{"id":391,"date":"2024-09-14T13:10:42","date_gmt":"2024-09-14T10:10:42","guid":{"rendered":"https:\/\/yourprgstore.com\/?p=391"},"modified":"2024-09-14T13:10:42","modified_gmt":"2024-09-14T10:10:42","slug":"how-to-lose-2-pounds-a-week-and-is-it-safe","status":"publish","type":"post","link":"https:\/\/yourprgstore.com\/uk\/2024\/09\/14\/how-to-lose-2-pounds-a-week-and-is-it-safe\/","title":{"rendered":"How to Lose 2 Pounds a Week (And Is It Safe?)"},"content":{"rendered":"<div class=\"loc article-post-header\">\n<figure id=\"figure-article_1-0\" class=\"comp figure-article mntl-block lock-journey\" data-tracking-container=\"true\">\n<div id=\"figure-article__media_1-0\" class=\"comp figure-article__media mntl-block\">\n<figure id=\"figure-article__image_1-0\" class=\"comp figure-article__image mntl-universal-primary-image primary-image\"><figcaption id=\"primary-image__figcap_1-0\" class=\"comp primary-image__figcap mntl-figure-caption figure-article-caption\">Kseniya Ovchinnikova<\/p>\n<\/figcaption><\/figure>\n<\/div>\n<\/figure>\n<\/div>\n<div class=\"loc article-left-rail\">\n<div id=\"sticky-toc-wrapper_1-0\" class=\"comp sticky-toc-wrapper mntl-block js-sticky-container\">\n<div id=\"sticky-toc_1-0\" class=\"comp sticky-toc mntl-sticky-toc mntl-block sticky-toc-widget\" data-desktop-bp=\"70em\">\n<div id=\"toc-wrapper_1-0\" class=\"comp toc-wrapper mntl-toc mntl-block\" data-chop-mobile=\"false\" data-desktop-bp=\"70em\" data-offset=\"60\" data-tracking-container=\"true\">\n<div id=\"mntl-toc__inner_1-0\" class=\"comp mntl-toc__inner mntl-block\">\n<div id=\"mntl-toc__heading_1-0\" class=\"comp mntl-toc__heading mntl-block js-toc-toggle\" data-click-tracked=\"true\" data-desktop-bp=\"70em\"><span id=\"mntl-toc__heading-text_1-0\" class=\"comp mntl-toc__heading-text mntl-text-block\">Table of Contents<\/span><\/div>\n<ul id=\"mntl-toc__list_1-0\" class=\"comp mntl-toc__list mntl-toc__list-heading expert-content\">\n<li id=\"mntl-toc__list-item_1-0\" class=\"comp mntl-toc__list-item mntl-block\">\n<div id=\"mntl-toc__list-item-heading_1-0\" class=\"comp mntl-toc__list-item-heading mntl-block\"><a id=\"mntl-toc__list-item-link_1-0\" class=\"mntl-toc__list-item-link mntl-text-link js-mntl-toc-link active\" href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540#toc-why-weight-fluctuates\" rel=\"nocaes\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Why Weight Fluctuates<\/span><\/a><\/div>\n<\/li>\n<li id=\"mntl-toc__list-item_2-0\" class=\"comp mntl-toc__list-item mntl-block\">\n<div id=\"mntl-toc__list-item-heading_2-0\" class=\"comp mntl-toc__list-item-heading mntl-block\"><a id=\"mntl-toc__list-item-link_2-0\" class=\"mntl-toc__list-item-link mntl-text-link js-mntl-toc-link\" href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540#toc-whats-a-healthy-weight-for-you\" rel=\"nocaes\" data-tracking-container=\"true\"><span class=\"link__wrapper\">What&#8217;s a Healthy Weight for You?<\/span><\/a><\/div>\n<\/li>\n<li id=\"mntl-toc__list-item_3-0\" class=\"comp mntl-toc__list-item mntl-block\">\n<div id=\"mntl-toc__list-item-heading_3-0\" class=\"comp mntl-toc__list-item-heading mntl-block\"><a id=\"mntl-toc__list-item-link_3-0\" class=\"mntl-toc__list-item-link mntl-text-link js-mntl-toc-link\" href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540#toc-how-to-lose-weight-safely\" rel=\"nocaes\" data-tracking-container=\"true\"><span class=\"link__wrapper\">How to Lose Weight Safely<\/span><\/a><\/div>\n<\/li>\n<li id=\"mntl-toc__list-item_4-0\" class=\"comp mntl-toc__list-item mntl-block\">\n<div id=\"mntl-toc__list-item-heading_4-0\" class=\"comp mntl-toc__list-item-heading mntl-block\"><a id=\"mntl-toc__list-item-link_4-0\" class=\"mntl-toc__list-item-link mntl-text-link js-mntl-toc-link\" href=\"https:\/\/www.verywellfit.com\/ways-to-lose-2-pounds-a-week-3495540#toc-frequently-asked-questions-ff1c4903-5878-43d6-bc42-1950a4eeae5f\" rel=\"nocaes\" data-tracking-container=\"true\"><span class=\"link__wrapper\">Frequently Asked Questions<\/span><\/a><\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"loc article-content\">\n<div id=\"wellness-sc-page_1-0\" class=\"comp wellness-sc-page mntl-sc-page mntl-block structured-content article-content expert-content right-rail__offset lock-journey\" data-sc-sticky-offset=\"60\" data-sc-ad-label-height=\"24\" data-sc-ad-track-spacing=\"100\" data-sc-min-track-height=\"250\" data-sc-max-track-height=\"600\" data-sc-breakpoint=\"50em\" data-sc-load-immediate=\"4\" data-sc-content-positions=\"[400, 1400, 1400, 1700, 2000, 2200, 2400, 2600, 2800]\" data-bind-scroll-on-start=\"true\">\n<p id=\"mntl-sc-block_1-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">To lose 2 pounds per week, you need to create a calorie deficit of 1,000 calories daily through diet and exercise, which is not healthy or ideal for many people. Understand risks and your individual calorie needs before attempting to lose two pounds in one week.<\/p>\n<div id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_3-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">During your life, your weight may fluctuate and change, which is normal as many people experience times when their habits shift depending on current priorities and time constraints.<\/p>\n<div id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">If you have decided with the help of your healthcare provider to lose weight, you may wonder how much weight is safe to lose in a week to set your rate of weight loss and reach your goal. In general, slow and steady weight loss is <a href=\"https:\/\/www.verywellfit.com\/how-to-maintain-your-weight-loss-3495601\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">best for sustainability<\/a>. Learn more about what makes a healthy rate of weight loss and what to expect on your journey.<\/p>\n<div id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-callout--takeaway_1-0\" class=\"comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<div id=\"mntl-sc-block-callout-body_1-0\" class=\"comp mntl-sc-block-callout-body mntl-text-block expert-content\">\n<p>Weight loss discussions can be triggering for some, especially those who have experienced disordered eating. <a href=\"https:\/\/www.verywellfit.com\/supplements-and-diet-pills-to-lose-weight-3495602\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Weight loss<\/a> is not appropriate for everyone.<\/p>\n<\/div>\n<\/div>\n<p><span id=\"toc-why-weight-fluctuates\" class=\"heading-toc\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading\"><span class=\"mntl-sc-block-heading__text\"> Why Weight Fluctuates <\/span><\/h2>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Weight can fluctuate for several reasons: shifts in your daily activities, exercise habits, eating habits, <a href=\"https:\/\/www.verywellfit.com\/the-hormone-reset-diet-pros-cons-and-what-you-can-eat-5128100\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">hormones<\/a>, and other factors can increase or decrease your overall calorie intake or expenditure.<\/p>\n<div id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\">\n<div id=\"mm-ads-native_1-0\" class=\"comp mm-ads-native \" data-right-rail-index=\"1\">\n<div id=\"mm-ads-native__adunit_1-0\" class=\"comp mm-ads-native__adunit mm-ads-gpt-dynamic-adunit mm-ads-gpt-adunit scads-to-load gpt native dynamic js-immediate-ad js-immediate-ad-loaded\"><\/div>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Even over a short timeframe, weight tends to fluctuate. Research on weight fluctuations in adults shows that weight tends to fluctuate by 0.35% over the weekend, with a slight gain to a subsequent loss on weekdays.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-1\">1<\/span><\/p>\n<div id=\"mntl-sc-block_12-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Weekend and holiday weight fluctuations can be due to <a href=\"https:\/\/www.verywellfit.com\/what-kind-of-salt-is-healthiest-4157937\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">increased sodium<\/a> in your food choices if you eat out or indulge in something higher in salt than your typical weekly diet.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-5\">2<\/span> Sodium can cause <a href=\"https:\/\/www.verywellfit.com\/i-just-started-exercising-why-am-i-gaining-weight-1231585\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">water weight gain<\/a> that will level out once your intake balances out. Be sure to drink <a href=\"https:\/\/www.verywellfit.com\/best-electrolyte-drinks-4169509\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\">plenty of water<\/a> to help flush out excess sodium and water retention and to stay hydrated.<\/p>\n<div id=\"mntl-sc-block_14-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Holiday weight gain is shown to increase by 1.35% and that weight gain doesn&#8217;t tend to come back off in the following months.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-1\">1<\/span> For those who menstruate, weight fluctuations often occur in the week or days before your period and may continue throughout that week.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-6\">3<\/span><\/p>\n<div id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Others may see an increase during ovulation in the middle of the menstrual cycle. Likewise, hormonal shifts cause fluid retention during this time and weight usually levels out once it&#8217;s over.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-6\">3<\/span><\/p>\n<div id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-featuredlink--related_1-0\" class=\"comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related\"><a id=\"mntl-sc-block-featuredlink__link_1-0\" class=\"mntl-sc-block-featuredlink__link mntl-text-link \" href=\"https:\/\/www.verywellfit.com\/i-just-started-exercising-why-am-i-gaining-weight-1231585\" rel=\"nocaes\" data-tracking-container=\"true\" data-tracking-id=\"featured-link\"><span class=\"link__wrapper\">Why You Might Be Gaining Weight After Working Out <\/span><\/a><\/div>\n<div id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p><span id=\"toc-whats-a-healthy-weight-for-you\" class=\"heading-toc\"><\/span><\/p>\n<h2 id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading\"><span class=\"mntl-sc-block-heading__text\"> What&#8217;s a Healthy Weight for You? <\/span><\/h2>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Knowing what a healthy weight is for you will help set appropriate goals that improve your health. You may even find that you do not need to lose weight to be within a healthy range. Everyone&#8217;s version of a healthy weight is different due to individual body composition.<\/p>\n<div id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_24-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">If you have more muscle mass, you will be heavier than someone with less muscle at the same height. You may even find that BMI charts indicate you are overweight when you have a healthy body fat percentage due to increased muscle mass. <a href=\"https:\/\/www.verywellfit.com\/bmi-what-is-bmi-or-body-mass-index-3120088\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">BMI is not a good indicator<\/a> for several groups, including elderly or muscular individuals.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-7\">4<\/span><\/p>\n<div id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-callout--takeaway_2-0\" class=\"comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<div id=\"mntl-sc-block-callout-body_2-0\" class=\"comp mntl-sc-block-callout-body mntl-text-block expert-content\">\n<p>Body Mass Index (BMI)\u00a0is a dated, biased measure that doesn\u2019t account for several factors, such as body composition, ethnicity, race, gender, and age. Despite being a\u00a0<a href=\"https:\/\/www.verywellfit.com\/why-bmi-may-not-be-the-best-metric-5192145\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">flawed measure<\/a>, BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.<\/p>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_27-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">You also can be healthy and overweight. Although obesity is linked to several chronic illnesses and diseases like heart disease, diabetes, cancer, stroke, and sleep disorders, it is not always the case that your body composition will harm your health.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-8\">5<\/span><\/p>\n<div id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_29-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Speak to a healthcare provider about your unique needs and health concerns. Below is a calculator to get a general idea of what your weight-loss calories might be. Consult your healthcare provider for more personalized guidance.<\/p>\n<div id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-tool mntl-block mntl-sc-block--weight-loss-calculator\">\n<div id=\"deferredToolGroup_1-0\" class=\"comp deferredToolGroup weight-loss-calculator mntl-block\" data-defer=\"load\">\n<div id=\"weight-loss-calculator-tool_1-1\" class=\"comp weight-loss-calculator-tool tools-calculator mntl-block tool tool-loaded\" data-tracking-container=\"true\">\n<div id=\"tools-calculator-container_1-1\" class=\"comp tools-calculator-container mntl-block\" data-config=\"{&quot;embedId&quot;: &quot;weight-loss-calculator&quot;, &quot;steps&quot;:[{&quot;required&quot;:[&quot;gender&quot;, &quot;age&quot;, &quot;height&quot;, &quot;weight&quot;, &quot;goalWeight&quot;, &quot;activityLevel&quot;]}]}\">\n<div id=\"tools-calculator-form_1-1\" class=\"comp tools-calculator-form\">\n<div class=\"tool-header\"><a id=\"start-over\"><\/a><\/p>\n<h2 class=\"tool-heading\">Set Your Calorie Goal and Get a Free Meal Plan<\/h2>\n<\/div>\n<form class=\"form\" action=\"\/tools\/calorie-goal\/submit\" novalidate=\"novalidate\">\n<div class=\"g-form-group\">\n<div class=\"g-heading\">\n<h3 id=\"form-heading_1-1\" class=\"comp form-heading mntl-text-block\">About You<\/h3>\n<div id=\"radio-toggle_1-1\" class=\"comp radio-toggle g-item\"><input id=\"radio_1-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\" \/> <label class=\"btn\" for=\"radio_1-1_0\"> English <\/label> <input id=\"radio_1-1_1\" name=\"units\" type=\"radio\" value=\"SI\" \/> <label class=\"btn\" for=\"radio_1-1_1\"> Metric <\/label><\/div>\n<\/div>\n<div class=\"g-form\">\n<div id=\"gender_1-1\" class=\"comp gender mntl-block radio-button-group gender-group g-item\">\n<div id=\"radio-button_1-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_1-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"gender\" required=\"required\" type=\"radio\" value=\"M\" data-error-message=\"Please select a gender.\" aria-label=\"About you - male\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Male<\/span><\/div>\n<\/div>\n<\/div>\n<div id=\"radio-button_2-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_2-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"gender\" required=\"required\" type=\"radio\" value=\"F\" data-error-message=\"Please select a gender.\" aria-label=\"About you - female\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Female<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"age_1-1\" class=\"comp age mntl-block age-group g-item\"><input id=\"tool-input_3-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" max=\"150\" min=\"2\" name=\"age\" required=\"required\" type=\"number\" placeholder=\"Age\" data-error-message=\"Please enter a valid age\" aria-label=\"Age\" \/><\/div>\n<div id=\"height-units-english_1-1\" class=\"comp height-units-english select-group g-item field-english\">\n<div class=\"select\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/form>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"select\"><\/div>\n<div class=\"select\"><\/div>\n<div class=\"g-form-group\">\n<div class=\"g-form\">\n<div id=\"height-units-english_1-1\" class=\"comp height-units-english select-group g-item field-english\">\n<div class=\"select\"><\/div>\n<\/div>\n<div id=\"current-weight_1-1\" class=\"comp current-weight labeled-input mntl-block tool-input-two-up g-item\"><input id=\"tool-input_6-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" max=\"1100\" min=\"10\" name=\"weight\" required=\"required\" type=\"number\" placeholder=\"Current Weight\" data-error-message=\"Please enter a valid current weight.\" aria-label=\"Current weight\" \/> <label id=\"tool-input-label_2-1\" class=\"comp tool-input-label mntl-block tool-input-label-units-weight\"><\/label><\/div>\n<div id=\"goal-weight_1-1\" class=\"comp goal-weight labeled-input mntl-block tool-input-two-up g-item\"><input id=\"tool-input_7-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" max=\"1000\" min=\"25\" name=\"goalWeight\" required=\"required\" type=\"number\" placeholder=\"Goal Weight\" data-error-message=\"Please enter a valid goal weight.\" aria-label=\" Goal weight\" data-reset=\"true\" \/> <label id=\"tool-input-label_3-1\" class=\"comp tool-input-label mntl-block tool-input-label-units-weight\"><\/label><\/div>\n<div id=\"date-picker_1-1\" class=\"comp date-picker g-item\">\n<div>\n<div class=\"popover-container\" tabindex=\"-1\" data-v-1ad2436f=\"\"><label data-v-1ad2436f=\"\"><label data-v-1ad2436f=\"\"><input autocomplete=\"off\" name=\"display-date\" readonly=\"readonly\" type=\"text\" placeholder=\"Select Date\" data-v-1ad2436f=\"\" aria-label=\"Select date\" \/><\/label><\/label><\/p>\n<div class=\"label-calendar\" data-v-1ad2436f=\"\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"form-lower g-form\">\n<div id=\"activity-level_1-1\" class=\"comp activity-level mntl-block\">\n<h3 id=\"mntl-text-block_1-1\" class=\"comp mntl-text-block\">How Active Are You?<\/h3>\n<div id=\"activity-level-buttons_1-1\" class=\"comp activity-level-buttons mntl-block radio-button-group\">\n<div id=\"radio-button_3-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_8-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"activityLevel\" required=\"required\" type=\"radio\" value=\"1\" data-error-message=\"Please select an activity level.\" aria-label=\"Activity level - Sedentary\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Sedentary<\/span><\/div>\n<\/div>\n<\/div>\n<div id=\"radio-button_4-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_9-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"activityLevel\" required=\"required\" type=\"radio\" value=\"2\" data-error-message=\"Please select an activity level.\" aria-label=\"Activity level - Light activity\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Light Activity<\/span><\/div>\n<\/div>\n<\/div>\n<div id=\"radio-button_5-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_10-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"activityLevel\" required=\"required\" type=\"radio\" value=\"3\" data-error-message=\"Please select an activity level.\" aria-label=\"Activity level - Moderate activity\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Moderate Activity<\/span><\/div>\n<\/div>\n<\/div>\n<div id=\"radio-button_6-1\" class=\"comp radio-button\"><label><label><input id=\"tool-input_11-1\" class=\"comp tool-input mntl-block input\" autocomplete=\"off\" name=\"activityLevel\" required=\"required\" type=\"radio\" value=\"4\" data-error-message=\"Please select an activity level.\" aria-label=\"Activity level - Very active\" \/><\/label><\/label><\/p>\n<div class=\"label\">\n<div class=\"label-inner\">\n<div class=\"checkbox\"><\/div>\n<p><span class=\"checkbox-text\">Very Active<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-tool mntl-block mntl-sc-block--weight-loss-calculator\">\n<div id=\"deferredToolGroup_1-0\" class=\"comp deferredToolGroup weight-loss-calculator mntl-block\" data-defer=\"load\">\n<div id=\"weight-loss-calculator-tool_1-1\" class=\"comp weight-loss-calculator-tool tools-calculator mntl-block tool tool-loaded\" data-tracking-container=\"true\">\n<div id=\"tools-calculator-container_1-1\" class=\"comp tools-calculator-container mntl-block\" data-config=\"{&quot;embedId&quot;: &quot;weight-loss-calculator&quot;, &quot;steps&quot;:[{&quot;required&quot;:[&quot;gender&quot;, &quot;age&quot;, &quot;height&quot;, &quot;weight&quot;, &quot;goalWeight&quot;, &quot;activityLevel&quot;]}]}\">\n<div id=\"tools-calculator-form_1-1\" class=\"comp tools-calculator-form\">\n<form class=\"form\" action=\"\/tools\/calorie-goal\/submit\" novalidate=\"novalidate\">\n<div class=\"form-lower g-form\"><\/div>\n<\/form>\n<\/div>\n<div id=\"iframe-embed_1-1\" class=\"iframe-embed comp iframe-embed mntl-block\"><a class=\"iframe-embed-toggle\"><span class=\"down\"> Embed this tool <\/span><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"mntl-sc-block_32-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-featuredlink--readnext_1-0\" class=\"comp wellness-sc-block-featuredlink--readnext wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block readnext-link readnext-link theme-readnext\"><a id=\"mntl-sc-block-featuredlink__link_2-0\" class=\"mntl-sc-block-featuredlink__link mntl-text-link \" href=\"https:\/\/www.verywellfit.com\/average-weight-for-a-man-statistics-2632139\" rel=\"nocaes\" data-tracking-container=\"true\" data-tracking-id=\"featured-link\"><span class=\"link__wrapper\">What Is the Average Weight for Men?<\/span><\/a><\/div>\n<div id=\"mntl-sc-block_34-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<h2 id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading\"><span class=\"mntl-sc-block-heading__text\"> How to Lose Weight Safely <\/span><\/h2>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Losing weight safely means working toward your weight-loss goal with your physical and mental health as top priorities. Weight loss should never be your number one priority at any cost. When losing weight comes before your overall health, it is not safe or sustainable.<\/p>\n<div id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Focusing on your nutrition and exercise as tools to support your weight-loss goal is wise. A safe rate of weight loss is anything from 0.5 pounds to 2 pounds per week with an average of 1 to 2 pounds per week being the typical recommendation.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-8\">5<\/span> The leaner you are, the slower your rate of weight loss should be to help you <a href=\"https:\/\/www.verywellfit.com\/can-i-lose-fat-and-gain-muscle-at-the-same-time-1231586\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">preserve muscle mass<\/a> and protect your metabolism.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-9\">6<\/span><\/p>\n<div id=\"mntl-sc-block_39-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Both exercise and nutrition play significant roles in supporting safe weight loss. Studies show that combining both strategies leads to better results in the long term.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-10\">7<\/span><\/p>\n<div id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-featuredlink--related_2-0\" class=\"comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related\"><a id=\"mntl-sc-block-featuredlink__link_3-0\" class=\"mntl-sc-block-featuredlink__link mntl-text-link \" href=\"https:\/\/www.verywellfit.com\/ways-to-lose-muscle-and-how-to-prevent-it-3498618\" rel=\"nocaes\" data-tracking-container=\"true\" data-tracking-id=\"featured-link\"><span class=\"link__wrapper\">5 Ways to Maintain Muscle Mass<\/span><\/a><\/div>\n<div id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<h3 id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-subheading\"><span class=\"mntl-sc-block-subheading__text\"> Exercise for Safe Weight Loss <\/span><\/h3>\n<p id=\"mntl-sc-block_46-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Adding exercise to your routine for safe weight loss is extremely effective and is excellent for your overall health. Even if you do not lose weight, exercise improves your health substantially, reducing your risks of illnesses and diseases.<\/p>\n<div id=\"mntl-sc-block_47-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Research shows that people with obesity are more likely to reduce their risks of heart disease and premature death through exercise than by dieting or losing weight.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-11\">8<\/span><\/p>\n<div id=\"mntl-sc-block_49-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_50-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Exercise can improve your physical and <a href=\"https:\/\/www.verywellfit.com\/mental-health-benefits-of-strength-training-5216157\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">mental well-being<\/a>. It also can help you build strength, stability, and mobility, increase heart and lung health, reduce stress, anxiety, and depressive symptoms, and boost self-esteem.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-12\">9<\/span><\/p>\n<div id=\"mntl-sc-block_51-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_52-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Exercise helps create a calorie deficit and is necessary for weight loss. Instead of requiring all your calorie deficit from your diet, boost your activity levels. <a href=\"https:\/\/www.verywellfit.com\/ways-to-move-more-during-workday-5200857\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">Moving more during the day<\/a> and intentional exercise are ways to elevate your total daily energy expenditure.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-13\">10<\/span><\/p>\n<div id=\"mntl-sc-block_53-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-featuredlink--related_3-0\" class=\"comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related\"><a id=\"mntl-sc-block-featuredlink__link_4-0\" class=\"mntl-sc-block-featuredlink__link mntl-text-link \" href=\"https:\/\/www.verywellfit.com\/what-is-energy-expenditure-3496103\" rel=\"nocaes\" data-tracking-container=\"true\" data-tracking-id=\"featured-link\"><span class=\"link__wrapper\">How to Boost Your Daily Energy Expenditure<\/span><\/a><\/div>\n<div id=\"mntl-sc-block_55-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<h3 id=\"mntl-sc-block_57-0\" class=\"comp mntl-sc-block mntl-sc-block-subheading\"><span class=\"mntl-sc-block-subheading__text\"> Nutrition for Safe Weight Loss <\/span><\/h3>\n<p id=\"mntl-sc-block_58-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">To <a href=\"https:\/\/www.verywellfit.com\/average-weight-for-a-man-statistics-2632139\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">lose weight<\/a>, you need to consume fewer calories than you burn. As stated, adding exercise increases your calorie expenditure so if you eat the same amount of calories, you will create a deficit through your calorie burn. In order to burn enough calories to lose weight consistently, this will take a lot of exercise. Experts recommend creating a deficit with a combination of diet and exercise.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-15\">11<\/span><\/p>\n<div id=\"mntl-sc-block_59-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_60-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">To do this, you can subtract calories from your maintenance amount. Using the above calculator will allow you to choose your activity level and factor that into what you should eat to support your activity while still accommodating weight loss.<\/p>\n<div id=\"mntl-sc-block_61-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_62-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">It&#8217;s essential to remember that while any calorie deficit will work to induce weight loss, <a href=\"https:\/\/www.verywellfit.com\/proper-food-portion-sizes-for-weight-loss-3495475\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\">no matter what you eat<\/a>, it&#8217;s much better to focus on nutritious foods. Foods high in water, fiber, and <a href=\"https:\/\/www.verywellfit.com\/how-much-protein-is-best-for-weight-loss-3495783\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\">protein<\/a> are filling and nutritious, making it easier to lose weight. Getting a balance of carbs, protein, and fats is preferred over drastically reducing <a href=\"https:\/\/www.verywellfit.com\/how-many-carbs-in-a-low-carb-diet-3495366\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\">carbohydrates<\/a> and fats.<\/p>\n<div id=\"mntl-sc-block_63-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-callout--takeaway_3-0\" class=\"comp wellness-sc-block-callout--takeaway wellness-sc-block-callout-base mntl-sc-block-callout mntl-block theme-takeaway theme-takeaway\" data-tracking-id=\"mntl-sc-block-callout\" data-tracking-container=\"true\">\n<div id=\"mntl-sc-block-callout-body_3-0\" class=\"comp mntl-sc-block-callout-body mntl-text-block expert-content\">\n<p>Research consistently shows that cutting back drastically on one macronutrient does not lead to greater or more sustainable weight loss than eating a balanced diet in a deficit.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-16\">12<\/span><\/p>\n<\/div>\n<\/div>\n<p id=\"mntl-sc-block_65-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Whole foods packed with water, fiber, and protein keep you full longer, and they also provide you the nutrients you need to feel energized and perform well, which is more of a challenge when in a deficit.<span class=\"mntl-inline-citation mntl-dynamic-tooltip--trigger\" tabindex=\"0\" data-id=\"#citation-14\">13<\/span><\/p>\n<div id=\"mntl-sc-block_66-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<div id=\"wellness-sc-block-featuredlink--related_4-0\" class=\"comp wellness-sc-block-featuredlink--related wellness-sc-block-featuredlink-base mntl-sc-block-featuredlink mntl-block related-link related-link theme-related\"><a id=\"mntl-sc-block-featuredlink__link_5-0\" class=\"mntl-sc-block-featuredlink__link mntl-text-link \" href=\"https:\/\/www.verywellfit.com\/the-metabolic-typing-diet-89876\" rel=\"nocaes\" data-tracking-container=\"true\" data-tracking-id=\"featured-link\"><span class=\"link__wrapper\">What Is the Metabolic Typing Diet?<\/span><\/a><\/div>\n<div id=\"mntl-sc-block_68-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<h2 id=\"mntl-sc-block_69-0\" class=\"comp mntl-sc-block wellness-sc-block-heading mntl-sc-block-heading\"><span class=\"mntl-sc-block-heading__text\"> A Word From Verywell <\/span><\/h2>\n<p id=\"mntl-sc-block_70-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">Weight loss is not a goal that is appropriate for everyone and losing weight does not necessarily lead to better health. Losing weight safely with sustainable, health-promoting habits and practices will ensure your weight loss goal is achieved and maintained, and lead to improved physical and mental wellness.<\/p>\n<div id=\"mntl-sc-block_71-0\" class=\"comp mntl-sc-block mntl-sc-block-adslot mntl-block\"><\/div>\n<p id=\"mntl-sc-block_72-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">If you are concerned about your weight, speak to a healthcare provider for guidance. Nutrition and fitness professionals as well as medical professionals can help create a plan for safe, sustainable weight loss<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kseniya Ovchinnikova Table of Contents Why Weight Fluctuates What&#8217;s a Healthy Weight for You? How [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":392,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[18],"tags":[],"class_list":["post-391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Lose 2 Pounds a Week (And Is It Safe?) - Yourprgstore<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/yourprgstore.com\/uk\/2024\/09\/14\/how-to-lose-2-pounds-a-week-and-is-it-safe\/\" \/>\n<meta property=\"og:locale\" content=\"uk_UA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Lose 2 Pounds a Week (And Is It Safe?) - Yourprgstore\" \/>\n<meta property=\"og:description\" content=\"Kseniya Ovchinnikova Table of Contents Why Weight Fluctuates What&#8217;s a Healthy Weight for You? 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