Lose 2 lbs. a week for healthy weight loss.
There are all kinds of fad diets on the market that promise big results but fall flat when the time comes to deliver. Learning lose 2 lbs. a week consistently will give you the tools you need to change your life for the better, 2 lbs. at a time. It will also give you the confidence you need to keep going until you've met all your weight loss goals.
Instructions
Lose 2 Lbs. a Week
1. Eliminate things that tempt you to eat poorly. Get rid of unhealthy convenience foods in your home. Stock up on foods that are healthy and easy to prepare. Plan your meals for the week to avoid last-minute fast food runs. Make weight loss a priority in your life and plan for it.
2. Pay attention to the proper size of portions. Choose foods that will be filling and rich in nutrients. There are food options that allow larger portions with fewer calories, fat, sodium and cholesterol. Pick those foods, or treat yourself on rare occasions to smaller portions of foods that provide pleasure.
3. Use the 5 percent to 20 percent rule. Read all food labels, and remember that 5 percent or less is low and 20 percent or more is high for fats, cholesterol and sodium. Choose foods that have a low percentage of daily value for these numbers and foods that are high, 20 percent or more, in dietary fiber, vitamins, calcium and iron.
4. Stop using food as a reward and punishment. Food is sustenance. Food is nourishment. Food is not the reward for reaching a goal. It also isn't a punishment for failing to reach a goal.
5. Do aerobic exercise to burn calories. It's great to take in fewer calories, but you must also burn additional calories to lose 2 lbs. a week consistently. Aerobic exercise is effective for burning calories, but any kind of physical activity, done consistently, helps.
6. Keep records of all calories burned and all calories taken in. This includes drinks, food, mints and any other calories that are introduced into the body and all exercises and physical activities that burn calories. Record the day and time to help you find patterns of strength and weakness in your weight loss regimen.
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