Is it healthy to lose 2 pounds a day?
Losing 2 pounds in a day is considered unhealthy and unsafe for most people. Generally, healthy experts recommend you lose 1 – 2 pounds a week.
Also, it takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 7000 to lose 2 pounds. To lose 2 pounds in a day, you would need to create a calorie deficit of 7000. You can do this by eating less and exercising more.
Most experts recommend reducing calories by at least 500 to start losing weight. You need to burn the extra 6500 to lose 2 pounds in a day.
With exercise, you burn a moderate amount of calories per session. A person who weighs 180-pounds burns approximately 440-calories, rowing vigorously in 30 minutes. Using this example, you’d have to spend at least 7 hours exercising to burn enough calories to lose 2 pounds in a day. An impossible task for most people. Not only due to the time required but also for the intensity.
Although using these extreme measures can you lose weight 2 pounds in a day, they are not recommended. Losing this weight in a day can affect your health.
Risks of losing weight too quickly.
1. It may lead To muscle loss.
When you lose weight too quickly, you end up losing muscle too. While you might be happy to lose 2 pounds in a day, it might be coming from water or valuable muscle that you shouldn’t be losing.
2. It slows down your metabolism.
Your metabolism determines how many calories you burn each day. Losing weight too quickly with extreme low-calorie diets can lead to a slow metabolism. With a slower metabolism, you burn fewer calories in a day. Unfortunately, the effects last long after your “diet” is over.
3. Can cause a nutritional deficiency.
You have to reduce your calories drastically to lose 2 pounds in a day. As a result, you may not be eating enough food to get all the nutrients you need. It can have severe negative consequences such as; poor immune function, weak bones, fatigue, and hair loss. Serious health risks are not worth going through to lose weight.
4. You’re likely to gain it back.
Quick weight-loss measures such as cutting your calories too low or exercising for long hours are not sustainable long-term. As a result, you’re likely to gain all the weight soon after.
Safe and healthy weight loss.
Weight loss occurs when you consume fewer calories than the body burns. This creates a negative calorie imbalance forcing the body to tap into stored fat, thus weight loss. It takes a deficit of 3500 to lose a pound of fat.
Most experts recommend a moderate calorie deficit of 500 – 1000 when losing weight. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort with a daily calorie deficit of 1000 to lose two pounds a week. Achieve this by eating less and exercising more.
Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. Reduce your daily food intake by at least 500 calories. This leaves you with plenty to survive on. Start by cutting out unnecessary calories from junk food and other empty calories with little nutritional benefit. Instead, focus on eating nutrient-dense foods that keep you full.
Exercise to boost weight loss. It is recommended that healthy adults spend at least 200 minutes exercising weekly. Alternate between cardio and weight training for best results. Also, focus on workouts you enjoy doing. This way, you’re more likely to be consistent.
Is it healthy to lose 2 pounds a day? Conclusion
Losing 2 pounds a day is not healthy or safe. Most experts recommend you aim to lose this much weight in a week, not a day.