We all understand each other, ladies, believe me! We all wish that we could quickly achieve our goals and have our dream body. However, I am sorry to say that it cannot be the case and when you take extreme measures to lose weight quickly, it can actually backfire, causing you to gain all the weight you worked hard to lose.
If you’re reading this and just starting your journey, it’s probably a smart choice to set yourself a goal of losing between 1-2 pounds each. The CDC states that this is a safe amount of weight to lose weekly and that those who lose weight gradually are actually more likely to keep the weight off long term.
Sadly, it may not be the easiest of rides, there are many factors that contribute to weight loss. The obvious and most important one is your diet and lifestyle; more importantly, the calories you eat and the calories you burn. Other factors that can potentially affect your weight loss could be:
- Sleeping habits
- Other health issues
Now, we aren’t trying to scare you and we’re not saying that if you did lose more than two pounds in one week that something bad will happen because it likely won’t if it’s an irregular thing. However, if you were to consistently lose more than two pounds every week, you may experience any of the below:
- Muscle loss
- Menstruation irregularities
- Hair loss
To lose two pounds a week, how many calories should you be eating?
To healthily and steadily lose those two pounds every week, you’re going to need to be in a calorie deficit; so you’re burning more calories than you’re eating. A sensible way to cut down could be to reduce your daily calorie intake by 500 calories and then do some exercise to reduce those calories by potentially another 500.
Now, ladies put the chips back in the cabinet, we didn’t mean you can eat whatever you like as long as you stay within that number of calories.
Also Read: 13 tips to trim down – backed by science!
The meals you eat in a day need to be filled with foods that have a great nutritional value like lean proteins and whole grains. To up the nutrients and cut down on the calories, try upping your intake of:
- Whole grains/Fiber
- Lean proteins
It can be quite complicated to work out exactly how many calories you should be consuming each day, especially if you’re working out too. It is recommended that we consume at least 1200 calories a day, any less than this and we wouldn’t have the energy we need to go about our daily activity. However, if you’re concerned about not eating enough or overeating, then maybe see a dietitian for some advice and guidance.
If you’re wanting to go about this by yourself, the Dietary Guidelines for Americans is something you should look into and make notes about. It is usefully recommending the amount of fruit, vegetables and protein we should be consuming each day. They recommend:
- Two cups of fruit
- Two to three cups of vegetables
- 25-30 grams of lean protein
- Six to eight cups of water/fluid
How much exercise should you be doing?
To lose two pounds a week, you’ll need to be in a weekly calorie deficit of 7000 calories, or 1000 a day. As we said earlier on, this can be achieved by amending your diet and exercise routine. Ideally, you’d need to be burning approximately 500 calories in each workout and eat 500 calories fewer calories than you do at the moment.
Although cardio is the best way to burn calories, throwing in some strength training will help build and tone your muscles. Not only that, but strength training will have you burning calories, even after you’ve finished working out. You’ve got to love that, right?
Also Read: How to fight off sugar cravings
There are also so many other things you can add to your day to burn calories without even really noticing. Why not try some of these?
- Do some stretches each morning and before bed
- If you’re at a desk, get up and move around every hour or so
- 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
How long do you need to work out for?
Ideally, you’ll need to plan some cardio into your day and aim to get your body moving for around 60-90 minutes each session, adding in a strength training workout 2-3 times a week.
Also Read: 10 tips to beat your junk food cravings
We strongly believe that the key to staying motivated and smashing your goals is variety. Try to organize your week and schedule your workout sessions and find some fun ways to work out. Whether that is joining a local sports team or working out with a friend, your body will benefit from different kinds of movement; so not only will you enjoy yourself, but it’s effective too.
The below cardio would be a great addition to your workouts:
- Stair climber/elliptical
- Cardio based gym class
We’re all human, ladies, sometimes it is going to feel impossible or too much to work out for an hour or more a day. This is why it is really important that you listen to your body and if you need to rest, then take a day and rest.
Ready to smash your goals and feel your best?
We’ve given you some great tips above on how you can lose two pounds a week and reach your weight goals. We also completely understand that to some, two pounds may not sound like much, but slow and steady wins the race. It is important for you and your health that you lose weight in a controlled and safe way.
If you feel that you need a little lift to get you going, why not try Trimtone?
It’s our 100% natural formula that is designed to burn fat, reduce those sugar cravings and boost your metabolism, helping you smash those goals in no time.
We have confidence in you, ladies, you got this!