nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

MyFitnessPal Community

How do you lose 2 lbs a week?

gsenriquez

It seems impossible to do this (speaking for my self) but I've read blogs here where people says they lose 1-2 lbs per week. Can you please share your secrets?:frown:

Thanks

Replies

riccolesmana

Eat in moderation, burn 1,000 calories a day within a week.

vsetter

I think it depends on how much you have to lose. I am in my healthy weight range. To try to lose 2 pounds per week would not be healthy.

mommyoftwins05

I've only lost 2lbs in a week a few times.. not sure how people do it all the time..but i'm happy with a pound a week

hroush

I lost 2 lbs a week for 7 months (280 - 210) doing nothing but a spin class twice a week and cutting out pop. If you don't have much to lose, it is unhealthy for you to lose that much that fast and should be targeting a lower rate.

taso42_DELETED

2 lbs is on the high side. Usually those with a lot to lose should aim for 2/week. Looks like you're aiming for 14? Try 1 lb/week. You may find things will go easier.

salmanajmal

this is my third week when i am losing two pounds a week. i am very happy about it. i donno if it will last longer or not. it has happened to me for the first time. the simple secret is the deficit of 1000 calories per day

megz4987

Well, to start, I weigh a lot, haha.

ninerbuff

1% of your body weight is sensible. Anymore than that and your body will resist.

bentobee

I lost about that much my first couple months, but after the first chunk of weight came off my loss slowed. Now if I try to keep a 1000 deficit a day I plateau immediately. I can easily lose 1-1.2 pounds a week, but when I try for more than that it backfires on me.

I wear a BodyMedia Fit 24/7 and also a Polar HRM for workouts...so I've got my daily calorie burn down as close as it can possibly be monitored.

Cmon78

I eat around 1200 cals a day and burn about 1000 cals 5 days a week....some days it's more some days a little bit less.

futurefitgirl88

3500 calories= 1 pound of fat. So example if you wanted to loose 1 pound a week, you will need to create a 3500 calorie deficit.

Lets say your BMR is 1500 (mine is!!)

BMR= Basal metabolic rate...basically the minimum calories your body needs to function at rest....so you burn that anyway even if you are sleeping all day.

If you reduce your calorie intake to 1200 for 7 days (means creating a 300 calorie deficit through diet)= you create a 2100 calorie deficit... Still lower than 1 pound of fat. You still need 1400 calorie deficit....for that you need to burn about 200 calories a day through exercise.

Walking for 20mins burns about 200 calories....so that's easily done!!!

Work out (7 days walking for 20 mins)= 200 per workout X 7= 1400
Diet (eat 300 calories less than BMR)= 300 calorie deficit X 7= 2100

1400+2100= 3500 i.e I pound of fat!!!

If you wanna lose more weight..then exercise more!!! Hope that helps!

britnitennis

easy!! cut sugar and carbs! NO MORE THAN 25 GRAMS OF SUGAR A DAY! This includes fruit too!

withchaco

Not everyone can drop 2lbs a week safely. It depends on how much fat you have to lose, your hormones, your genes, etc.

That said, to maximize your own safe weight loss, experiment with your exercise and net calories, as well as macro ratio (high protein works well for me). Your maximum may or may not be 2lbs per week, but it will be your best. Find out what works for you.

hhan

It seems impossible to do this (speaking for my self) but I've read blogs here where people says they lose 1-2 lbs per week. Can you please share your secrets?:frown:

Thanks

The more weight you have to lose (ie the further above "ideal weight" that you are), the higher your basal metabolic rate will be. It uses more energy simply to move around the heavier you are. Setting a similar calorie goal as someone lighter means there is a much larger gap between the BMR and the calorie target so the weightloss will be much larger by a calorie in vs calorie out equation.

Kirabelly

start out really really fat and you'll be amazed how fast you can drop it if you try!

melizerd

The only time I lost 2lbs a week (or more) is when I first started and I had a minimum of 83lbs to lose.

In the one year that I've been here my weight loss evens out to 1.3lbs a week. That makes me happy, because it's 73lbs less than I weighed when I started!!

killagb

easy!! cut sugar and carbs! NO MORE THAN 25 GRAMS OF SUGAR A DAY! This includes fruit too!

That won't do a bit of good if you are over in calories.

barbiex3

I eat around 1200 cals a day and burn about 1000 cals 5 days a week....some days it's more some days a little bit less.

whoaaa. eating disorder

shattah206

I am new here too and I've been losing about 1.5/week. I just entered my current weight, goal weight, etc. and EVERYTHING I've eaten since then. It's amazing when you eat too many calories in a mid-morning snack and look at the numbers . . . then plan on broccoli for dinner! . . . and making better choices the next day. Pretty amazing what a difference some realtively small changes can make! One way or another, I am committed to staying under the calorie limit advised here @ the MFP site.

I am fortunate in that: I like veggies, fish, and chicken; I mostly cook just for myself; and I do not require much variety in my diet. Oh yeah, and I am completely dependent on my Droid so I can keep track throughout the day to see where I'm at.

You can do it too!

Christianevelyn09

I lost 4 lbs in a week... holy moly. I'm loving MFP

taso42_DELETED

easy!! cut sugar and carbs! NO MORE THAN 25 GRAMS OF SUGAR A DAY! This includes fruit too!

yeah, no

HangoverSquare

I started last week, followed MFP's recommendations and my calorie counter, and have already lost 2+ lbs.

It's possible. I've noticed no adverse health effects, either. I'm actually feeling as healthy as ever.

karyngrace

I lose between 1-2lbs a week, all i have done is cut out all the sugary fatty treats, watched my portions and made healthier food choices, no more late night binges.........then started working out........but the main thing that has helped me lose weight is logging all my calories and exercise here on mfp!! just stay focused, you can do it!

Glucocorticoid

2 lbs a week is probably not practical for you. It depends on a host of things, include gender and genetics. Generally speaking, females have to accept a slower rate of fat loss. What's the rush?

Schwiggity

Take a big poop.

Cmon78

I eat around 1200 cals a day and burn about 1000 cals 5 days a week....some days it's more some days a little bit less.

whoaaa. eating disorder

Really? I just find that funny!

Tegan74

Walking for 20mins burns about 200 calories....so that's easily done!!!

Work out (7 days walking for 20 mins)= 200 per workout X 7= 1400
Diet (eat 300 calories less than BMR)= 300 calorie deficit X 7= 2100

When I do the treadmill (every night) it says 224 calories per hr. My speed is generally 3.0 ~ how fast are you walking and what is the incline on to get 200 calories every 20 mins. By those numbers I'm burning over 200 calories, an as of tonight over 400.....

Schwiggity

I eat around 1200 cals a day and burn about 1000 cals 5 days a week....some days it's more some days a little bit less.

whoaaa. eating disorder

Really? I just find that funny!

More like malnutrition really. Eating disorder actually requires more mental symptoms (I get sick of seeing it being thrown around in this board). But yeah. You're probably not getting anywhere near enough essential vitamins and minerals that way. Just sayin'.

HangoverSquare

Take a big poop.

My favorite way to lose weight.

ohamberx0

Work your butt off, literally. Everyone's different.. eat better and exercise more. No one can tell you how to lose weight, just make better choices. I've only been "dieting" & exercising a little over 2 weeks and I'm down 16lbs... I cut my calories down to a healthy amount and the weight just fell off. I'm sure ill slow down to the 1lb or so a week, I honestly have no clue how I lost 8lbs a week considering I'm not tooooo much above a healthy weight. Who knows, just track your food, drink water and exercise.