How to Lose 2Lbs in a Month

Aim to lose half a pound a week.
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Two pounds may not seem like a huge amount of weight to lose, but 2 pounds of pure fat loss can make a noticeable difference to your physique. You can lose 2 pounds without having to make any drastic dietary changes too, and it's a healthy amount to lose. According to the American Council on Exercise, you can drop weight very quickly on a fad diet, but you'll pile the pounds back on again once the diet's over, meaning that it's not sustainable. A more steady, progressive approach to weight loss is the best method.

    Reduce your calorie intake by 250 per day. To lose weight you must consume fewer calories than you burn. This is known as a calorie deficit. A calorie deficit of 3,500 equals one pound of fat loss, says the Mayo Clinic, so you need a total deficit over the month of 7,000 calories, which equates to around a 233 calorie deficit each day. Round it up to 250 to allow for any inaccuracies.

    Eat plenty of protein from meat, fish, dairy products, eggs and beans. Get carbohydrates from vegetables and fruits, whole grains and pulses, and fats from nuts and seeds, olive oil, avocado and oily fish. While in theory you could lose weight eating junk food while sticking to your calorie limits, lower-calorie foods high in nutrients will keep you fuller for longer and allow you to concentrate and feel better. Natural bodybuilder and diet coach Tom Venuto, author of "The Body Fat Solution," recommends basing your meals around lean proteins and fibrous vegetables to increase satiety.

    Weigh yourself once a week, always on the same day at the same time -- preferably first thing in the morning before breakfast. You should aim to lose half a pound a week. If you've lost less than that, decrease your calories by 100 per day. If you've lost more than a pound, while this may seem ideal, you need to be careful you're not losing weight to quickly, so increase your calories by 100 per day.

    Perform two strength training sessions and 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular activity every week, advises the Centers for Disease Control and Prevention. Your strength sessions should last 45 minutes and include exercises that target all of your major muscle groups -- legs, chest, shoulders, back and core. For cardio, pick any activity you enjoy, such as jogging, walking, swimming, cycling, playing sports or using machines at the gym.


    • Check with your health-care provider before beginning a diet and exercise regimen.

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