If you want to lose 2 pounds in a week, that means for the week you need to burn 7,000 calories more than you consume (2 Pounds = 7,000 calories). Per day, you need a 1,000 calorie deficit. You can do it! Is it Healthy to Lose 2 Pounds a Week?
One pound of fat is made up of 3,500 calories — that’s how much you need to burn from your energy intake each week to lose one pound. So two pounds means you need to reduce your caloric intake by 7,000 (or burn that amount throughout the week). So before you set out on your weight loss journey, there’s some math to be done.
Reading this article might lead you to think the best way to lose two pounds a week is from ten thousand steps and a half-hour of circuit training every day.
The main potential advantage of any type of induction period for rapid weight loss in the first week is that a large drop on the scale is a motivational boost for many people (even if it is mostly water weight). Why do you hear so many diet and fitness professionals insist on 2 lbs a week max?
Why do people say 2 lbs a week?
The math is based on what’s practical given the number of calories an average person burns in a day and how much food someone can reasonably cut in a day.
Can you lose more than 2 lbs of pure fat in a week? Yes, although it’s easier in the beginning. It gets harder as your diet progresses. How do you do it? My rule is, extraordinary results require extraordinary efforts. An extraordinary effort means a particularly strict diet, as well as burning more calories through training because you can only cut your calories so far from food before you’re starving and suffering from severe hunger.
The cyclical aspect of the diet means that after three to six days of an aggressive calorie deficit and strict diet, you take a high calorie / high carb day to re-feed the body and re-stimulate the metabolism. Essentially, this helps reduce the starvation signals your body is receiving.
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Weight loss is somewhat meaningless unless you also talk about body composition; the fat to muscle ratio, as well as water weight. Ask any wrestler about fast weight loss and he’ll tell you things like, “I cut 10 lbs overnight to make a weight class. It was easy – I just sweated it off.”.
That’s only a general recommendation and a good benchmark for setting weekly goals. It’s also sensible and realistic because it’s based on average or typical results . The actual amount of fat you can lose depends on many factors. For example, weight losses tend to be relative to body size.
Faster fat loss IS possible. My question is, are you willing to tolerate the hunger, low calories and high intensity exercise for that kind of deficit? Do you have the work ethic? Do you have the supreme level of dietary restraint necessary to stop yourself from binging and putting the weight right back on when that aggressive diet is over? Or would you rather do it in a more moderate way where you’re not killing yourself, but instead are making slow and steady lifestyle changes and taking off 1-2 lbs of pure fat per week, while keeping all your hard-earned muscle?
How can I lose 2 pounds in a week?
Walking is one of the best cardio workouts for weight loss and it can be enough exercise on its own to help you lose 2 pounds per week. Additionally, there are a lot of ways to walk more each day. For starters, I suggest you start each day with a fasted morning walk.
1 pound of fat contains approximately 3,500 units of energy (calories), so you must have a caloric deficit of 3,500 over the course of a day, week, month, or however long you are trying to lose weight, to lose one single pound.
Satiation is the feeling of fullness and satisfaction that occurs during a meal with, which subsequently promotes satiety , which is the feeling of fullness and satisfaction after a meal ends. Satiety and satiation are two of the most critical concepts for energy balance and weight management for many people because often people intake too many calories simply because they are not satiated.
Protein has 20-30% energy expenditure, alcohol has 15-20% energy expenditure, carbohydrate has 5-10% energy expenditure, and fat has 0-5% energy expenditure. Lastly, the amount and type of physical activity you do determines how many additional calories you burn on top of these two factors. Knowing this information, we can begin to make our plan …
If you do want to follow a specific diet plan, intermittent fasting and the ketogenic are two of the best options, in my opinion. Some people might do well with intermittent fasting and eating only one large meal per day, however, that might not work well for you.
Control Your Alcohol Intake. Alcohol contains loads of calories and contributes to a slower metabolism. According to a study published by The American Journal of Clinical Nutrition, “Heavy alcohol intake (≥ 30 g/d) contributes directly to weight gain and obesity, irrespective of the type of alcohol consumed.”.
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