The REAL Formula To Lose 1-2 Every Week

Want to lose 1-2 pounds a week but don’t know how? In this blog post, I’m going to teach you an actual formula you can start using to lose about 1-2 pounds each week!

Let’s say you’re 150 pounds and want to lose 6 pounds in about 4 weeks for spring vacay!

Now that might sound like a lot of weight when you think of it as a big CHUNK.

But, let’s reverse engineer that goal and ask ourselves: how much weight do I need to lose per week in order to achieve that goal?

The answer: 2 pounds per week.

Now that sounds a lot more manageable and easier to think about it.

So, if you need to lose 2 pounds per week, what do you need to do?

Well, let’s consider mathematics.

One pound of body weight is equivalent to 3,500 calories. So, if you needed to lose two pounds of body weight per week, you need to have a deficit of 7,000 calories.

Now this deficit can come though:

• A decrease in food intake
• An increase in activity/workouts
• A combination of both

Considering no one likes the idea of drastically cutting calories or drastically working out more, consider doing a combination of both to achieve the deficit.

So if you needed to have a 7,000 calorie deficit by the end of this week, we can reverse engineer that even more and estimate that we need to have a 1,000 calorie deficit per day.

With that being said, can you maybe reduce 500 calories out of your diet? Can you workout 30 mins a day, walk a little bit more, and just have more movement throughout the day?

If you reduce 500 calories from your diet, and make sure you burn about 500 calories through movement, theoretically you should be on track to lose 2 pounds per week.

I don’t want you to get too caught up with numbers, but I did want to share a real tangible example of how weight loss can work.

Here’s a couple ideas of how you can reduce 500 calories throughout your day through food:

• Take out your late night snack
• Reduce your snacking overall
• Choose veggies for snacks instead of processed foods
• Drink water or tea instead of juice or soda
• Go easy on the sauces, dressings, almond butter, etc.
• Focus on eating way more veggies to increase your fiber intake and feel full longer

Here’s a couple ideas of how you can burn 500 calories throughout your day through exercise:

• Do HIIT30 - duh
• Take the stairs instead of elevator
• Stand up and walk around every 45-60 mins if at a computer
• Take a 10-15 min brisk walk around the neighborhood
• If you’re standing around, drop down and do some squats

I hope this helps you reverse engineer your 4% body weight loss goal and gives you a clear action plan on how you can achieve your fitness goals!

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