woman showing weight loss

3 Strategies to Use to Lose Two Pounds a Week

How to lose 2 pounds a week

Weight loss occurs when the body burns more calories than consumed. This creates a calorie deficit that leads to weight loss. To lose two pounds a week, aim for a calorie deficit of about 7000-calorie. This means you need to cut about 1000 calories daily. There are several things to do to create and maintain this calorie deficit to lose two pounds a week. Ultimately it all comes down to combining a proper diet and exercise routine. Cut at least 500-calories from your diet daily. The remaining 500-calories, burn off with exercise. This is the best way to lose two pounds a week. Cutting 1000 calories from your diet alone is not recommended as your body needs enough calories to function well. Also, cutting it all with exercise requires too much energy and time to achieve daily. Combining a proper diet and exercise routine is the best way to lose two pounds a week.

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How to lose two pounds a week

  • Diet  and exercise
  • Figure out your daily calories
  • Alternate day fasting
  • Exercise


1. Combine diet and exercise to lose two pounds a week.

Cut 1000 calories every day to lose two pounds in a week. The best way to do this is with a good diet plan and exercise routine. Most health experts recommend that you aim to cut back at least 500-calorie from your diet for weight loss. Eat fewer calories than your body requires and take care of the remaining calories with exercise. Sports and exercise are great ways to burn off the remaining calories. Depending on the intensity, you can burn it all off in 1-hour. Invest in a good fitness and activity tracker to accurately keep track of the calorie burned during exercise. This combination of diet and weight loss is enough to help you lose two pounds a week.

man counting calories

2. Determine your daily calories  to lose two pounds a week

Figure out your daily calorie to lose two pounds in a week. Start by tracking all your food, everything you eat and drink for three days or a week. Use apps such as myfitnesspal, or lose it app. Next, use this online calculator to determine how much you should be eating to lose weight. The number of calories needed to gain, maintain or lose weight depends on factors such as; age, weight, gender, height, and lifestyle. As such, they vary from person to person. The goal with tracking your calorie is to help you understand how much you’re eating then cut back for weight loss.  For example, a 5’7 woman weighing 182 lb need to eat 1900 calories to maintain her weight and 1400 calorie to lose weight. The difference of 500-calorie, in this case, is in line with what most health experts recommend for weight loss.


3. Try Alternate day fasting.

Intermittent fasting is an eating approach that cycles between periods of eating and fasting. Most of your day/week is spent fasting, with only a small portion left for eating. What makes intermittent fasting good for weight loss is that it limits your eating time. Studies have shown it’s just as effective as calorie restriction. One intermittent fasting schedule that works well for weight loss is alternate-day fasting. On this schedule, you spend 36-hours fasting and then eat all your meals as you would the next day. If your last meal was on Monday dinner at 9 pm, your next meal will be Wednesday breakfast a 9 am. Alternate day fasting can help you lose two pounds a week as you go without food for 2- 3 days of the week. However, be warned, alternate-day fasting can be very challenging. If you’re new to intermittent fasting, start slow. Start with a 12-hour fast for a week or more, then proceed to 16-hour fasting before getting started with alternate-day fasting.

woman exercising with kettlebell

4. Exercise to lose two pounds a week.

You have to exercise daily to burn off that extra 500-calories. Choose a high-intensity workout that will help you burnt it off in a fast as 1-hour. For best results, combine both cardio and weight training exercises. The best cardio workouts to burn 500 calories include; rope jumping, swimming, running, riding a bike. Also, consider sports such as; volleyball, boxing, martial arts among others. If you prefer to exercise indoors, use an elliptical machine, stationary exercise bike, or rowing machine. Do these workouts daily to lose two pounds in a week.  Dance classes such as belly dancing or Zumba are also a fun way to burn off 500-calories. You’ll hardly notice the time pass.


Other tips to use to Lose two pounds a week

  • Add volume to your meal with veggies.

Add volume to your meal with non-starchy vegetables. They’re great for anyone trying to lose weight as they’re low in calories yet keep you full for longer. Enjoy a second serving without having to worry about extra calories. Besides, vegetables are great for those on a budget as you get more without spending extra. The best veggies to eat to lose two pounds a week are non-starchy vegetables. These include; broccoli, beets, cauliflower, cabbage, mushroom, eggplant among others. Also, avoid adding extra dressings on these veggies. Instead, opt for a drizzle of oil with seasoning or balsamic vinegar.

oven roasted chicken

  • Eat more high-protein foods.

Eat more high protein foods to lose two pounds in a week. High protein foods such as; eggs, beef, pork, or chicken are great for weight loss as they keep you full for longer.  This way, as you cut your calories to lose weight, you don’t feel like you are starving yourself. Incorporate protein-rich foods in all your meal to improve satiety and reduce appetite. Start your breakfast with a veggie-filled omelet instead of the usual high-sugar cereal. Besides, studies have shown that diets high in protein result in reduced calorie consumption by as much as 441-calories daily. Choose lean cuts to avoid cholesterol. If you’re working with a budget, choose cheaper cuts or buy wholesale as quality animal protein tends to be very expensive.


  • Eat more fiber food.

Just like protein food, your diet should include high-fiber food as they also keep you full for longer. Besides, if you’re working with a tight budget, fiber foods such as legumes can help save you money. Not only are they cheaper per pound compared to animal protein, but they also serve you for longer. Opt for a meatless Monday to include more of these fiber foods into your diet. Or better yet, substitute high-fiber legumes for one animal protein meal daily. Instead of beef for lunch and chicken for dinner, have beans for lunch. Besides, high-fiber legumes such as beans, lentils also contain a good amount of protein.

foods served on small bowls

  • Use smaller plates.

Eat less to lose two pounds a week. One good weight loss tip to use for portion control is to serve on smaller plates. It has now been proven, that we tend to eat more with bigger plates and less with smaller bowls with no change in satisfaction. If you struggle to portion your food, consider this trick. Invest in Japanese bowls are that are much smaller than normal dinnerware. If you’re in college or at work and eat at a cafeteria, serve with a medium-sized salad bowl for a smaller portion.


  • Keep trigger food out of sight.

Out of sight, out of mind. Use this to your advantage when trying to lose two pounds a week and keep all your trigger food out of sight. This applies both at home and at work. Give away all the tempting ice creams, cookies, candies, and soda. It’s much harder to avoid temptation when it’s within your reach. Clear out everything, the crisps, the baked treats everything. These foods are highly addictive and can derail your weight loss progress.

cookies and cream milkshake

  • Forget about the liquid calories.

Liquid calories are nothing more than empty calories. They add no nutritional value and are so easy to break down you’ll be feeling hungry sooner than later. These include drinks such as; milkshakes, sodas, fruit juices, energy drinks, red wine, white wine, beer, etc. Just like fried foods food, these calories count and can derail your weight loss goals. Besides, most of these drinks contain about 250-calorie per serving. As they’re so addictive, you can easily sip away a week’s worth of weight loss progresses in minutes.


  • Stay hydrated.

Instead of the high-calorie, high-sugar liquid calories, drink water. It’s one of the best weight loss drinks available. It’s free, comes with zero calories, and is just as good at keeping you energized. If you can’t stand plain water, add in some fruits. Also, consider herbal teas or coffee to keep you hydrated. However, make it at home and forget the extra topping to keep it low in calories.

Lose two pounds a week