How To Lose 2 Pounds A Week (Why It’s Better Than 15)

Losing 2 pounds a week might seem small, but it’s a healthy, realistic way to lose weight and build lasting habits. It’s about progress, not quick fixes.

Losing 15 pounds in a week sounds tempting when you’re tired of where you’re at, but is it really possible? Probably not, and it’s not healthy.

Like my nephew says, “Siri, show me a picture of dinosaur fossils.” Now, show me a healthy person who lost 15 pounds in a week and kept it off for months.

Accept Where You Are

We need to stop looking for shortcuts or ways to escape reality. Instead, focus on improving a little bit each day.

One of my favorite quotes is, “Nature doesn’t hurry, yet everything is accomplished,” by Lao Tzu.

Accept where you are now, make a plan to change what you don’t like, and start working on it. With weight loss, ask yourself: Where are you falling short? What promises have you broken? What can you do better?

Good things, like getting healthy, take time. It’s not about quick fixes. Small steps forward will take you further than trying to do too much all at once.

If you lose 2 pounds a week, that’s 20 pounds in two months. Time will pass anyway, so why not use it to reach your weight loss goals? Losing weight the healthy way means you’ll develop habits to keep it off and continue improving.

If you’ve gained weight over the last couple of years (like me), isn’t it better to start now? Don’t avoid it. Build healthy habits, and in time, you’ll reach your goals and even go beyond them.

How To Lose 2 Pounds A Week

How much weight you lose depends on your body and metabolism, which are different for everyone. Some people lose weight faster, others slower. But losing two pounds a week is a healthy amount for most people. This is a safe way to lose weight and keep it off. To lose weight at this rate, you need to build good habits. Eating healthy food, exercising, and getting enough sleep are important. These habits help you lose weight without feeling too restricted. Small changes over time make a big difference. Now, let’s look at some easy tips to help you lose two pounds a week!

1. Give Your Gut A Break

I love intermittent fasting. It feels calming and helps me get stronger. It builds discipline and helps my body stay healthy. Plus, it’s good for losing weight.

When you fast, your gut gets a break from digesting all the time. This helps your body heal and lowers inflammation.

If fasting isn’t for you, you can still space out meals. Have three meals 4-5 hours apart, instead of snacking all day. This gives your body time to digest and recover. It also helps keep your blood sugar steady, which can stop weight gain and health problems.

Taking breaks from food also gives your brain a rest. We think about food all the time, but fasting lets you focus on other things that make you happy.

2. Cut Out The Fluff

You could lose two pounds a week by cutting 1000 calories a day and eating pizza for the rest, but that’s not the best approach. Instead of counting calories, focus on eating nutrient-dense, low-calorie foods like vegetables. Add in calorie-dense, nutrient-rich foods like nuts, seeds, healthy oils, fish, protein, and legumes. Your body needs nutrients for basic functions like breathing and moving. Combining calorie restriction with the right nutrients can improve your health and lifespan. Skip fake foods and overly processed snacks. Foods like quinoa are healthy, but they have more calories and fewer nutrients than vegetables like broccoli. Make veggies the base of your meals, and add healthy fats, seeds, and protein. This will help you eat fewer calories while getting more nutrients, leading to long-term weight loss.

3. Walk For At Least An Hour and A Half Every Day

You can track your steps if you’d like, aiming for around 10,000 daily. I prefer tracking time and walking for at least an hour and a half outside, mostly briskly. It helps clear my mind and move without stress. I read an article years ago saying that weight gain isn’t due to eating more, but from lack of movement. Many of us have desk jobs, then sit in the car and on the couch, making it hard to lose weight. To lose 2 pounds a week, commit to walking daily and doing small tasks right away. Take out the trash, fill your water bottle, or clean your living room. Every step counts.

4. Twenty Minute Workout Is Better Than No Workout

Strength training is important for making your bones and muscles stronger. If you don’t have time for the gym, no worries. Just create a simple weekly plan, alternating between abs, upper body, and lower body exercises. Commit to 20 minutes a day, with one or two rest days. You can find home workouts using dumbbells, kettlebells, bands, or just your body. There are lots of free workouts on YouTube to help you get leaner. Set aside 20 minutes and go for it!

5. Drink Water.

Drink lots of water all day to stay energized and hydrated. It helps stop cravings and keeps you from snacking, which is important if you want to lose 2 pounds a week. Being hydrated can also help with headaches and body aches. Plus, you’ll find yourself moving more to go to the bathroom, which is a good thing. These are the most important habits for losing weight. Don’t overthink it – just start with two habits. Add more as they get easier. After a few weeks, you should start seeing results.