woman measuring waist

11 Strategies to Lose 2 Pounds a Week Without Exercise

How to Lose 2 pounds a week

It is possible to lose 2 pounds a week without exercise. Contrary to popular belief, exercise is but one part of the weight-loss equation. As the saying goes, weight loss is 80% diet and 20% exercise. You can lose weight without cardio or any other form of exercise. However, to achieve this goal you need to make major changes to your diet. It is estimated that you need a calorie deficit of about 3500 calories to lose 1 pound and double this to 7000 calories a week to lose 2 pounds. It all comes down to creating and maintaining a calorie deficit. Here, we share with you simple tips to use to create this for weight loss. Use these tips, and you will lose 2 pounds a week without exercise.


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How to lose 2 pounds a week without exercise

  • Subtract 1000 calories from your day.
  • Try alternate day fasting
  • Try 5:2 fasting.
  • Try OMAD.
  • Fill up on high protein foods
  • Eat more whole grains.
  • Eat more vegetables.
  • Practise portion control.
  • Drink more water.
  • Limit processed foods.
  • Eliminate snacking.
  • Cut back on sugar-filled beverages.

grilled chicken on plate

1. Subtract 1000 calories from your diet daily.

You need a calorie deficit of about 7000 calories to lose 2 pounds a week without exercise. To achieve this, first, determine your calories with this online calculator. Using this calculator, we can determine that a 29-year old female weighing 168-lbs needs 2085 calories to maintain their weight, for example. However, to lose 2 pounds a week without exercise, she needs to cut 1000 calories. This means she needs to eat about 1085 calories to achieve this goal. Once you have your calories, keep track of all the food you eat, ensure that you’re eating at a calorie deficit. Use apps such as myfitnesspal or lose it app. Also, you can do this manually by writing it down in a food journal. Either way, note down everything you eat and how much for an accurate view of your total calories daily.


2. Try alternate day fasting

Alternate day fasting is an intermittent fasting approach whereby you eat one day and fast the next day. Most times, the fast lasts for 36-hours, meaning if your last meal was on Monday at 9 pm, your next meal is on Wednesday at 9 am. This fasting schedule works well for weight loss because you go for prolonged periods without food. With this approach, you can lose 2 pounds a week without exercise as you go for 3 -2 days every week without food. Besides, research has shown that alternate-day fasting is just as effective as calorie restriction. However, be warned, it is challenging and takes time to get used to. Beginners can get started using the modified alternate-day fasting approach that allows you to consume 500-calories or 25% of your daily calories on your fasting days. This way, you’re not spending a  full day without food.

woman eating food

3. One Meal a Day (OMAD)

OMAD is yet another intermittent fasting schedule to use to lose 2 pounds a week without exercise. With omad, you have all your meals in one sitting for an hour. This schedule works well when trying to lose weight because there’s only so much you can eat in one sitting. In addition, as your body adjusts, you feel fuller faster even with less food. Eat all your calories in one sitting and forget about food until the next day.


4. Try 5:2 fasting.

Another intermittent fasting schedule that works well for weight loss is 5:2 fasting. With this approach, you fast on 2 non-consecutive days of the week. On your fasting days, calories are restricted to 500 – 600 per day. Fast on Monday and Thursday or fasting on Tuesday and Friday. Just like alternate day fasting, this approach works well for weight loss because it allows you to achieve a calorie deficit. On fasting days, make sure to stick to the calorie allocation with both food and drinks.


However, if you prefer to do it without the food, make sure all your drinks are free of any added sugar or other additions. If you want coffee, have it black with no sugar or creamer. What I love about intermittent fasting schedules such as 5:2 is that it allows you to lose weight while doing nothing. All you have to do is go without food a  few times every week and watch the pounds start falling off.

grilled chicken

5. Fill up on high-protein foods.

High protein foods should be on your plate for several reasons. First, they improve satiety and help reduce appetite. Second, they keep you full for longer. Lastly, they require more energy to break down. About 15% more than any other food group hence boosting your metabolism. Health experts recommend that you aim to eat at least 45 – 56g of protein daily for women and men, respectively.


Start your day with protein, and you will notice you don’t have the urge to snack as much. Opt for eggs and turkey bacon instead of a sugar-filled bowl of cereal that will leave you feeling hungry soon after. Also, choose lean cuts of beef, chicken, and pork to avoid adding cholesterol to your diet. While animal protein can be expensive, there are cheap ways to go about it to fit your budget. Use tips such as buying cheaper cuts of meat or buying in bulk directly from a nearby farm.


6. Eat more whole grains.

Whole grains are one f the best weight loss foods to include in your diet as they do not undergo processing. They’re full of fiber and other nutrients that keep you full for longer. Include a few servings of whole grains in your daily diet to lose 2 pounds a week without exercise. Also, this is a way to cut down on refined grains. Whole grains include foods such as; brown rice, oatmeal, quinoa, whole wheat bread, whole-wheat pasta, and more.

steamed broccoli

7. Eat more vegetables.

Adding vegetables to your diet adds volume improves satiety and reduces your appetite. Veggies are one of the best weight loss foods as they’re extremely low in calories. A 100g of raw spinach contains a mere 23 calories. This means you can eat more, as much as you want without having to worry about calories. As your goal is to cut about 1000-calories from your diet, veggies are a great way to keep yourself full while eating fewer calories. The best low-calories vegetables to eat include; spinach, chard, broccoli, asparagus, beets, cabbage, carrots among others. Keep your preparation simple and avoid high-calorie additions such as heavy cream or oil-based dressings.


8. Practise portion control.

As food has become easily available, so have the serving sizes. It’s not just college students with access to mega-serving. Oversized food portions are now available in restaurants and fast food joints. It is for this reason that many people find it challenging to portion their food correctly. However, when you’re trying to lose weight without exercise, you have to eat less. A simple portion control trick to use is to serve on a small plate or bowl. Do it the Japanese way and serve your food on bowls rather than an oversized dinner plate. You feel just as full as your brain tricks you into thinking you’ve eaten more. If you have to use a big plate, portion half of it with vegetables, and the remaining fill in with a quarter portion of protein and carbs.

woman drinking water

9. Drink more water.

Did you know that drinking water before and after a meal can help you lose weight? This is probably one of the oldest weight loss tips but works just as well. Drinking water before and after a meal improves satiety and helps you eat less as you feel fuller faster. In addition, staying hydrated can help you better differentiate hunger and thirst. We tend to confuse thirst for hunger and snack when we need to be drinking more water. Lastly, if you are dependant on sugary drinks such as sports drinks, substituting them with water instead is a great way to cut calories from your diet.


10. Limit processed foods.

The problem with processed foods is that they’ve been stripped of fiber and other nutrients making them easier to break down. As a result, they don’t provide a consistent supply of energy for the body. This is why you feel hungry soon after eating white bread or pasta. In addition, these foods are high in calories. Substitute these foods with other whole foods to feel full for longer. Instead of white rice, opt for sweet potatoes. Over time you will notice that you stay full while eating less.

salty snacks

11. Eliminate snacking.

Snacking has often been advertised as a great weight loss tip to help you av0id overeating. However, when your goal is to lose 2 pounds per week without exercise, each calorie counts. Eliminate snacking and only eat within your mealtimes to eat 1000 calories less each day. If you have 3-meals a day, the time in between is so small you do not need to have a snack. Besides, if intermittent fasting is part of your schedule, you will notice that it’s possible to go without food for long periods.


12. Cut back on sugar-filled beverages.

Added sugar is one of the evils of the modern diet. Added sugar is in everything even the so-called “healthy foods” such as yogurts. However, the worst culprit among them all is sugar-filled beverages such as; sodas, store-bought coffees, sports drinks, energy drinks, and fruit juices. These drinks are high in calories yet add no nutritional benefit. They do not satisfy hunger and as you drink more and more, you only increase hunger due to the high sugar levels. Start by reducing the frequency and proceed to eliminate them from your diet.

Lose 2 pounds a week without exercise