{"id":25026,"date":"2021-07-21T21:40:44","date_gmt":"2021-07-21T21:40:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25026"},"modified":"2025-01-24T11:41:03","modified_gmt":"2025-01-24T11:41:03","slug":"lose-2-pounds-a-week","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/","title":{"rendered":"Lose 2 Pounds A Week: The Beginner&#8217;s Guide To Safe Weight Loss"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Is_It_Realistic_to_Lose_2_Pounds_a_Week\" >Is It Realistic to Lose 2 Pounds a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Is_Losing_2_Pounds_Noticeable\" >Is Losing 2 Pounds Noticeable?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#How_Many_Calories_Should_I_Eat_to_Lose_2lbs_a_Week\" >How Many Calories Should I Eat to Lose 2lbs a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Creating_a_Calorie_Deficit_Is_the_Only_Way_to_Lose_Weight\" >Creating a Calorie Deficit Is the Only Way to Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Change_Your_Way_of_Eating\" >Change Your Way of Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Get_More_Active\" >Get More Active<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Sample_7-Day_Healthy_Meal_Plan_for_Weight_Loss\" >Sample 7-Day Healthy Meal Plan for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Day_Seven\" >Day Seven<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Is_losing_20_pounds_in_2_months_realistic\" >Is losing 20 pounds in 2 months realistic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#How_can_I_lose_1_pound_a_day\" >How can I lose 1 pound a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#Is_losing_3_pounds_a_week_healthy\" >Is losing 3 pounds a week healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#How_many_calories_does_10000_steps_burn\" >How many calories does 10,000 steps burn?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve heard it all when it comes to weight loss, from fad diets that work for a while but then fail miserably to exercise routines that are too hard on your joints and tendons. But what if you could lose two pounds a week without starving yourself? It sounds impossible, but it&#8217;s not! All it takes is some knowledge about how the body really works.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Realistic_to_Lose_2_Pounds_a_Week\"><\/span><b>Is It Realistic to Lose 2 Pounds a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing 2 pounds a week is generally considered a realistic and healthy goal for many people (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This rate of weight loss is often recommended by health professionals as it typically involves creating a<a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\"> calorie deficit<\/a> through a combination of diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, individual results can vary based on factors such as starting weight, metabolism, diet, and physical activity levels. It&#8217;s always a good idea to consult a healthcare provider before you start any weight loss plan to ensure it&#8217;s appropriate for your personal health needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Losing_2_Pounds_Noticeable\"><\/span><b>Is Losing 2 Pounds Noticeable?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing 2 pounds may not seem like a significant amount of weight, but it can definitely be noticeable both physically and mentally.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the physical changes may not immediately be visible to others, you may notice a difference in the fit of your clothes or how you feel in your body. You may feel less bloated, and see your tummy becoming flatter.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mentally, losing 2 pounds can be motivating and encouraging, particularly if you\u2019ve struggled with weight loss in the past. It may also help boost your confidence and self-esteem as you start to see progress toward your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67758\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1024x576.png\" alt=\"Lose 2 Pounds A Week\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/high-protein-low-carb-diet-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Eat_to_Lose_2lbs_a_Week\"><\/span><b>How Many Calories Should I Eat to Lose 2lbs a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To determine how many calories you should eat to lose 2 pounds a week, you&#8217;ll first need to know your total daily energy expenditure (TDEE), which is the number of calories you need to maintain your current weight. Once you have your TDEE, you can subtract 1,000 calories per day to achieve your desired weight loss (<\/span><a href=\"https:\/\/www.nature.com\/articles\/ejcn2016228\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simplified way to estimate your TDEE:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calculate your Basal Metabolic Rate (BMR):<\/b><span style=\"font-weight: 400;\"> This is the number of calories your body needs when at rest. You can use online calculators that require your age, gender, weight, and height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Factor in your activity level:<\/b><span style=\"font-weight: 400;\"> Multiply your BMR by an activity factor (e.g. sedentary = 1.2, lightly active = 1.375, moderately active = 1.55, very active = 1.725, extra active = 1.9).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Subtract 1,000 calories from your TDEE:<\/b><span style=\"font-weight: 400;\"> This will give you the number of calories you should aim to consume daily in order to lose 2 pounds a week.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For example, if your TDEE is 2,500 calories, you would aim to eat 1,500 calories per day to achieve a 2-pound weekly weight loss. It&#8217;s important to ensure your calorie intake doesn&#8217;t drop too low as this can be unhealthy. Consulting a healthcare provider can help tailor this approach to your individual needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Creating_a_Calorie_Deficit_Is_the_Only_Way_to_Lose_Weight\"><\/span><b>Creating a Calorie Deficit Is the Only Way to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The body maintains its weight by adjusting itself based on what goes into it &#8211; when you consume more calories than you burn, the body stores these extra calories to use later. The same concept applies when you consume fewer calories than used each day &#8211; stored fat is used as fuel instead of food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When creating a calorie deficit, the ultimate goal is that it&#8217;s large enough to cause your current fat stores to be completely depleted. The required calorie deficit to lose 2 pounds a week is 7,000 calories. This translates to a calorie deficit of 1,000 kcal per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two ways to create a calorie deficit. You can either spend more time exercising or eat less. You can also do a mixture of these two strategies. Changing your habits so you&#8217;re eating less and moving more can be challenging, so here are some strategies you can try:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Change_Your_Way_of_Eating\"><\/span><b>Change Your Way of Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diet is the biggest struggle for people who are trying to lose weight. Try these tricks for lowering your calorie intake to lose 2 pounds a week.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Be Wary of Fad Diets<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people are frustrated by the dieting process. They want to enjoy a leaner body but get tired of using fad diets that don&#8217;t really work in the long term. The problem with most diets is they\u2019re too restrictive.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Everyone should avoid starving themselves while dieting. This usually leads them to binge later on or overeat when they finally get a chance to compensate for their earlier deprivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to cut calories from your diet, don&#8217;t cut so much that your body is constantly craving food. You can lose 2 pounds a week following a diet plan with at least <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">1,200 calories<\/a> per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3225890\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This will help your body burn calories faster even while resting &#8211; any less will slow down your metabolism, making it more difficult for you to lose weight.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<ul>\n<li><strong>Focus on Quality over Quantity<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of thinking &#8220;how much&#8221; or &#8220;how little&#8221; you&#8217;re allowed at each meal, you should focus on what it contains. Healthy foods contain plenty of nutrients that will help keep your body strong and hinder further weight gain, while unhealthy foods lack nutritional variety apart from fats or carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should avoid foods with a high level of unhealthy fats and sugars such as fried and packaged foods, refined sugar, candy bars, fast food, margarine, ice cream, etc. These foods tend to be highly processed and cause unhealthy spikes in blood glucose levels, followed by equally harmful crashes (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pattern contributes to over-eating because one of your body&#8217;s natural reactions is to make you feel hungry once it gets used to the quick surges from certain types of food. If you want to eat more without gaining weight, try making better choices during each meal.<\/span><\/p>\n<ul>\n<li><strong>Try Eating More Food to Lose Weight<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It sounds counterproductive &#8211; how can eating more result in weight loss?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One solution many people have found is volume eating, which involves eating more food for each meal without upping your caloric intake. This allows you to consume enough calories while still enjoying an abundant and filling meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Volume eating involves eating more food at each meal but not increasing the total amount of calories you consume on a regular basis. It\u2019s one of the most effective methods for creating a calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea behind volume eating is simple &#8211; you should eat a large amount of low-calorie, high-fiber foods, and other nutrient-rich foods at each meal instead of higher-calorie but less filling options such as junk food or sweets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As this will fill you up with fewer calories, you can consume more at every meal and end up getting as much or more than someone who eats smaller portions but consumes the same number of total calories.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68149\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1024x640.png\" alt=\"Lose 2 Pounds A Week\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Volume eating works on many different levels:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, by increasing the amount of food you eat at each meal, you can take advantage of a concept known as caloric density. This term refers to how much energy is packed into a certain amount of food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high-caloric density food such as olive oil has 100 calories in two tablespoons compared to the same number of calories from other foods such as ice cream or steak, which may have 50% more volume but only 50% more calories. Increasing the volume and decreasing the calorie content allows you to eat more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another crucial aspect is fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber fills you up without adding any additional calories and it helps slow down digestion so your body will feel full for longer (<\/span><a href=\"https:\/\/www.google.com\/search?q=fiber+for+weightloss+.gov&amp;oq=fiber&amp;aqs=chrome.2.69i59j69i57j35i39j0i67i512i650j0i273i433i512i650j0i67i512i650l2j0i67i433i512i650j0i67i512i650l2.2936j0j15&amp;sourceid=chrome&amp;ie=UTF-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fibers are abundant in many common fruits and vegetables, especially those with a high water content such as tomatoes, cucumbers, and lettuce. If you can eat plenty of these foods while keeping your calorie intake down, you&#8217;ll feel full with fewer calories!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_More_Active\"><\/span><strong>Get More Active<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being physically active will help you achieve a calorie deficit without having to eat too few calories. Here&#8217;s how you can switch up your exercise routine and reach your target of calories to burn to lose 2 pounds a week.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-overnight-weight-gain\/\">How to Get Rid of Overnight Weight Gain? Discover 8 Easy Ways<\/a><\/em><\/p>\n<ul>\n<li><strong>Strength Training<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calisthenic-strength-training\/\">Strength training<\/a> is a great way to lose weight for both men and women. Strength training burns calories by building lean muscle mass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lean muscle tissue relies on calories, even when you\u2019re not active. This means that having more lean muscle will burn extra calories while you\u2019re at rest. An interesting fact about strength training is that it creates an after-burn effect.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, we have something called EPOC (excess post-exercise oxygen consumption), which is what happens after you train. Your body works harder to recover from the workout, taking longer than regular exercise and requiring more energy (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410600552064\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep in mind that strength training isn&#8217;t just for men and women can benefit greatly from it as it creates a leaner physique with less body fat. Women can also often have difficulty building muscle due to hormonal balance. Although they may find gaining muscle challenging, they&#8217;ll notice that the more lean muscle mass they have, the more calories they burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can focus on one area of strength training or do various exercises to include almost all your major muscles. For example, you could choose to do shoulder presses and push-ups for your upper body, lunges, and squats for your lower body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important thing is consistency. You won\u2019t see results if you don&#8217;t work out often and regularly. It&#8217;s best to do at least three strength training sessions per week, splitting up each session.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Walk 10,000 Steps a Day<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How can you lose 2 pounds a week by walking? Step up your daily walking by 10,000 steps. It may initially seem like a lot, but it&#8217;s not that difficult if you put in the effort every day and gradually work up to that point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no set time when people start counting their steps. A good time to walk is after work or school where you can take a stroll and enjoy nature as you walk. Or if your job involves a lot of walking, know that every step you take matters and should be factored into your daily activity levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several ways you can keep track of your daily step count. If you have the money, purchasing a step-counter watch would be ideal. It will count for you, so there will be no need to manually tally how many steps you\u2019ve walked every day. In times when money matters, try using an app on your smartphone instead. It&#8217;s free and it does the job just fine. <span data-sheets-root=\"1\">If you&#8217;re curious <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-burned-in-10000-steps\/\">how many calories are burned in 10, 000 steps<\/a>, check out our earlier article<\/span><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/i-want-to-be-skinny\/\">I Want to Be Skinny: 6 Science-Backed Strategies for Fat Loss<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_7-Day_Healthy_Meal_Plan_for_Weight_Loss\"><\/span><b>Sample 7-Day Healthy Meal Plan for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose weight, you&#8217;ll need to create a calorie deficit in your dietary plans. However, you should also ensure you get all the nutrients your body needs such as macronutrients, vitamins, and minerals. Here&#8217;s how a healthy and effective 1,200-calorie meal plan can look:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of 1 link sausage, 1 large egg, and cheese scramble &#8211; 21.8g fat, 8.9g carbs, 22.1g protein, and 322.6 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">2 slices of cantaloupe served with nonfat Greek yogurt &#8211; 19.9g carbs, 1.2g fat, 25.7g protein, and 333 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 turkey sandwich alongside carrots with hummus &#8211; 49.6g carbs, 10.6g fat, 17.6g of protein, and 351 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 bowl of macaroni goulash &#8211; 53.8g carbs, 3.5g fat, 24.9g protein, and 332.5 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,195<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2oz honey ham, 3 large scrambled eggs seasoned with 1 pinch of cayenne pepper and \u00bc teaspoon of turmeric &#8211; 5.5g carbs, 16.2g fat, 29g protein, and 291.3 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">1oz granola &#8211; 15.1g carbs, 6.8g fat, 4.2g protein, and 139 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 mango protein shake &#8211; 44.3g carbs, 6.1g fat, 32.8g protein, and 355.3 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 BLT sandwich served with easy hard-boiled eggs &#8211; 29.7g carbs, 21.5 fat, 25.2g protein, and 415 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,200<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68160\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1024x640.png\" alt=\"Lose 2 Pounds A Week\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4733-2200-calorie-meal-plan-high-protein.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">8oz breakfast fruit smoothie (\u00bd cup halved strawberries, \u00bd medium banana, and \u00bd cup orange juice) and 4 rashers of bacon &#8211; 33.6g carbs, 19.7g fat, 8.1g protein, and 336 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">2 servings of cinnamon apple bites &#8211; 43.2g carbs, 0.5g fat, 1g protein, and 161 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving of cucumber tomato salad with tuna, alongside 1 serving of cheese slices &#8211; 21.9g carbs, 12.1g fat, 43.5g protein, and 352 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of shrimp and corn with basil &#8211; 32.7g carbs, 13.7g fat, 20.3g protein, and 315.1 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,163<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 oz pecans &#8211; 7.9g carbs, 40.8g fat, 5.2g protein, and 391.8 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">8oz nonfat Greek yogurt alongside 1 cup of halved strawberries &#8211; 19.8g carbs, 1.3g fat, 24.1g protein, and 182.4 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving of lemon avocado salad &#8211; 20g carbs, 29,6g fat, 4.6g protein, and 333.9 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 bowl of macaroni goulash served with \u00bd can of tuna and corn &#8211; 53.8g carbs, 3.5g fat, 24.9g protein, and 332.5 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,241<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 medium apples &#8211; 50.3g carbs, 0.6g fat, 0.9g protein, and 189.3 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">1 cup of nonfat Greek yogurt &#8211; 8.6g carbs, 0.9g fat, 24.5g protein, and 141.6 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 cup of nonfat Greek yogurt, 2 tablespoons peanut butter, and 1 tablespoon vanilla extract &#8211; 16.3g carbs, 17.4g fat, 31.5g protein, and 345.1 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">2 servings of chicken kabobs &#8211; 66.7g carbs, 7.4g fat, 56.5g protein, and 570 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,246<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 bowl of cornflakes and 1 medium apple &#8211; 60.4g carbs, 5.3g fat, 10.6g protein, and 317 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">1oz granola &#8211; 15.1g carbs, 6.8g fat, 4.2g protein, and 138.6 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving tuna-stuffed pepper alongside 1oz almonds &#8211; 18.5g carbs, 17.0g fat, 41.1g protein, and 376 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 BLT sandwich &#8211; 29.3g carbs, 16.7g fat, 18.9g protein, and 343.3 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,175<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving watermelon cooler smoothie and 2 medium apples &#8211; 80.1g carbs, 1.1g fat, 3.0g protein, and 306 calories.<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">1 serving fruit salad made from 1 cup blueberries, and 1 cup halved strawberries &#8211; 33.1g carbs, 0.9g fat, 2.1g protein, and 133 calories.<\/span><\/p>\n<p><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of turkey lettuce roll ups with 2 dashes of pepper and 1oz almonds &#8211; 11.4g carbs, 16.8g fat, 24.3 protein, and 283 calories.<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving tomato mozzarella tuna melt &#8211; 31.6g carbs, 15.8g fat 51.1g protein, and 461.2 calories.<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,183<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 1,200-calorie diet meal plan is courtesy of <\/span><a href=\"https:\/\/www.eatthismuch.com\/\"><span style=\"font-weight: 400;\">eatthismuch.com<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" alt=\"Lose 2 Pounds A Week\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_20_pounds_in_2_months_realistic\"><\/span><strong>Is losing 20 pounds in 2 months realistic?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 20 pounds in 2 months is a challenging goal and may not be realistic or healthy for everyone. It would require losing an average of 2.5 pounds per week, which is above the generally recommended rate of 1-2 pounds per week for sustainable weight loss (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving this goal safely would require a significant calorie deficit, which may not be sustainable or healthy for every individual. It&#8217;s advisable to consult a healthcare professional to tailor a weight loss plan that meets your health needs while also ensuring nutritional balance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_1_pound_a_day\"><\/span><strong>How can I lose 1 pound a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 1 pound a day is generally not recommended as it would require a 3,500-calorie deficit per day, which is incredibly difficult to achieve in a healthy and sustainable manner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a deficit would typically require extreme calorie restriction and excessive physical activity, which can be dangerous and lead to nutritional deficiencies, muscle loss, and other health issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A more sustainable approach is to aim to lose 1-2 pounds per week by adopting a balanced diet and regular exercise routine. Always seek the guidance of a healthcare provider before you attempt significant weight loss goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_losing_3_pounds_a_week_healthy\"><\/span><strong>Is losing 3 pounds a week healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing 3 pounds a week may be considered too fast for many people and could potentially be unhealthy, particularly if achieved through extreme calorie restriction or excessive exercise. The recommended weight loss rate is generally 1-2 pounds per week to ensure that the body isn\u2019t deprived of essential nutrients and to minimize the risk of muscle loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rapid weight loss can also lead to other health issues such as gallstones and nutrient deficiencies. It&#8217;s best to aim for gradual, steady weight loss and seek professional advice to ensure a safe approach.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_10000_steps_burn\"><\/span><strong>How many calories does 10,000 steps burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of calories burned by walking 10,000 steps will vary depending on factors such as weight, pace, and walking surface.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On average, a person who weighs 155 pounds may burn approximately 300-400 calories by walking 10,000 steps at a moderate pace (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Heavier individuals may burn more calories, while lighter individuals may burn fewer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a fitness tracker can provide a more personalized estimate based on individual factors. Always consider combining walking with other forms of exercise and a balanced diet for optimal health and weight management.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lose_2_Pounds_A_Week\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Losing weight can be quite simple once you understand the way your body works. The key is knowing how much you should be eating and what your body needs for you to get healthy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a way to lose weight, these excellent tips and tricks for reducing your caloric intake without feeling hungry or deprived of the foods you love can help. Don&#8217;t forget to be active and move more. By following these simple guidelines, you should be well on your way to losing 2 pounds per week.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve heard it all when it comes to weight loss, from fad diets that work for a while but then fail miserably to exercise routines that are too hard on your joints and tendons. But what if you could lose two pounds a week without starving yourself? It sounds impossible, but it&#8217;s not! All it [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":70401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117],"class_list":["post-25026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lose 2 Pounds A Week: The Beginner&#039;s Guide To Safe Weight Loss - BetterMe<\/title>\n<meta name=\"description\" content=\"What should you do to \u2605 LOSE 2 POUNDS A WEEK? \u27a4 If you\u2019re looking for safe weight loss tips, here is a comprehensive guide you can use to see results.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lose 2 Pounds A Week: The Beginner&#039;s Guide To Safe Weight Loss\" \/>\n<meta property=\"og:description\" content=\"What should you do to \u2605 LOSE 2 POUNDS A WEEK? \u27a4 If you\u2019re looking for safe weight loss tips, here is a comprehensive guide you can use to see results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-24T11:41:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/514-lose-2-pounds-a-week-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f1b0bb368e8e731db8d770a9db90970c\"},\"headline\":\"Lose 2 Pounds A Week: The Beginner&#8217;s Guide To Safe Weight Loss\",\"dateModified\":\"2025-01-24T11:41:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\"},\"wordCount\":2614,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/514-lose-2-pounds-a-week.png\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've heard it all when it comes to weight loss, from fad diets that work for a while but then fail miserably to exercise routines that are too hard on your joints and tendons. But what if you could lose two pounds a week without starving yourself? It sounds impossible, but it's not! All it takes is some knowledge about how the body really works.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Realistic to Lose 2 Pounds a Week?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Losing 2 pounds a week is generally considered a realistic and healthy goal for many people (<\/span><a href=\\\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This rate of weight loss is often recommended by health professionals as it typically involves creating a<a href=\\\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\\\"> calorie deficit<\/a> through a combination of diet and exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, individual results can vary based on factors such as starting weight, metabolism, diet, and physical activity levels. 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But what if you could lose two pounds a week without starving yourself? It sounds impossible, but it's not! All it takes is some knowledge about how the body really works.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Realistic to Lose 2 Pounds a Week?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Losing 2 pounds a week is generally considered a realistic and healthy goal for many people (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/recommen.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This rate of weight loss is often recommended by health professionals as it typically involves creating a<a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\"> calorie deficit<\/a> through a combination of diet and exercise.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, individual results can vary based on factors such as starting weight, metabolism, diet, and physical activity levels. It's always a good idea to consult a healthcare provider before you start any weight loss plan to ensure it's appropriate for your personal health needs.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Losing 2 Pounds Noticeable?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Losing 2 pounds may not seem like a significant amount of weight, but it can definitely be noticeable both physically and mentally.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While the physical changes may not immediately be visible to others, you may notice a difference in the fit of your clothes or how you feel in your body. 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