Here’s How to Lose 2 Pounds a Day and Why You Shouldn’t Try It

You have your big event coming up and you want to shed some pounds quickly. Or you’ve been struggling with weight loss and you’re desperate to see some results. Whatever your motivation is, losing 2 pounds in a day may seem like an attractive option.

The truth is that losing 2 pounds a day is neither sustainable nor healthy for anyone.

Crash diets or extreme weight loss methods may result in short-term weight loss, but they can also have negative effects on your health (1). Instead of trying to lose 2 pounds a day, you should focus on making long-term lifestyle changes that will help you reach your weight loss goals in a safe and sustainable way.

Here’s what you can do to achieve gradual and healthy weight loss (and answers to some common questions about losing 2 pounds a day).

Can I Lose 2 Pounds a Day?

Losing 2 pounds in a day may happen under extreme circumstances. When you’re sick or dehydrated, your body can lose a significant amount of weight in a short period of time. Unexplained rapid weight loss is a cause for concern and should be discussed with a healthcare professional (2).

Attempting to lose 2 pounds of fat a day through extreme measures such as crash diets or excessive exercise can put your body under immense stress and can lead to serious health complications (1).

According to experts, a healthy rate of weight loss is 1-2 pounds per week (3). Losing more than this in a day or even a week may lead to nutrient deficiencies, muscle loss, and other health problems.

Why Is Losing 2 Pounds a Day Not Recommended?

Rapid weight loss can have serious consequences on your overall health and well-being. Here are some reasons why losing 2 pounds a day isn’t recommended:

• Dehydration: When you lose weight too quickly, most of it comes from water and not fat. This can lead to dehydration, which can cause headaches, fatigue, dizziness, and other problems (4).
• Nutrient deficiencies: Crash diets often restrict certain food groups, which can result in nutrient deficiencies. This can lead to fatigue, a weakened immune system, and other health problems (1).
• Muscle loss: When you lose weight rapidly, your body starts to break down muscle tissue for energy. This can slow down your metabolism and make it more difficult to maintain weight loss in the long run (5).
• Eating disorders: Restrictive eating patterns and a constant focus on weight loss can lead to or trigger disordered eating habits (6).
• Loose skin: Losing a lot of weight rapidly can cause loose skin as your body doesn’t have enough time to adjust to the changes (7). This can be a major concern for those who are looking to improve their appearance.

Read more: Are the Best Diet Shakes for Weight Loss Effective?

So What Can I Do Instead?

The key to achieving healthy and sustainable weight loss is making lifestyle changes that work for you. Here are some tips to help you get started:

1. Start by Setting Realistic Goals

Instead of aiming to lose 2 pounds in a day, focus on losing 1-2 pounds per week. This may be slower, but it’s a more realistic and achievable goal.

Consider these factors that determine how much weight you can lose in a week:

• Your current weight and body composition.
• How many calories you consume daily.
• Your level of physical activity.

Aim to create a caloric deficit of 500-1,000 calories per day through a combination of diet and exercise.

Through diet, portion control is your best friend. Once you’ve determined your daily calorie needs, try to consume 500-1,000 calories less than that per day.

You can do this by weighing food (the most accurate but also most time-consuming method), using measuring cups and spoons, or by simply estimating portion sizes.

The hand size method is also a convenient way to control portions. For example, one serving of protein is approximately the size of your palm and one serving of carbs is approximately the size of your fist (8).

In terms of exercise, try to incorporate both cardio and strength training into your routine. Cardio burns calories (9), while strength training helps build muscle mass, which can increase your metabolism (10).

2. Focus on Whole, Nutrient-Dense Foods

Instead of cutting out entire food groups or drastically reducing your calorie intake, focus on filling your diet with whole, nutrient-dense foods. These include fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates (11).

Eating a variety of these foods will not only provide you with essential nutrients but also keep you feeling full and satisfied.

Limit highly processed and high-calorie foods as they offer little nutritional value and can hinder weight loss progress if they make up a large part of your diet (12).

Take a look at our blog, 10-Day Challenge Diet Plan, to learn how to tailor your diet to support your weight loss goals.

3. Stay Hydrated

Drinking enough water is important for overall health and can also help with weight loss (13, 14). You should aim to drink at least eight glasses of water per day and more if you’re physically active or live in a hot climate.

Water helps flush out toxins, keeps you feeling full, and may even boost your metabolism (13).

Avoid sugary drinks such as soda, energy drinks, and juices that are high in calories but offer little nutritional value.

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4. Incorporate Exercise into Your Routine

Regular physical activity helps with weight loss and has numerous health benefits (15). Find an exercise routine that works for you and make it a part of your daily routine.

According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, together with muscle-strengthening activities on two or more days (16).

5. Get Enough Sleep

Getting enough quality sleep is important for your overall health and can also help with weight loss (17).

A lack of sleep can lead to hormonal imbalances that can affect your appetite and metabolism (18). Aim for 7-9 hours of sleep each night.

The foundation shares these tips for better sleep:

• Stick to a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Make sure your bedroom is cool, dark, and quiet
• Avoid screens and stimulating activities before bedtime
•  If you have trouble sleeping, speak to a healthcare professional.

Read more: Weight Loss for Seniors Over 70 – All the Secrets Uncovered

6. Seek Professional Help If Needed

If you’re struggling with weight loss, seek help from a healthcare provider or registered dietitian who can provide you with personalized guidance and support. They can also help you create a realistic plan for long-term weight loss.

FAQs

• How many steps should you take a day to lose 2 pounds a day?

Losing 2 pounds a day through walking alone is almost impossible and is not recommended. For context, losing 1 pound of body weight typically requires burning approximately 3,500 calories (19). To lose 2 pounds in one day, you would need to burn 7,000 calories.

The average person burns approximately 100 calories per mile when walking. This means you would need to walk 70 miles in one day, which is unrealistic and potentially harmful.

Instead, you should aim for a more sustainable goal, such as walking 7,000-10,000 steps a day, as this can contribute to gradual weight loss and improved health over time.

• How many calories a day to lose 2 pounds a day?

To lose 2 pounds a day, you would theoretically need to create a calorie deficit of 7,000 calories. This isn’t achievable or safe for most people. Severely restricting your calorie intake can lead to malnutrition, fatigue, and other health issues (20).

The recommended rate of weight loss for safety and sustainability is approximately 1 to 2 pounds per week, which equates to a daily calorie deficit of 500 to 1,000 calories.

Achieving this through a combination of reduced calorie intake and increased physical activity is the healthiest and most effective approach (21).

• How did I lose 2 pounds overnight?

Losing 2 pounds overnight is usually due to fluctuations in water weight rather than true fat loss. Several factors can contribute to this temporary change:

• Dehydration: Not drinking enough water or sweating excessively can cause water loss.
• Dietary Changes: Eating less salty food or consuming fewer carbohydrates can lead to less water retention.
• Bathroom Visits: Your body may expel waste, contributing to a temporary decrease on the scale.

These changes are normal and typically do not reflect changes in body fat. It’s important to focus on long-term trends rather than daily fluctuations.

• How can I lose 2 pounds a day without exercising?

Attempting to lose 2 pounds a day without exercising isn’t advisable due to the extreme calorie restriction it would require.

Such drastic measures can have severe health consequences, including muscle loss, nutrient deficiencies, and metabolic slowdown (1). Instead, focus on healthy eating habits, such as:

• Reducing portion sizes.
• Choosing nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.
• Drinking plenty of water to stay hydrated.
• Avoiding high-calorie, ultra-processed foods and sugary drinks.

These strategies can support gradual weight loss and are much safer than trying to lose a large amount of weight rapidly without exercise.

If you enjoy snacking, it’s important that you choose nutrient-dense minimally processed snacks. Explore healthy snack ideas in our blog post, Best Dried Fruit For Weight Loss.

• Is 2 lbs of weight loss a week realistic?

Yes, losing 2 pounds a week is considered a realistic and safe goal for many people. Achieving this requires creating a calorie deficit of approximately 1,000 calories per day, which can be done through:

• Diet Modifications: Reducing calorie intake by choosing more nutrient-dense, lower-calorie foods.
• Exercise: Increasing physical activity to burn additional calories.
• Consistency: Maintaining these habits consistently over time.

This rate of weight loss is generally believed to be sustainable and minimizes the risk of losing muscle mass or developing nutritional deficiencies.

• Is losing 2 pounds noticeable?

Losing 2 pounds may not make a dramatic difference visually. Some people may notice a slight change in the bloat around their midsection, but it’s ultimately dependent on individual body composition.

However, losing 2 pounds a week can add up to noticeable changes over time and lead to improved overall health. It’s important to focus on the non-scale victories as well, such as increased energy levels, improved sleep, and better mood.

Learn how to get rid of stretch marks from weight loss in our previous post.

BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!

The Bottom Line

Losing 2 pounds a day isn’t a realistic or healthy goal. Instead, focus on long-term weight loss by making sustainable lifestyle changes such as incorporating exercise into your routine, getting enough quality sleep, and seeking professional help if necessary. 

Remember that slow and steady progress is the key to achieving lasting results and improving your overall health. Make sure to take care of your body and prioritize your overall well-being.

You should keep in mind that weight loss shouldn’t be your sole focus and you should prioritize feeling good and living a healthy lifestyle.