Now, ladies, I know we all wish that we could instantly be our goal weight and that it could be quick and easy. Unfortunately, this is not the case as taking drastic measures to lose weight quickly can actually have a negative effect and cause you to gain back all the weight you lost.
If you’re someone that is just beginning your journey, it’s a sensible idea to set yourself a goal of losing 1-2 pounds a week. The CDC stated that those who lose weight gradually are more likely to maintain their goal weight in the long run.
There are many factors that can contribute to the amount of weight you lose each week. Your diet and lifestyle obviously being the biggest one, or more specifically, the calories you consume and the calories you burn.
Other factors that may affect your weight loss could be:
- Genetics
- Metabolism
- Stress
- Sleeping habits
- Other health issues
It is also important to point out that losing more than two pounds a week can cause changes in your body, and not good ones either, you could experience:
- Menstruation irregularities
- Constipation
- Fatigue
- Muscle loss
- Hair loss
- Gallstones
Also Read: 14 easy healthy swaps to get started with this week
To lose two pounds each week, how many calories should you eat?
To steadily lose two pounds every week, you’re going to want to stay in a calorie deficit. This means that you’re burning more calories than you’re eating.
For example, a great way to cut back would be to reduce your calorie intake by 500 calories and then do some exercise to reduce those calories by potentially another 500.
Now, we also don’t mean that you can eat whatever you like as long as you stay within that number of calories. The meals and snacks you eat in a day should come from foods with great nutritional value like lean proteins and whole grains.
To cut back on calories, try increasing your intake of:
- Vegetables
- Fruit
- Fiber
- Lean protein
When it comes down to working out how many calories you should be consuming in a day, this can be difficult to get right, especially if you’re exercising too. It is recommended that we consume no less than 1200 calories daily, but perhaps seek the advice of a nutritionist to ensure you’re getting it right.
Also Read: Here’s how to keep junk food cravings at bay
If instead of this you’re wanting to go it alone, the Dietary Guidelines for Americans is something worth following. These guidelines recommend getting the below into your meals every day:
- Two cups of fruit
- Two to three cups of vegetables
- 25-30 grams of lean protein
- Six to eight glasses of water/fluid
How much exercise do you need to do to lose two pounds a week?
If you work it out, to lose two pounds a week, you’re looking at a weekly calorie deficit of 7000 calories, or 1000 a day. As we stated above, this can be created by exercising and changing your diet.
On this basis, you’d need to burn around 500 calories with each workout and eat 500 calories fewer calories than you currently do. Cardio is the best way to burn calories but throwing in some strength training will help build and tone your muscles.
As well as workouts, there are so many things you can add to your day that can have you burning calories without really noticing. Why not give some of these a try?
- Take the stairs instead of the elevator
- When you’re on a call, get up and walk around
- Park further away from your destination
- If you’re at a desk, get up and move around every hour or so
- Do some stretches each morning and before bed
- Go for a long walk
- Do chores around the house
How long does each workout need to be?
By scheduling some cardio into your day, aim to move your body for around 60-90 minutes each day, adding a strength training session 2-3 times a week.
Also Read: Does Intermittent fasting help you to lose weight?
The key to staying motivated and reaching your goals is variety and keeping things fun. Try to plan out your workout sessions each week and find some fun ways to work out, your body will benefit from different kinds of movement.
You could choose from any of the following to fit into your workout sessions:
- Walking
- Jogging
- Cycling
- Swimming
- Stair climber/elliptical
- HIIT
- Cardio based gym class
Working out 60-90 minutes each day can feel like too much, it is vital that you listen to your body and if you need to have a rest day, then do so.
Are you ready to smash your goals?
Well, there you have it, ladies. Some great tips to help you change your lifestyle to start losing that two pounds a week and getting the body you’ve always wanted.
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