How to Lose 2 to 3 Pounds per Week: Is it Safe or Healthy?

tips for losing 3 pounds every week
(Last Updated On: October 23, 2019)

Losing weight is something that many people struggle with on a consistent basis.

After all, losing weight requires a lot of hard work and discipline. Because of this, you want to have a good plan going into your weight loss efforts to give yourself the best chance of succeeding. Luckily, there are plenty of things that you can do to boost your chances of succeeding with your weight loss efforts.

If you are looking to do something like accomplish 2 or 3 pounds of weight loss per week, you will want to implement the following tips to maximize your chances of success.

How Much Weight Loss per Week is Safe and Healthy?

Before we dive in, though, let’s quickly talk about what a safe amount of weight loss looks like per week. Most figures we have seen, suggest that shooting for 1 to 2 pounds per week is a safe a healthy amount of weight to lose.

Obviously, 3 pounds is on the outer edge of this, which is why we recommend consulting with your medical doctor before starting any diet or weight loss plan, so they can help you decide on a weekly number that is safe and healthy for you.

That said, here are some tips that have worked for me when trying to lose weight over the years…

Top 8 Tips For Dropping 2 or 3 LBS a Week

1. Consistency is Key

woman posing in workout clothes

One of the most important things that you will need to do when you are looking to achieve the goal of losing 3 pounds per week would be to remain as consistent as possible. You will need to set up a specific meal plan and exercise plan that you will be following as consistently as possible.

When creating the plan, you should focus on making preparations that are viable and sustainable. One of the biggest mistakes people end up making when they are looking to lose weight is switching to a diet that is unsustainable. Find a diet (here’s a good list) that you will be willing and able to follow consistently and you will be able to boost your chances of succeeding.

Along with this, you will need to find a consistent workout approach that you can continue to implement on a daily basis.

2. Count Calories

While it might be the least fun thing to do, you are going to want to get your calorie counting tools mapped out. Calorie counting is a must when you are looking to achieve a lofty goal of losing 3 pounds per week. Luckily, there are all kinds of different calorie counting tools and mobile apps that can help minimize the amount of work it takes to accomplish.

For instance, you can download and use an application like MyFitnessPal which will help log your food and beverage intake and help you count calories as accurately as possible.

Along with this, you can use these apps like Noom to see the progress you have made with your weight loss and to help you create a dietary plan that can really help you lose weight as effectively as possible.

3. Focus on Staying Active

a woman works out to meet her weekly weight loss goals

Believe it or not, but there are so many opportunities throughout your daily life where you will be able to add extra calorie burning without even feeling like you are exercising.

For instance, on your commute, stick to using the stairs rather than the elevator. By making a simple change like this, you will be able to significantly increase the amount of activity that you are able to fit into your daily life which can help you burn a significant number of calories without even realizing it.

This is especially true if you are someone that has a lot of stairs on your commute.

4. Commit to Walking

Another thing that you should be doing to increase your chances of losing 3 pounds per week would be to commit to walking as much as possible. You want to get in at least 30 minutes of brisk walking per day. This amount can really add up and help you with your weight loss efforts.

5. Cut The Carbs

If you want to achieve 3 pounds of weight loss per week, you will want to completely cut out the excess carbs that you are getting in your diet.

Ideally, you want to minimize your carbohydrate intake to only fruits and vegetables. That way, you are able to help your body metabolize fat for energy rather than looking to convert carbohydrates to glucose for quick energy.

This alone can help kick start your weight loss and really help turn your body into a fat burning machine.

6. Avoid Too Much Salt

a salt shaker on the table

A lot of the weight that you are likely holding is water weight. If your diet is full of sodium, you are likely retaining a lot of water weight that you could stand to lose. Therefore, simply avoid eating foods high in sodium and watch your weight drop very quickly.

7. Avoid Eating Too Late

One of the biggest mistakes that people make when they are looking to lose weight is eating too late in the night. After all, you don’t want your food to sit there due to your lack of activity because it is just going to store it as fat. By eating too late in the day, you are not going to give your body a chance to burn it for energy.

Try to stick to eating earlier in the night for the best weight loss results.

8. Protein

You are going to want to take in a lot of protein when you are looking to lose weight quickly. You want to take in a minimum of 1 gram of protein per pound of body weight if you are looking to lose weight and gain muscle.

This is not only going to give your body plenty of protein to work with, but it is also going to allow you to effectively minimize your hunger throughout mid-day and even during the night. Therefore, it can keep you from wanting to snack on things that you shouldn’t be eating in the first place to achieve the kind of weight loss you are aiming for.

Final Thoughts

Overall, there is a lot that you are going to want to do when you are looking to lose a minimum of 3 pounds of body weight per week. You will need to have a complete and consistent focus on your weight loss efforts.

To really be able to achieve these kinds of lofty weight loss goals, you will want to have a well laid out diet and exercise plan that can keep you consistently at a caloric deficit which is the key to success in any weight loss endeavor. By following the tips above, you should be able to achieve your weight loss goals.

Sources

  1. https://www.huffingtonpost.com.au/2017/08/13/whats-a-safe-amount-of-weight-to-lose-in-a-week_a_23074202/
  2. https://www.cdc.gov/healthyweight/losing_weight/index.html
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/

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