat less food.
Some good fruits to eat are oranges, strawberries, bananas, apples, apricots, etc. Your goal should be to aim for at least 2 cups of fruit and 6 oz of grain daily for weight loss purposes.
Another thing that will help you lose 2 pounds per week is eating protein with every meal. Protein will help fill you up and suppress your appetite. Some good protein foods are chicken, turkey, fish, beef, steak, shrimp, eggs, tilapia etc.
Protein is essential to building and maintaining lean muscle mass. And the more lean muscle mass you have the faster your metabolism will be. The lean muscle mass on your body drives the rate of your metabolism.
Some good healthy fats that can help satisfy and fill you up are nuts, avocado, seeds, olive oil, etc. If you are consuming healthy fats, you want to keep consuming saturated and trans fats at a minimum.
Without adding exercise into your regular lifestyle routine, it makes it exceedingly difficult to lose any type of weight, especially 2 pounds per week.
Another good weight loss tip that can help you lose 2 pounds per week is drinking up to 8 glasses of water daily. Drinking water will help to make you fuller and it sends a signal to your brain that your stomach is full. It is one of the best appetite suppressors as it will make you eat less food.
Some good cardiovascular exercises to do are swimming, walking, jogging, dancing, gardening, cycling, walking up steps, boxing, etc. Incorporating resistance training workouts to help build and maintain muscle mass is critical to weight loss. Some good resistance training options are dumbbell weights, body weight workouts, resistance band workouts and machine weights etc.
The Bottom Line is eating in a balanced healthy way that puts you in a daily caloric deficit of 1000 calories will help you lose 2 pounds per week. Incorporating exercise in your daily routine is critical in helping you lose weight.
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References
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