How To Guarantee Lose 2 Pounds Per Week


If you’re trying to reduce your weight, managing the amount of weight that you decide to lose in a week is an intelligent idea. Two pounds is the maximum suggested amount of weight to lose in a week, based on the University of Maryland Medical Center. By planning to limit your weight loss to 2 lbs. each week, you will more successfully get rid of unwanted body fat, instead of water weight, and you have a greater possibility of keeping it off over time.

 
Weight Loss Guardian

Calories
One pound of body weight is equal to 3,500 calories; consequently, to guarantee a 2-lb. loss every week you will have to net a deficit of 1,000 calories each day. Combining diet with exercise to help reduce your calories is usually more effective than seeking to eliminate that many calories simply from your daily diet. Try to eat 500 fewer calories daily while also burning an extra 500 through exercise.

Diet
Eliminating 500 calories from the daily meal plan may sound challenging, but making a few simple swaps may go a long way. Eat foods that you could eat in large quantities without racking up the calories, for example fruits, vegetables, legumes, lean protein and also whole grains. The experts indicate basing eating habits around vegetables and fruits, and with a little creativity you may make low-calorie meals and snacks that are decadent rather than restrictive. For example, include apples, nuts and cinnamon to leftover brown rice for a sweet treat. Pair vegetables similar to carrots, bell peppers and celery with low-fat dips and salad dressings rather than consuming potato chips. And make home-made creamy smoothies with low-fat milk, fresh strawberries and bananas instead of consuming ice cream.

Exercise
Burning 500 calories through exercise each day will also aid to guarantee a 2-lb. weight loss every week. High-impact aerobics can burn up to 600 calories per hour, based on Harvard Health Publications, based on your height and weight. Similarly, an hour of tennis can provide you with a deficit of 600 calories, and running at a pace of 5 mph, or a 12-minute mile, can possibly lose close to 700 calories in 60 minutes.

Healthy Habits
Making good changes to your lifestyle can even help you lose 2 lbs. per week . Aspects for example getting enough sleep at night, having 8 to 10 glasses of water during the day to stay hydrated, getting healthy ways to reduce work or family stress and avoiding an over-consumption of glasses of wine can raise your energy levels and mental outlook, which will be advantageous in remaining on track to achieve the body and fitness goals.