Maybe you've lost several pounds, but the last 2 lbs. just won't budge. Maybe you simply want to fit better in your jeans. Whatever your situation is, several strategies can help you to lose those last 2 lbs. Since you're not trying to lose much weight, you should notice the weight loss rather quickly.
Calories
One way to lose weight is to cut calories. To lose weight, you must burn more calories than you consume. You can do so by eating fewer calories than you normally consume. This method is often more effective for weight loss than burning calories with only exercise. To lose 2 lbs., you'll need to create a deficit of 7,000 calories. If you cut 500 calories from your diet each day, you'll lose 2 lbs. in two weeks. Examples of low-calorie foods include fruits, vegetables, whole grains, legumes and low-fat dairy products. Examples of high-calorie foods include full-fat dairy products, baked goods, fried foods and sugary treats.
Fat
If you don't want to count calories, choose foods with less fat. Foods with less fat tend to have fewer calories, so you'll take in fewer calories without really trying. The USDA recommends that your total fat intake stay between 20 to 35 percent of calories. High-fat foods include full-fat dairy products, such as ice cream and whole milk, red meat or sour cream. Examples of lower-fat alternative foods include low-fat frozen yogurt, fat-free skim milk, reduced-fat milk and cheese, skinless chicken, unbreaded fish and salsa.
Fiber
Fiber is a form of carbohydrate that can't be digested by the body. Getting more fiber in your diet can also help you to lose 2 lbs. without counting calories. Foods with fiber require more digestion and provide volume, so you feel full longer and with fewer calories. Fiber also absorbs water as it moves through the digestive tract, so it feels more satiating. Fiber-rich foods include fruits, vegetables, beans and whole grains. Examples of high-fiber snacks include rice cakes, carrots, popcorn and raspberries.
Exercise
Exercise is another effective weight-loss strategy. Without making any dietary changes, you could lose 2 lbs. in a month by burning an extra 250 calories each day. You could burn this many calories by walking or jogging approximately 2.5 miles. You may be more likely to stick with activities that you enjoy. Exercise in short bursts also counts, such as walks during breaks while you're at work. Some people compensate for exercise by eating more, so those who want to lose weight with exercise should plan healthy meals to consume after exercising.
References
- National Institutes of Health Heart Lung and Blood Institute: Low-Calorie, Lower-Fat Alternate Foods
- MayoClinic.com: Energy Density and Weight Loss: January 2011.
- MayoClinic.com: Weight Loss: Better to Cut Calorie or Exercise More; Donald Hensrud, M.D.; June 9, 2009
- USDA: Chapter 6 Fats; July 9, 2008
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