How to Lose 2 Pounds of Fat per Week





Why is it that most of us make things a lot more complicated than they need to be?

For example, when losing weight most people try many different things to help them lose weight and these usually take up lots of time and effort…

But in reality you only need to concentrate on the most important principles and put these in place to get all the weight loss results you would ever want.

Here’s where I talk about one of those principles by explaining how to lose 2 pounds of fat per week…

Firstly, to lose one pound of fat you need to burn around 3500 calories more than you consume.

Therefore, if you want to lose one pound of fat per week you need to burn around 500 calories more than you consume each day…

And if you want to lose 2 pounds of fat per week you need to burn around 1000 calories more than you consume each day.

So let’s call these 1000 calories the calorie deficit. You need to reach this calorie deficit each day over the week to lose 2 pounds.

Let’s also say that you consume 2500 calories per day and that you are currently maintaining your weight.

Therefore, because you’re maintaining your weight this means that the calories you burn are 2500 calories and the calories that you consume are also 2500 calories. There is zero calorie deficit.

How to get that 1000 calorie deficit

So, now you need to get that 1000 calorie deficit and there are 3 ways of doing this which are…

  • With your diet
  • With your exercise
  • Using both your diet and exercise

The most effective way to lose weight and keep it off over the long term is to make improvements to your diet while also doing plenty of high quality exercise.

So because we want to get the best results we’ll go for option 3 as a way to reach that 1000 calorie deficit.

Therefore, to lose 2 pounds of fat per week you can trim 500 calories from your diet and burn an extra 500 calories through exercise. You have then reached the 1000 calorie deficit that’s needed.

As another example…

If you are new to exercise then it’s likely that you have a low level of fitness and can’t burn many calories through your exercise.

Therefore, to lose 2 pounds of fat per week you may decide to trim 750 calories from your diet and burn an extra 250 calories through exercise.

And another example…

If you are happy to lose one pound of fat per week then you only need a calorie deficit of 500 calories per day. So you could trim 250 calories from your diet and burn an extra 250 calories through exercise.

A few words of warning

There are some important side notes that I also wanted to include to help you avoid some of the most common mistakes and misunderstandings that people have…

  • Don’t reduce the number of calories that you consume by too much – If you do this your metabolism will slow down due to your body trying to conserve energy. Therefore, you won’t burn as many calories and you’ll struggle to lose weight
    Women shouldn’t go below 1200 calories per day, and men shouldn’t go below 1500 calories per day
  • Include exercise – It’s extremely important to include exercise, rather than just losing weight through your diet, because then you’ll be able to maintain more muscle while losing weight from fat
    And because muscle burn more calories than fat, you’ll find it much easier to keep the weight off after you’ve lost it
  • Weight loss is rarely linear – Even if you have the same calorie deficit every day it doesn’t mean that you’ll lose the same amount of weight every week. Some weeks you will lose more weight than you expect, other weeks it will be less
    This is due to things like normal daily fluctuations in weight, natural plateaus, and hormonal changes. However, over time this will balance itself out and you will lose weight at the rate of your calorie deficit

Losing weight doesn’t have to be complicated

The whole weight loss process can be broken down into simple steps that when followed make it a certainty that you will lose weight, keep losing weight consistently, and then be able to keep it off.

A key part of this is creating the right calorie deficit between the number of calories that you burn and the number of calories that you consume, which I’ve discussed here and is explained further in my Running and Weight Loss Programs.

Overall you should aim to concentrate on the most important principles like these and put them in place, and you’ll stop wasting time and effort while also getting better weight loss results.

James

Share and Enjoy:
  • Digg
  • del.icio.us
  • StumbleUpon
This entry was posted in Weight Loss and tagged , , ,

4 Responses to How to Lose 2 Pounds of Fat per Week

  1. Nicoleta says:

    It doesn’t get much plainer than that! =) And it works.

  2. dana says:

    YES! be consistent, and BELIEVE YOU CAN!
    And don’t rush it!
    I look at James, and when I see how fit he is, I get more incentive to keep going!
    Happy running and eating healthy everyone!

  3. roisin slater says:

    hi i have been now trying to run 1mile nonstop now for 2 months a good while ago i was school champion at cross country and long distance running but i just can’t seem to get back into my way of running yes i was carryin weight but i have now got toat sorted every time i go out i get sore legs and then my berathing goes belly up please can you help me thankyou
    roisin

  4. Well written, keep it simple. One other thing to keep in mind is that your resting metabolic rate will change as your weight changes. That means the amount of calories you need to lose weight or even maintain your weight will also change. You may find that you only need 2,200 calories instead of 2,500 calories to maintain your weight after you lost a few pounds.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>