You might be wondering how to lose 2 pounds a day effectively as there are tons of different options provided online that can easily lead to confusion. Well, we have done our research so that it will be easier on your part to choose the best ones for your lifestyle and body type.
Lose More Pounds Effectively
According to experts, you will be able to lose about 5-10 pounds of weight in the first week of your diet plan. That makes it possible to lose 2 pounds a day for a 5-day a week routine. In fact, you are able to lose more weight quickly if you are new to dieting.
Why a Diet Regimen is Hard to Keep
Many diet plans might let you feel hungry and unsatisfied. These become probable reasons why it is difficult to stick to a diet plan. Good thing not all diets work this way.
You can choose low carb diets as they are effective in losing weight fast. They are also easier to stick to as opposed to other diet plans.
How Low Carb Dieting Helps
Here are steps in losing weight using a low carb diet aiming to achieve the following results.
- Significant reduction of appetite
- Result to fast weight loss
- Improve metabolic health
- Cut back on carbs
Cutting back on carbohydrates, sugars, and starches is the most important part of dieting. As you do so, your hunger level will plummet. In the end, you will eat significantly fewer calories.
In return, your body will begin to burn stored fat to generate energy. At the same time, you will lower the levels of insulin which causes the kidney to shed some excess water and sodium, which reduces bloating and unwanted water weight.
Experts say that it is not uncommon to lose up to 10 pounds or more in the first week of eating like this. In fact, a study on obese women on a very low carb diet found out that it was more effective than low fat diet to achieve short-term weight loss.
- Fat, protein and vegetable intake
Your meals must also include sources of fat, low carb vegetables, and protein. At the same time, try eating 2-3 meals a day. You can even add a fourth meal if you find yourself hungry in the afternoon. Note how this should bring your intake of carbohydrates down to 20-50 grams daily.
- Consumption of protein. A dietary plan requires eating lots of protein. This can boost burning of calories by 80-100 daily. Protein-rich foods include meat, fish and seafood, eggs, and plant-based proteins.
- Low carb vegetables. Low carb diets are packed with nutrients that you can consume huge amounts without exceeding 20-50 net carbohydrates daily. Samples of vegetables low in carbohydrates include broccoli, Brussels sprouts, cabbage, cauliflower, cucumber, kale, lettuce, spinach, and Swiss chard.
- Healthy fats. Eating healthy fats is also required to lose 2 pounds a day. Some sources of healthy fats include avocado oil, butter, coconut oil, and olive oil.
- Lift weights 3 times per week
There is no need to perform exercises just to lose weight on this plan. However, it will be beneficial for you. So, make it a point to lift weights regularly so that you can burn calories and prevent your metabolism from slowing down.
According to studies, if you are on a low carb diet, there is big possibility that you can gain some muscles while lose a significant amount of body fat. You may go to the gym 3-4 times per week to lift weights or you can do some cardio workouts instead.
More Tips For Losing Weight Faster
If you want to be successful in the quest of how to lose 2 pounds a day, then here are additional weight loss tips that you can follow.
- High protein breakfast
- Cut off on sugary drinks and fruit juice
- Drink water before taking your meals
- Pick foods that are weight-loss-friendly
- Eat fiber that are soluble
- Drink tea or coffee to boost your metabolism
- Eat whole foods
- Eat slowly
- Monitor your weight daily
- Good quality sleep
According to research, a low carb diet can actually reduce appetite, leading to the consumption of fewer calories without feeling hungry or even thinking about it. With that said, the reduction of carbohydrate intake can be the main solution to the question of how to lose 2 pounds a day.