If you want healthy weight loss per week, and finally keep the pounds away, you should slow down at a slow and gradual rate. Most experts suggest you lose one to two pounds per week, even though you may not reliably shed two pounds each week. So how do you do this? All you have to do is to modify your energy balance to reach the correct calorie deficit.
To lose one pound per week, you’ll have to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you have to double that number. That means you need to reach a 1000-calorie per day deficit or 7000 calories per week. I know it might sound not very easy, but it becomes easier as you do it. You can also use a calculator to determine how many calories you should be eating for weight loss.
You see, saving your calories is like saving your money. Mandy levy a Weight loss author explains- “Calories make up a pounds as spare change make up a dollar. You can also share a dollar or one hundred cents in many ways: 100 pennies, 20 nickels, 10 dimes, 4 quarters, etc. What this means is that there are many ways to share your calories.” If you’re able to save your calories to come up short by 500-1000 calories every day, you’ll lose weight.
Related: 15 Tricks to Drop Up to 5 Pounds in a Week
Healthy Weight Loss Per Week: 10 Creative Ways to Attain a Calorie Deficit
The math simple, but changing your habit to less eating and more movement is hard. That’s why my colleagues and I took some of the guesswork out then came up with 10 easy ways to make a 500 to 1000 calorie deficit every day.
Every point given below holds a creative calorie, “saving” combination to help you attain your goal. You’ll find options for a 500-calorie per day deficit to lose one pound per week and a 1000-calorie per day deficit to lose two pounds per week. As usual, calorie counts are estimates, so your exact numbers may differ. Furthermore, every action or food swap must result in a deficit. That implies you can’t make up for your diet-friendly behavior with additional food or naptime. But every step should put you one step ahead to arriving at your goal.