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7 Creative Ways To Shed 2 Pounds a Week

Posted by Be Healthy Be Loved on

A pound of fat equals 3500 calories.  In order to lose that one pound a week you will need to burn off 3,500 calories or 500 calories per day. To lose two pounds per week, you need to double that number.

Sound complicated? It's not too hard, once you get the hang of it. 

Budgeting your calories is like budgeting money. Weight loss author Mandy Levy explains it perfectly. "Calories add up to pounds just as spare change adds up to a dollar. A dollar, or one hundred cents, can be distributed in many ways: 100 pennies, 20 nickels, 10 dimes, 4 quarters...and countless combinations thereof. There are just as many ways to distribute your calories." If you can budget your calories to come up "short" by 500-1000 calories each day, you'll lose weight.

7 Creative Ways to Shed 2 Pounds Per Week

Each point below contains a creative calorie "budgeting" combination to help you reach your goal. As always, calorie counts are estimates, so your exact numbers may vary. And each activity or food swap must result in a deficit. 

1. The Morning Cleanse + Home Workout

juicing for weight loss

500-Calorie Deficit to Lose 1 Pound per Week

On your first day of your healthy diet plan, swap out your breakfast (250 calories) and your mid-morning snack (150 calories) for Sweet Greens & Lemon juices (100 calories each) that you'll find at any Starbucks.

Then by noon, you will already have reached a 200-calorie deficit. To reach a full 500-calorie deficit, get active when you watch TV in the evening. This super-fun full-body living room workout can burn 300 calories or more.

1000-Calorie Deficit to Lose 2 Pounds per Week

You body needs some carbohydrates to function properly, but you can follow a starch-free lunch and dinner meal plan to shed pounds.

Lunch: Tuna Salad

Dinner: Include More Vegetables

For dinner, stick with meats and vegetables, and skip sides like rice or couscous and starchy vegetables like potatoes, sweet potatoes, winter squash, corn and peas. Aim for 4 ounces of protein like grilled fish or roasted chicken, served with at least 1 1/2 cups of cooked non-starchy vegetables like carrots, green beans or asparagus.

2. Party With Your Pooch

weight loss

500 Calorie Deficit to Lose 1 Pound per Week

Your dog is always ready to help you burn calories to slim down. To burn 250 calories, take your pooch for a brisk one-hour walk.

Then after your calorie-controlled dinner, enjoy an "imposter" dessert.

You can combine a 60-calorie Sugar-Free Caramel Snack Pack with an 80-calorie crisp Granny Smith apple. This 140 calorie dessert is nearly 300 calories lighter than a typical bowl of ice cream, so you'll not only reach a 500 calorie deficit, you'll actually exceed it.

1000-Calorie Deficit to Lose 2 Pounds per Week

To turn your dog walking session into a dog workout, take your pooch to the park for a parcourse workout to burn more calories.

3. Low-fat Cooking

weight loss

500-Calorie Deficit to Lose 1 Pound per Week

Cook using low-fat methods. Avoid using too much butter and oil. There are certain techniques that are preferred by advocates of the TLC diet.

These cooking techniques include:

  • Grilling
  • Steaming Boiling
  • Roasting Baking
  • Poaching

It is okay to sauté or even do some light frying, but keep your use of oil and butter low. You may want to invest in a good non- stick pan that will allow you to cook without using butter.

1000-Calorie Deficit to Lose 2 Pounds per Week

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

Besides, you can invite your friends to do some fat-burning dance workouts together at home.

4. Happy Walk

weight loss

500-Calorie Deficit to Lose 1 Pound per Week

You can expect to lose at least one pound a week by walking at a moderate pace for at least a half an hour to an hour a week.  Not only is walking the best thing for shedding pounds but it can also help prevent other disorders such as heart disease, colon cancer, diabetes, stroke and breast cancer. Another bonus is that walking can help keep your immune system in good working order. 

1000-Calorie Deficit to Lose 2 Pounds per Week

If you are already quite active during the day, add more movement. You can turn your housecleaning chores into a workout to tidy up and tone up at the same time. Or turn your evening stroll into an interval walking workout. Intervals are a great way to improve fitness and burn more fat. See the video below:

5. Burn Calories With the Kids

weight loss

500-Calorie Deficit to Lose 1 Pound per Week

Do you have kids at home? Put them to work! Kids love to play games and run around. Take the kids to the park for a game of tag. This interval style workout can burn 300-400 calories in an hour. Then head to the playground equipment for a family-friendly workout to reach your complete 500-calorie deficit.

1000-Calorie Deficit to Lose 2 Pounds per Week

Make a healthy sandwich to bring to the park but keep your calories in control by sharing half of your portions with the kids.

6. Snack Smarter for Weight Loss

weight loss

500-Calorie Deficit to Lose 1 Pound per Week

Do not fall into the habit of snacks between meals. This is a common problem for people on the move. They get hungry and grab whatever junk food is nearest to take away the hunger pains. These are not only calories you don't need or want; there is also a great deal of fat in these snack foods. Just eliminating junk food snacks and soda can easily reduce your caloric intake by 500, without doing anything else.

1000-Calorie Deficit to Lose 2 Pounds per Week

Hate hard workouts? No problem! Burn an extra 500 calories with 20 minutes yoga weight loss challenge!

7. Use Slimming Smoothies

weight loss

500-Calorie Deficit to Lose 1 Pound per Week

Meal replacements are an easy way to cut 500 calories from your daily intake. If you replace one or two meals with a lean smoothie, you should reach your goal. 

1000-Calorie Deficit to Lose 2 Pounds per Week

Do mini workouts today to burn another 500 calories. Do four intense 5-minute weight loss workout sessions (see the video below) to burn an extra 400 calories.

The bonus is that after this style of workout, you actually burn more calories for the rest of the day because of a metabolism-boosting effect called EPOC.


When in doubt......

The weight loss tips above combine both healthy diets and workouts which can be challenging. 

There will be days when you can't complete both or even one of these specific tasks to reach your weight loss goal. And that's perfectly FINE.

When in doubt, simply cut your food portions in half, eliminate sauces and spreads, and drink water. These 3 simple steps will reduce your caloric intake on a daily and weekly basis.

What matters most is consistency. If you have a bad day, laugh it off, and get back on track tomorrow. 

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Diets & Weight Loss

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