How to Lose 2 Pounds a Week (Burn 7000 Calories per Week!)

The tips I’ve outlined will help you burn 7,000 calories weekly—making it easier to shed those 2 pounds without feeling drained or frustrated.

Before setting a weight loss goal, it’s essential to understand why you want to lose weight. Losing 2 pounds per week is a healthy target for individuals who are overweight or obese, aiming to improve their health, self-image, and confidence.

For those who are not overweight, aiming for 2 pounds per week may be excessive. In that case, it’s better to focus on building muscle and aiming for slower, sustainable weight loss.

If losing 2 pounds per week feels like the right goal for you, I recommend checking out my 7-Day Detox plan. 

This resource offers actionable lifestyle, nutritional, and exercise strategies to help you lose weight sustainably while boosting your overall health. With tools to track progress and maintain motivation, I hope it empowers you to achieve your goals effectively.

Is it Healthy to Lose 2 Pounds a Week?

Before I get into my tips on how to lose 2 pounds per week, I want to clarify that losing 2 pounds each week is a reasonable and obtainable goal for most people. I believe losing between 1 and 2 pounds per week is the healthiest weight loss goal for most people who are not significantly overweight.

Attempting to lose 5-10 pounds in a week or 20 pounds in two weeks is likely to lead to frustration and unsustainable results. Rapid weight loss can trigger metabolic adaptations to weight loss, making it harder to maintain your progress long-term.

Focusing on a steady 2-pound-per-week loss is both realistic and achievable, and I’m confident you can reach this goal with the right approach!

My Step-By-Step Guide to Losing 2 Pounds Per Week

Losing 2 pounds per week is a realistic and attainable goal when approached with the right strategies. This step-by-step guide provides a comprehensive approach to help you achieve sustainable weight loss without feeling overwhelmed or frustrated.

By focusing on key aspects like setting realistic goals, understanding the energy balance equation, optimizing your diet, and incorporating effective exercise routines, you’ll be well on your way to steady and healthy progress.

Follow this guide to create lasting habits that not only help you lose weight but also improve your overall health and well-being.

Step 1.) Ironing Out Your Goal

Before jumping into a weight loss program, it’s essential to take a step back and evaluate your life holistically. By “taking inventory,” you can ensure that aiming to lose 2 pounds per week is realistic based on your current weight, lifestyle, and long-term goals.

This self-assessment allows you to create a plan that aligns with your circumstances, leading to sustainable success.

Evaluate Your Life Stress and Commitments

Stress is one of the biggest factors that can derail weight loss efforts. High levels of stress elevate cortisol, a hormone that encourages weight gain, particularly around the abdomen.

Assess your current stress levels and identify areas where you can reduce it. Incorporating stress-relief practices, such as meditation, journaling, or even short daily walks, can help support your weight loss goals.

Additionally, consider the demands of your daily schedule. Whether it’s work, family, or social commitments, you need to ensure that you can realistically dedicate time to meal planning, exercising, and recovery.

If your schedule is too packed, losing weight at a steady pace—like 2 pounds per week—can become challenging. Adjust your daily routine to accommodate these commitments before setting your final weight loss goal.

Analyze Your Sleep Habits

Sleep is often overlooked but is critical to weight management. Studies show that a lack of sleep negatively impacts appetite regulation, often leading to overeating and cravings for high-calorie foods. Aim to get 7-9 hours of quality sleep each night.

Check your sleep routine and ensure that you’re winding down properly at night to avoid disruptions. By improving your sleep, you’ll enhance your ability to lose 2 pounds per week effectively.

Assess Your Current Weight and Set Realistic Goals

After evaluating your life stress and sleep, determine if losing 2 pounds per week is an appropriate goal for your body type and weight. If you’re significantly overweight, 2 pounds per week can be a healthy and sustainable target.

However, if you’re already close to your ideal weight, it may be better to aim for slower, more gradual weight loss to avoid muscle loss or metabolic disruption.

Setting SMART Goals (Specific, Measurable, Achievable, Relevant, and Time-bound) helps you stay focused and track progress, making it easier to commit to losing 2 pounds per week. Break down your goals into smaller milestones, assess regularly, and adjust as needed to stay on track and achieve lasting success.

For example, if your goal is to lose 20 pounds, set mini-goals for every 5 pounds you lose. This will keep you motivated and allow for adjustments along the way.

Plan Your Eating and Exercise Commitment

Before fully starting your weight loss program, take stock of how much time and energy you can realistically commit to eating healthy and exercising. If your work schedule is tight, consider meal prepping or choosing quick, nutritious meals that fit your lifestyle.

Similarly, assess how often you can exercise each week without overburdening yourself. Whether it’s a few high-intensity workouts or daily walks, consistency is more important than intensity.

Once you have a clear picture of your life and commitments, you’ll be ready to create a weight loss plan that suits your needs. By taking inventory first, you set yourself up for long-term success, making the goal of losing 2 pounds per week far more attainable.

Step 2: Understanding the Energy Balance Equation for Weight Loss

Successful weight loss hinges on the energy balance equation, which is the foundation of long-term weight management. To lose 2 pounds per week, you need to create a calorie deficit of approximately 7,000 calories, as each pound of fat equals around 3,500 calories.

This can be achieved by reducing your calorie intake, increasing physical activity, or a combination of both.

Burning 7,000 calories weekly may sound daunting, but it breaks down to a manageable 1,000-calorie deficit per day.

To effectively lose 2 pounds per week, it’s essential to understand the basics of Total Daily Energy Expenditure (TDEE)—the total number of calories your body burns in a day.

Key Components of TDEE:

1. Basal Metabolic Rate (BMR): This accounts for 50-65% of your TDEE and is the energy your body uses at rest for basic functions like breathing and maintaining body temperature.
2. Physical Activity (EAT): Calories burned through structured exercise or planned workouts.
3. Thermic Effect of Food (TEF): The energy required to digest and metabolize the food you consume, generally around 10% of your TDEE.
4. Non-Exercise Activity Thermogenesis (NEAT): The calories burned through everyday movements, such as walking, standing, or fidgeting.

TDEE varies based on factors such as age, gender, body composition, and activity level. Muscle mass significantly influences BMR, meaning individuals with more muscle burn more calories at rest, making weight loss easier. Conversely, as you lose weight, it becomes more challenging to maintain a high metabolism.

How Food Choices Impact TDEE

The thermic effect of food remains consistent for most people, but certain foods—like those high in protein and fiber—can increase energy expenditure slightly compared to foods high in simple carbs or fat. Incorporating more protein and fiber-rich foods can give you a metabolic edge, boosting calorie burn through digestion.

Maximizing Your Physical Activity

Physical activity, both structured (EAT) and non-structured (NEAT), plays a crucial role in boosting your calorie deficit. Alongside regular workouts, increase NEAT by incorporating more movement into your daily routine.

Simple activities like walking, taking the stairs, or house cleaning can significantly contribute to your total calorie burn.

Determining Your Caloric Needs

To achieve a calorie deficit, you must burn more calories than you consume. The most effective way to monitor this is through calorie counting, at least for a few days, to gauge your intake and establish healthy eating habits.

Here’s how to set your target:

1. Determine your Basal Metabolic Rate (BMR) and total calorie burn using free online calculators or apps.
2. Track your daily food intake using tools like MyFitnessPal to log meals and beverages.
3. Set your daily calorie goal for a 1,000-calorie deficit. For many people, consuming around 2,000 calories per day, paired with moderate exercise, is optimal for losing 2 pounds per week.

Remember, as you exercise more, your caloric needs will increase to support recovery. Once you’ve set your calorie goals, it’s time to focus on consuming the right foods to fuel your weight loss journey.

Step 3: Setting Your Dietary Plan for Weight Loss

Exercise plays a huge role in your overall health and developing a healthy body composition, but if you want to lose two pounds per week, your diet is the key.

Achieving a weight loss goal of 2 pounds per week requires a solid dietary plan. While exercise plays a key role in creating a calorie deficit, diet is often the most effective way to control calorie intake and achieve sustainable results.

Rather than adhering to a restrictive diet plan for weight loss, it’s more important to understand what foods to prioritize and how much to eat each day. Here’s how to structure your diet for optimal weight loss:

Focus on Satiating Foods

Consuming foods that promote satiety (the feeling of fullness) is crucial for managing your calorie intake. High-fiber and high-protein foods are particularly effective in keeping you full for longer, reducing the likelihood of overeating.

Foods rich in fiber, such as vegetables, legumes, and whole grains, can significantly increase satiety while also improving nutrient intake. Aim for 50-75 grams of fiber per day to boost fullness and support digestion.

Protein is another key nutrient for weight loss, helping to maintain muscle mass while shedding fat. Incorporating lean proteins such as chicken, fish, eggs, and plant-based options into your diet can help curb hunger and keep you satisfied between meals.

Limit Sugar and Processed Foods

To lose 2 pounds per week, cutting back on foods high in added sugar and processed ingredients is essential. Studies have shown that sugar-sweetened beverages (SSBs) and fast foods contribute to excessive calorie intake and weight gain.

Avoid soda, sweets, and highly processed snacks, as they offer little nutritional value and are linked to increased risk of obesity and type 2 diabetes.

Replace these foods with whole, nutrient-dense alternatives that promote satiety and support your weight loss goals.

Cook Your Own Meals

Preparing your own meals allows you to control portion sizes, ingredients, and overall calorie intake. Cooking at home gives you full transparency over what goes into your food and helps prevent overconsumption of unhealthy oils, sugars, and fats that are often used in restaurant meals.

Meal prepping in advance or using meal delivery services like My Fitness Kitchn can make healthy eating more convenient, especially for those with busy schedules.

Start by preparing one meal at home each day and gradually increase this as time permits. Focus on simple, nutritious meals that can be easily incorporated into your routine.

Manage Your Alcohol Intake

Alcohol is calorie-dense and offers no nutritional benefits, making it a hindrance to weight loss. Excessive alcohol consumption also leads to poor food choices and can slow metabolism.

If you enjoy drinking, limit yourself to one drink occasionally, such as a glass of red wine, which may offer some health benefits in moderation. Reducing your alcohol intake can greatly improve your ability to meet your weight loss goals.

Try Intermittent Fasting

Intermittent fasting (IF) involves restricting food intake to a set window each day, typically 4-8 hours. This approach naturally limits calorie intake by shortening the feeding window, making it easier to maintain a calorie deficit.

During fasting periods, you can consume water, black coffee, or tea to stay hydrated without breaking the fast.

Intermittent fasting can also enhance fat burning and support metabolic health by promoting autophagy—a process where your body clears out damaged cells. Consider incorporating intermittent fasting as part of your strategy to lose 2 pounds per week.

Stay Hydrated

Proper hydration is essential for weight loss. Drinking water before meals can help control hunger and prevent overeating. Additionally, replacing sugary beverages with water reduces calorie intake while boosting metabolism.

Aim for 8-10 glasses of water per day, and increase your intake if you exercise regularly or live in a hot climate.

Practice Mindful Eating

Mindful eating encourages awareness of hunger and fullness cues, helping to prevent overeating and improve your relationship with food. Avoid distractions while eating, such as watching TV or scrolling through your phone, and focus on savoring each bite.

Eating slowly and listening to your body’s signals can help you make healthier food choices and reduce calorie consumption.

By implementing mindful eating techniques, you can stay in control of your portions and maintain consistency in your weight loss journey.

Supplements to Support Your 2-Pound Weekly Weight Loss Goal

Incorporating supplements into your comprehensive plan for losing 2 pounds per week can provide additional support and enhance your efforts. However, it’s important to focus on natural, health-promoting supplements that not only aid weight loss but also contribute to overall wellness.

RSP Nutrition AminoLean

A great option is RSP Nutrition AminoLean, which combines multiple powerful ingredients to promote fat loss and improve performance:

• Caffeine: Boosts metabolism and energy levels, helping you burn more calories throughout the day.
• Green Tea Extract: Rich in antioxidants and supports fat oxidation, helping your body use fat as a fuel source.
• Conjugated Linoleic Acid (CLA): Aids in fat burning and lean muscle development, improving body composition.
• Amino Acids: There are several benefits of amino acid supplements for people trying to lose weight. Notably, they support muscle recovery and overall physical performance, helping you stay active and consistent with your workouts.

AminoLean is an excellent alternative to afternoon coffee or tea, providing metabolism-boosting benefits and weight loss support through a combination of micronutrients and fat-burning ingredients.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Naturewise Turmeric Curcumin

Adding a turmeric supplement to your weight loss regimen can further enhance your results. Turmeric contains curcumin, a compound with several health benefits, including potential weight loss effects.

• Appetite Regulation: Curcumin has been shown to influence hormones that regulate appetite, helping to reduce cravings and promote portion control—critical for sustainable weight loss.
• Anti-inflammatory Properties: Chronic inflammation can hinder weight loss. Curcumin’s potent anti-inflammatory effects help reduce inflammation, supporting a healthier metabolism and aiding in fat loss.
• Enhanced Fat Burning: Curcumin may promote fat burning by increasing the expression of fat oxidation genes while reducing those responsible for fat storage, allowing your body to use fat more effectively as energy.
• Improved Insulin Sensitivity: By regulating blood sugar and enhancing insulin sensitivity, curcumin helps prevent fat storage and supports glucose use for energy.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Force Factor Colostrum

Force Factor Colostrum is an excellent addition to your weight loss plan, offering unique benefits for overall health, immunity, and gut health, which can indirectly support your 2-pound weekly weight loss goal. Colostrum is rich in growth factors, antibodies, and essential nutrients that promote recovery and improve gut health, which plays a crucial role in weight management.

• Boosts Immunity: Colostrum is packed with immune-boosting properties that help your body fend off illness, ensuring you can maintain consistency with your workouts and healthy eating habits.
• Supports Gut Health: A healthy gut is essential for effective weight loss. Colostrum supplements can help restore the gut lining, promote a healthy microbiome, and improve digestion, which allows your body to absorb nutrients more effectively while preventing bloating or discomfort.
• Enhances Recovery: Colostrum contains growth factors that aid muscle recovery and repair, allowing you to train more frequently without the risk of injury or burnout.

By including Force Factor Colostrum in your daily routine, you can support your immune system, improve digestion, and enhance your recovery, all of which contribute to your overall weight loss journey.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Garden of Life Raw Protein & Greens

Garden of Life Protein and Greens is a nutrient-dense supplement designed to boost your protein intake while also delivering a variety of greens that support digestion, energy, and fat loss.

This plant-based protein powder is an ideal choice for those looking to lose weight while ensuring they get enough protein for muscle preservation and growth.

• High-Quality Plant Protein: This supplement provides 20 grams of organic plant-based protein per serving, which helps support muscle repair and growth, especially when in a calorie deficit for weight loss.
• Greens for Detoxification: The inclusion of spinach, kale, alfalfa, and other greens helps detoxify your body, improve digestion, and keep your energy levels high throughout the day. These greens also provide antioxidants that fight free radicals, supporting overall health and wellness.
• Supports Lean Muscle and Fat Loss: The combination of protein and greens aids in maintaining lean muscle mass while promoting fat loss, making it easier to achieve your 2-pound weekly weight loss goal.

By adding Garden of Life Raw Protein & Greens to your daily routine, you can meet your protein needs while benefiting from the detoxifying and energizing effects of nutrient-rich greens.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Bloom Greens & Superfoods

Bloom Greens & Superfoods is a powerful supplement that helps fill nutritional gaps while promoting better digestion, increased energy, and enhanced fat loss. It combines greens, antioxidants, and probiotics, making it a valuable addition to any weight loss plan.

• Boosts Digestion and Gut Health: Bloom Greens & Superfoods contains a blend of probiotics and digestive enzymes that support a healthy gut microbiome, crucial for efficient digestion and nutrient absorption, which can aid in weight loss.
• Improves Energy Levels: The natural ingredients in Bloom Greens & Superfoods provide a clean energy boost, helping you stay active and motivated throughout the day without the crash associated with artificial stimulants.
• Supports Detoxification: Rich in antioxidants from ingredients like barley grass, wheatgrass, and spirulina, this supplement helps detoxify your body and reduce inflammation, which can promote fat loss and overall well-being.

Incorporating Bloom Greens & Superfoods into your diet ensures you’re getting essential nutrients that support your energy levels, digestion, and metabolism, all of which are vital for consistent weight loss.

Last update on 2025-04-15 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.

Step 4: Start Exercising

Exercise is an essential component of the energy balance equation. While dietary changes help create a calorie deficit, physical activity accelerates weight loss and supports long-term success.

To lose 2 pounds per week, integrating both cardiovascular and strength training exercises into your routine is key. Along with structured workouts, incorporating more movement into your daily life can further boost your calorie burn and improve your overall health.

The Role of Exercise in Weight Loss

Exercise plays multiple roles in weight loss by increasing your calorie burn and improving your body composition. Here’s how exercise impacts your weight loss journey:

• Building Lean Muscle Mass: Strength training helps build muscle, which increases your Basal Metabolic Rate (BMR)—the number of calories you burn at rest. More muscle mass means your body will burn more calories even when you’re not actively exercising.
• Boosting Resting Metabolic Rate (RMR): RMR refers to the calories burned after exercise while your body recovers. The more intense your workout, the higher your RMR will be due to Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect.” This means your body continues to burn calories even after you’ve finished working out.
• Increasing Calorie Burn: Both cardiovascular exercises (like walking or running) and resistance training(weightlifting or bodyweight exercises) directly increase the number of calories you burn. Combining these forms of exercise ensures you’re maximizing your calorie expenditure and optimizing fat loss.

Walking for Weight Loss

Walking is great for weight loss and one of the simplest and most effective ways to burn calories. You don’t need specialized equipment, and it’s easy to fit into your daily routine.

Walking can help you burn a significant number of calories and promote fat loss, particularly when done consistently.

Some ways to increase your daily steps include:

• Fasted morning walks: “Fasted walking,” or walking first thing in the morning on an empty stomach, can kickstart your metabolism and improve mental clarity for the day ahead.
• Walk instead of drive: For short trips, opt to walk rather than drive. Studies show that reduced reliance on driving correlates with lower obesity rates. If you estimate the driving time between where you are and your destination to be less than 5 minutes, you can probably walk instead!
• Use stairs more often: Climbing stairs is an easy way to burn extra calories throughout the day, and even a few flights can make a big difference over time.

To track your progress, consider using a fitness tracker or a good pedometer.

Research shows that individuals who track their steps take around 2,000 more steps per day than those who don’t, which can lead to significant weight loss over the course of a year.

Strength Training to Build Muscle and Burn Fat

Strength training is crucial for weight loss because it builds lean muscle, which helps increase your resting metabolic rate. The more muscle you have, the more calories your body burns at rest.

Aim to include strength training at least twice a week, focusing on exercises like squats, deadlifts, and push-ups. Incorporating resistance exercises not only burns calories but also helps you maintain muscle mass as you lose fat, resulting in better body composition.

HIIT for Rapid Fat Loss

High-Intensity Interval Training (HIIT), such as Tabata workouts, is one of the most efficient ways to burn calories in a short amount of time. HIIT workouts involve short bursts of intense exercise followed by brief recovery periods.

These sessions elevate your heart rate and trigger the afterburn effect, increasing calorie burn both during and after the workout. HIIT has been shown to be particularly effective at reducing abdominal fat and improving cardiovascular health.

If you’re trying to lose 2 pounds per week, combining HIIT with regular walking can be a powerful strategy. However, it’s essential to ensure you’re physically prepared for high-intensity exercise.

If you’re new to exercise or have any health concerns, consider starting with lower-intensity workouts and gradually increasing the intensity over time.

Exercising at Home

If you can’t get to the gym, don’t worry! There are plenty of ways to burn calories at home. Bodyweight exercises like forearm planks, glute bridges, and push-ups are great for building strength and burning fat.

Additionally, resistance bands can add variety to your routine, allowing you to do exercises like lateral raises or tricep extensions without needing heavy weights.

If you have a few sets of dumbbells, you can follow many home workout programs, such as the ones I post in my Workout of the Day category.

Even brief exercise sessions can burn hundreds of calories over the week, contributing to your 2-pound weight loss goal.

Rest Days and Active Recovery

Rest and recovery are essential components of any effective workout plan. Rest days allow your muscles to recover, reducing the risk of injury and ensuring long-term progress. However, rest doesn’t mean complete inactivity—active recovery helps keep your body moving while promoting healing and flexibility.

Incorporating self-massage tools like a foam roller or massage gun into your active recovery routine can significantly improve blood flow, reduce muscle soreness, and keep your muscles healthy.

These tools help your body recover faster by increasing circulation and breaking up tight muscle tissue. This allows you to train more frequently and maintain high energy levels.

Self-massage also plays a critical role in preventing injuries by addressing muscle imbalances and improving mobility, and using these tools regularly can enhance flexibility, promote healthy blood flow, and keep muscles supple, ensuring you’re always ready for your next workout.

Balance intense workouts with proper rest, self-massage, and active recovery to optimize your fat loss, muscle-building efforts, and overall health.

Step 5: Stay Focused and Committed for the Long Term

The journey to losing 2 pounds per week requires focus and dedication. By now, you’ve learned the importance of setting realistic goals, understanding the energy balance equation, optimizing your diet, and incorporating physical activity into your routine.

But the most crucial part of your weight loss success is maintaining consistency and commitment for the long term.

One of the best ways to stay on track is by keeping a journal to document your progress.

Tracking where you started, what you do each day, and how you feel along the way can provide motivation when results seem slow. Journaling your meals, workouts, and overall habits can give you valuable insights into what’s working and what needs adjustment.

In addition to tracking your habits, consider using a reliable weight scale, such as the BodyPedia, which measures not only weight but also body fat percentage and muscle mass.

Monitoring these metrics helps you stay focused on progress beyond the number on the scale and reinforces the benefits of healthy weight loss.

Consistency is the key to achieving your 2-pound weekly goal. By staying organized, using tools like a weight scale and fitness journal, and remaining dedicated, you’ll set yourself up for long-term success and healthier habits for life.

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