You want to lose 2-3 pounds of fat per week – How to do it?
We’ve spoken a lot about weight loss in general, and now it is time to tackle the main topic – How to lose a few pounds each week?
As already mentioned in this article, 3500 calories is equal to 1 pound of fat. Thus, if you want to lose 3 pounds each week…. Given that to lose 1 pound of fat, you need a calorie deficit of 3500 calories, you will need to maintain a calorie deficit of 10500 calories in total for the week. If you divide that by 7 days, it works out to a daily calorie deficit of 1500.
If you follow a diet plan daily and eat a maximum of 1400 calories per day, and you do 1-2 workout per day, which burns about 500 calories, your daily deficit will be 1300 calories. (2200+500-1400=1300), so you are almost there…
Daily morning workout – A sure way to drop 2-3 pounds per week: Doing a morning workout is the best way to boost metabolism and was proven to be simply amazing for weight loss.
Do 5 cycles of these:
- 5 burpees.
- 10 pushups – you can do them standing on your knees if it is too difficult
- 20 squats
- 20 lunges
- 40 crunches
- 50 jumping jacks.
Again, do all of them 5 times! You may be sore for the first few times, but you’ll get used to this workout and feel great!
Staying motivated will take you to the end: The severe diet restrictions and laborious exercises make you feel like giving up as soon as you have started. But it is your duty to stay motivated and keep your interest from waning. The simple secret is to figure out what keeps you going.
Shaping up for a big event: Let your weight loss efforts be concentrated in a single source. It could be a big event – a wedding, a college reunion or your parent’s silver wedding anniversary. An event that holds great importance in your life will push you to stick with your weight loss program no matter how tough and demanding it is.
Make a Commitment to yourself: Start by making a commitment to yourself. Make yourself believe that you have to fit into a pair of slim fit jeans or a svelte dress. The best way to remind yourself of this commitment is to write it down on the first page of your journal or paste a sticky note on your refrigerator. You can also include it as a pop up on your computer screen.
Don’t let the numbers depress you: When struggling to lose weight, it is tempting to jump onto the weighing scale every other day to see if you’ve managed to get rid of any pounds from the previous night.
Weight loss is a slow and continuing process. It might be a few days before you can actually change the figure on the weighing scale. But, don’t be depressed. The best thing to do is weigh yourself no more than once a week.
A support group or weight loss buddy can help too: This might be the perfect option for anyone who draws encouragement beyond one’s inner self. You can join a weight loss support group. You can also get a weight loss buddy, where the two of you follow a similar diet and workout plan. This can be done online or in person. However, when in a weight loss group or when working out with a weight loss buddy, do not compare results. Every person’s body is different and thus, the amount of time it takes to achieve a specific set of goals may vary from person to person.
Celebrate every milestone completed: Achieving a milestone, although it may be small, can be very satisfying especially when you are trying to trim your waistline. Reward yourself or celebrate at each milestone completed. You can go watch the latest movie or buy yourself a pretty pair of shoes.
Set Realistic Goals: A wrong or unrealistic goal is the biggest spoiler. When you set unrealistic goals, you fail to achieve what you have planned. This can rob you of your confidence and motivation. Hence, set short-term realistic goals. However, I really think 2-3 pounds per week can easily be done. You can always go back to the piece of paper you wrote when you started. The one with your WHY and your weight loss GOAL… It will help you stay motivated till the end!
In conclusion: If you’re aiming for 2-3 pounds per week, I am sure you’re aware it is not going to be an easy journey, however it is not going to be difficult either. You will have to make a number of sacrifices and there will be many days when you’re simply too tired to lift a dumbbell.
But, you need not give up! If you follow the tips shared in here you will see progress and losing 2-3 pounds per week will be really easy! All the best to you.