How many calories should I eat a day to lose 2 pounds a week?

How many calories should I eat a day to lose 2 pounds a week

It becomes all about the number of calories you can burn in a day when it comes to losing weight. The more calories you burn, the more of your weight you will lose. But to start with this process of burning calories, you will need to understand this whole concept of calorie intake. Also, you will need to understand the exact requirement of the number of calories a body may need to intake in a day to further function appropriately. 

Here, we will look into all these basic details, and also, we will see how many calories to eat in a day to lose 2 pounds a week. 

How many calories do you need for your body every day?

This is one thing that you cannot define precisely. The number of calories or the amount of energy a human body would need to survive for a day would depend on many factors. The calorie intake factors would depend on many factors include gender, age, physical activities, height, and weight. To determine your total daily energy expenditure, you can use TDEE Calculator.

The basic concept of losing weight-

Well, talking about the basic concept of losing weight, you should burn more calories from your body and consume less. So, this is all the essential information over the process of calorie intake and calorie burning. Losing weight is not just a process, but a journey to manage your weight and your consumption.

Managing the weight-

If two pounds is your fixed thing to lose in a week, then here we will first understand the whole weight loss management system. Once after understanding the system only, we will be able to conclude how many calories to eat in a day to lose that given specific weight from the body. 

Weight management is something that you can define as a proper balance between the consumed calories and burnt calories. This is already understood that if one wishes to lose weight, then he or she will have to focus on burning more calories as compared to consuming them. 

If we go as per the research and the statistics, then it can be said that 1 pound of fat is somewhere around 3,500 calories, so to lose 2 pounds in one week, you will need to work on eliminating 7000 calories at once. So, 7000 calories to be burnt makes it burning 1000 calories in a day. 

Managing weight

Calories to eat in a day to burn 2 pounds in a week

Yes, the environment around you may make it appear difficult for you to lose 2 pounds in a week. But, you need to tell yourself it is not as tough as it seems. All you will need is a nutritious diet, proper and regular exercise, and also strong willpower. If you are already working on these factors, congratulations, you are halfway through.

Healthy eating

A lot of people is having a misconception of eating less and losing weight. In this case, you may lose weight, but that is not a healthy recommended way of doing it. 

So, for losing 2 pounds in a week, here are the things you should include in your diet plan- 
  • Fruits 
  • Vegetables
  • Whole grains
  • Protein-rich food 

Follow a proper exercise routine –

If losing 2 pounds of weight in a day is your target, then you are advised to follow 150 minutes of exercise on a daily basis on a moderate level. If we talk about an intense workout, that should be 75 minutes. 

If you are still not into aerobatic physical activity, then you should get started with that too. This should be for at least 300 minutes.

In your moderate level work out, you can include the following- 
  • Fast-paced walks
  • Swimming
  • Dancing
  • Cycling
In an intense workout, you may include the following- 
  • Jogging
  • Playing single tennis
  • Cycle up to a hill

Other than all of this, you should also strengthen the muscle groups. Providing strength to the muscles is something you need to do twice a week.

 Some additional tips you should follow are as given below- 
  • Keep a record of your eating habits
  • Keep a record of your physical activity as well

This is all you need to do if you wish to lose 2 pounds a week. This may appear tough to you in the first read. But, your strong willpower will make you do it very quickly, and you will be able to achieve your goal just as you wish for it. You can also consult a gym trainer or a dietician for better guidance if you feel the need for it. If you are still not satisfied, you can also go to the other experts in the health field.