I get it, ladies, we all wish that we could magically have our dream body and that it could be quick and easy. Sadly, this can’t be the case and taking extreme measures to lose weight quickly can actually backfire and have a negative effect, causing you to gain all the weight you worked hard to lose.
If you’re just beginning your journey, it’s likely a smart option to set yourself the goal of losing between 1-2 pounds weekly. The CDC states that those who lose weight gradually are more likely to keep the weight off in the long run.
It may not be an easy ride though, there are many factors that can play a part in how much weight you lose each week. Obviously, the most important one is your lifestyle and diet, or more specifically, the calories you consume and the calories you burn. Other factors that can affect your weight loss could be:
- Genetics
- Stress
- Metabolism
- Sleeping habits
- Other health issues
Also Read: Here are 15 ways to cut calories
Not to scare you off or anything but it is also vital to note that losing more than two pounds a week can cause changes in your body, and sadly not good ones. You could experience any of the below:
- Menstruation irregularities
- Constipation
- Fatigue
- Muscle loss
- Hair loss
- Gallstones
How many calories should you be eating?
In order to healthily lose two pounds every week, you’re going to want to be in a calorie deficit. This means that you’re burning more calories than you’re eating.
A great way to cut back could be to reduce your calorie intake by 500 calories and then do some exercise to reduce those calories by potentially another 500.
Also Read: 13 scientifically proven ways to lose weight
Now, put the cookies back in the cabinet… we don’t mean you can eat whatever you like as long as you stay within that number of calories. The meals you eat in a day should involve foods with great nutritional value like lean proteins and whole grains. To cut back on calories and up the nutrients, try increasing your intake of:
-
- Whole grains/Fiber
- Lean proteins
- Fruit
- Vegetables
It can be difficult to work out exactly how many calories you should be consuming in a day, especially if you’re exercising too. It is recommended that we consume at least 1200 calories a day. If you’re worried about overeating or not eating enough then maybe seek the advice of a nutritionist.
However, if instead of this you’re wanting to do this by yourself, the Dietary Guidelines for Americans may be something you should look at and take notes of. These guidelines recommend getting the below into your meals every day:
- Six to eight glasses of water/fluid
- Two cups of fruit
- Two to three cups of vegetables
- 25-30 grams of lean protein
To lose two pounds every week, how much exercise should you be doing?
To lose two pounds a week, you’re looking at a being in a weekly calorie deficit of 7000 calories, or 1000 a day. As we said earlier, this can be created by changing your diet and exercising.
You’d need to burn approximately 500 calories in each workout and eat 500 calories fewer calories than you do at the moment. Even though cardio is the best way to burn calories, throwing in some strength training will help build and tone your muscles.
Also Read: How to curb your sugar cravings
As well as your workouts, there are so many other things you can add to your day to burn calories without even really noticing. Why not give some of the below a go?
- Take the stairs instead of the elevator
- Do chores around the house
- When you’re on a call, get up and walk around
- Go for a long walk
- 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
How long does each workout session need to be?
Get some cardio planned into your day and aim to move your body for around 60-90 minutes each session, adding a strength training workout 2-3 times a week.
We believe that the key to keeping yourself motivated and reaching your goals is variety and doing things that you find fun. Try to schedule your workout sessions each week and find some fun ways to work out, your body will also benefit from different kinds of movement.
Any of the following cardio would be a great addition to your workouts:
- Walking
- Jogging
- Cycling
- Stair climber/elliptical
- HIIT
- Swimming
- Cardio based gym class
Sometimes, working out for over an hour each day can feel impossible or too much. It is really important that you listen to your body and if you need to rest, then take a day and do just that.
Feel ready to feel the burn and shed the pounds?
Ladies, we’ve given you some great tips on how you can safely lose two pounds a week and smash your weight goals. It may take a little longer than you’d like, but it’ll be worth it.
However, if you feel like you need a little boost to help you on your journey, then Zotrim may be for you. Our 100% natural formula is designed to reduce your appetite, curb those cravings and help reduce snacking, meaning you can cut your calorie intake in no time.
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