Losing about 2 pounds per week is a healthy approach to weight reduction, according to the Mayo Clinic. Aiming for a realistic goal such as this keeps you focused and prevents you from becoming discouraged. In addition, the gradual but permanent modifications to your nutrition and lifestyle habits that are required to lose 2 pounds a week help you keep the weight off long term.
Step 1
Reduce your caloric intake by about 1,000 calories a day. Because 1 pound of fat equals around 3,500 calories, you will need to eliminate 1,000 calories daily to lose 2 pounds a week by expending more calories than you consume.
Step 2
Participate in some type of aerobic activity for at least 20 minutes a day three days a week. The more muscle tissue you build, the more calories you burn. Find an activity that is fun for you, such as hiking or basketball, so you will be more likely to stick to it.
Step 3
Find motivation. Write a list of things that keep you focused on losing 2 pounds a week, such as an upcoming class reunion or vacation. Post these reminders on sticky notes around your house. You can also find motivation in friends, family or a weight-loss support group.
Step 4
Stay active throughout the day and avoid a sedentary lifestyle. Consider walking up the stairs instead of riding the elevator, riding your bike to work or parking farther away from a store’s entrance.
Tips and Warnings
- Reconsider your eating habits to encourage weight loss. Aim for about three servings of fruit and four servings of vegetables a day. Concentrate on eating only healthy fats like vegetable oil and olive oil. Choose whole grains and plant-based foods.
- Avoid fad diets, which are typically low in calories and carbohydrates. Although these diets may help you lose 2 pounds a week, much of that weight is fluid loss. Once you become rehydrated again, the pounds will come back. Never eat fewer than 1,200 calories for women and 1,500 calories for men unless supervised by a doctor.
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