How can I lose 2-2.5 lbs a week?

Question

Im going to the gym(1 hour a day); eating normal but smaller sizes, drinking almost 2 lt of water a day and I dont eat after 7pm; I want to lose about 8-10 pounds a month but an average of 2-2.5 a week? What else should I do?

Answer 1

Losing weight to me has 2 sides to it.

1) Get rid of excess fat.
2) Increase metabolism.

In the first case getting rid of excess fat involves exercise and watching what you eat. 30 minutes of moderate exercise every other day is a good start. Work up to an hour of moderate exercise every other day. A fast walk, biking, jogging, swimming, dancing or something that uses the whole body. Working out is good too but you have to work out upper, middle, and lower body. Basically, get into a habit of working out. It doesn't have to be extremely strenuous exercise at all. Get into a routine and stick with it. You don't want to work out every day either. Your body needs time to recover and rebuild.

The other part to getting rid of excess fat is eating properly. Forget all those diets you heard of. Diets do not work. You need to change your eating habit and style. Eat everything in the right amount. Not too much or too little of anything. Your body will tell you what it wants. You will crave it. Eat what you crave but not in excess.

Drinking water is a very good idea. You're doing it right. Take a nice drink before a meal and you will find you eat less.

The 2nd part is probably more important then the first part - increasing your metabolism. An increased metabolism will allow your body to burn more calories even while you're sitting.

Muscle burn calories very well so exercise regularly will build muscle. You may want to add a slight weight to increase muscle mass but it is not needed. As you exercise, your body will adjust muscle to make those activities more efficient. So exercise and keep exercising.

Eat more smaller meals during the day. Keep your stomach running all day long. And do not eat so that you feel full. Just enough to keep from getting hungry. This method of more smaller meals will increase your metabolism. Eat what you want and when you want it. Your body is smart it will tell you what it wants. You just give in but not in excess. This way you're not fighting your natural urges but rather curbing them.

These method take a long time and require a life style change. Do not get discourage if weight lost is not immediate. You will go up and down in weight the first few months. You body is simply trying to adjust to what you're doing. Keep at it. After the initial fluctuation, you will settle down to what your ideal weight is for you. You will feel good and have more energy. You will be healthier and happier. You will be eating all the time and others will be mad at you because you don't gain any weight and they will argue how what you're doing doesn't work or won't work for them.

It is true this method will not work for everyone. If you are really overweight or have a genetic weight issue you need to see a doctor but for the most of us this works.

Answer 2

You are doing it all right! You are doing just what you should be. There is only one problem and that is that your body doesn't react as logically as your brain thinks.

Your body will shed the weight as it wants to. There will be weeks when you lose weight and weeks when you stay the same, and (horrifying, but true) weeks when your weight may even go up a bit, though it will come down again if you keep to your regimen.

The trick is to be consistent--stay with it every day, with a reward like a day off from the gym or something you like to eat (a moderate serving, though) to keep you going for the long haul.

Good luck to you. Heck, good luck to both of us!

Answer 3

The two products that worked best for me are STACK ( about a pound of weight-loss a day; 25Lbs in 30 days) and I like Lipodrene before the gym and later in the afternoon. It contains hoodia for appetite suppression and increases metabolism. The FDA took Lipodrene off the market for a few months, but a court ordered it back. So, I'm getting it while I can. It's the strongest weight-loss pill without a prescription.

Answer 4

Sounds to me like you're already doing everything right. Just make sure that "eating smaller" = "counting calories"

3500 unused calories = 1lb
to lose a pound you have to burn 3500 calories

So make sure to look at the calories for what you're eating. "Normal" is like 2000-2200 for a female and higher for a male. Especially if you're still young (teens-early 30s).

Just keep working out and stick around something like 1500 calories or so a day.


At first you may think you're gaining weight! Because mucle weighs more than fat, when you start gaining muscle and you haven't lost all the fat yet, you'll think you've gained weight. Just don't worry too much on the actual number but focus on how you look and feel.

Answer 5

Go to self.com and join the challange. Keep a food diary - I bet your eating more then you think. Cut Carbs, opt for veggies over hi carb snacks like chips, pretzels and the like. Eat only whole grain breads - eliminate white flour products. (in otherwords no wonder bread or bagels...) At the gym make sure you are keeping your BPM up for a minimum of 20 minutes straight. And stay off the scale every day. Look in a full length mirror and put on the same pair of shorts or skirt every day. one day it will be too big on you and you will know you are making results happen. :) Good luck!

Answer 6

If you are over 18, try these things. See your DOCTOR before TRYING this of course, but, it WORKED for ME!
Do something that makes you sweat at least 30 minutes a day. WALKING 2 miles a day can do that. DRINK ONLY WATER!! Stay off of POTATOS and FRENCH FRIES ALSO!!

Answer 7

You;ll have to increase the intensity of your exercise and maybe add an extra 15 minutes.

Answer 8

try the south beach diet because u just said that u eat normal but smaller sizes. try no meat just salads no dressing

Answer 9

Keep with what you are doing! There are free websites that offer dieting tips and calorie counters so you can keep track of your caloric intake. Check out www.sparkpeople.com <-- free site and very helpful for dieters.

Answer 10

well, track how much u eat by using a weight watchers calculator. u will have so many points and can not go over theses points. my sister started weight watchers a little while ago and she has literally cut it off