How to Lose 2 Pounds Of Body Fat In A Week

How to Lose 2 Pounds Of Body Fat In A Week

So, you’ve calculated your BMR and now know that to lose 2 pounds a week you should…

  1. Cut 3500 calories from your weekly diet, and…
  2. Burn 3500 calories through increased physical activity.


1 pound of body fat is equal to 3500 calories. In order to lose 1 pound of body fat in one week, you must cut your food intake for 500 calories each day for seven days. To know exactly how to do this check out our post on “How To Calculate Your BMR” – above

But where do you start? Here’s the first in a series of ideas on how to cut 3500 calories a week through diet and exercise, without suffering.

How to Cut 3500 Calories From Your Diet: Tame Your Thirst and Trim Your Tummy:
We’re going to skip the stuff about colas, sodas, kool-aid, milk-shakes and giant mochas with chocolate syrup. These are no-brainers when it comes to trimming calories from your diet. But, there are a few other points to keep in mind about staying hydrated, healthy, and calorie-aware. In fact, if you regularly drink any prepared beverages including energy drinks, teas, flavored waters and especially juices, you could save hundreds of calories. You may even reach your 3500 calorie goal.

First: Read the back labels, forget what the front labels say: 
  • High Protein or Low-Carb, can also mean High Calories.

While protein has a good side, it also has a bad one. It will head straight for your waistline, just as sugars and fats do when your total calorie intake is too high. Calories eaten and calories burned, is what fundamentally matters when it comes to weight loss. There are no “good” calories or “bad” calories, just calories. Instead, there is nutritious food or junk food, and either can be high or low-calorie.

Protein shakes and smoothies (or low-carb beverages) can be very high in total calories. This includes protein powders and supplements, many of which are made specifically for bodybuilders and athletes who need the extra protein and calories to add muscle. For the average dieter, the extra protein (and calories) simply translates into more body fat.
  • Pay Special Attention to Actual Serving Sizes.
  • Most bottles have 2 1/2 servings in them, canned beverages have at least 1 1/2, some products have even more.
  • Low-Sugar, No-Sugar-Added, or No-HFCS doesn’t mean much.

Manufacturers have been taking advantage of sweet-tooths for years, and now health-conscious sweet-tooths aren’t safe either. There are several ways to add extra sweetness (and calories) without adding sugar, technically. The most common method is by adding fruit juices and concentrates. Another is by mixing in syrups or fruit pulps. Though a product is naturally sweetened or without-added-sugar it could still have tons of calories.

All-Natural is not Low-Calorie.

This follows the last point. One good example is the Naked Brand Juices. This is a line of natural fruit juice blends. According to their site, each bottle contains about 1 lb. of fruit and/or vegetables. They’re also delicious and loaded with naturally occurring vitamins and antioxidants; a great product. Yet each bottle contains about two servings– This means that one small bottle of Naked Protein Zone, not only has 30 g.of protein and a pound of fruit, but almost 440 calories also. Their Chai Spiced Apple Cider, on the other hand, has only about 240 calories per bottle (and 4 and 1/2 apples!).

Fruit Juice vs. Fruit

All in all, fruit juice is okay, but not if you’re on a low-calorie diet. Store-bought juice is often not as fresh as it could be, and many of the nutrients and antioxidants break down while sitting on the shelf. Worse, the fruit has been squeezed, filtered and/or concentrated then pasteurized with heat, so the most potent nutrients are removed or destroyed, especially the delicate antioxidants, fiber, and *pectin.

  • All three of these nutrients benefit from weight loss.

Unfortunately, they are found in the parts of fruit most often filtered out by processing:

Blueberries- antioxidants and fiber: skins
Grapes – antioxidants and fiber: skins
Oranges and Grapefruit – pectin: white rind of peel (pith)- fiber: skins encapsulating the sections of pulp
Apple – antioxidants and fiber: peel – pectin: pulp

A soluble fiber which, some studies have shown, may help reduce cholesterol levels, promote stable blood sugar levels, support colon health and prevent colon cancer, and can aid weight loss by naturally curbing hunger.

While the best nutrients for dieting and health have been removed, the fructose (fruit sugar) has not. Hence, many juices have more calories per serving than their fresh counterparts: 
Welch’s 100% Concord Grape Juice
  • (8 oz.): 170 calories

1 A cup of Concord Grapes:
  • 62 calories

If you normally drink one glass of grape juice a day and switch to eating grapes instead, you would knock off 108 calories/day or 756 calories/week.

Tropicana Pure Premium Orange Juice
  • 8.1 oz. serving: 110 calories, 0 g. fiber “Lots of Pulp” Version also has 0 g. of fiber…


1 Orange
  • 60 calories, and 3.1 g. of fiber (13% of Daily Value) If you drink a glass of orange juice every morning and switch to a medium-sized orange, you would save 50 calories/day and 350 calories/week. You’d also be getting more diet-friendly nutrients in addition to your vitamin C.

V8 Splash, Mango Peach 
  • 8 oz: 80 calories, 0 fiber


1/2 Cup of Mango slices:
  • 55 calories, 1.5 g. fiber
1/2 Cup Peach slices:
  •  33 calories, 1.25 g. fiber

If you switch from V8 splash to real fruit, you won’t save any calories, but you will get the fiber, pectin, and antioxidants that will help keep you healthy and curb cravings.

Slim-Fast Optima, Strawberries, and Cream  (1 can): 
  • 180 calories, 5 g. of fiber

1 Cup Fresh Strawberries
  • in half-slices: 49 calories, 3g. fiber

Switching from a concoction of hard-to-pronounce ingredients and artificial flavorings to the real thing will save 130 calories/day or 910 calories/week.

POM Blueberry, 100% juice
  • 8 oz: 160 calories, 0 fiber


1 Cup Fresh Blueberries:
  • 83 calories, 3.5 g. fiber

POM Blueberry is a quality product, but not even the best can hold its own against real fruit. Making the switch can save nearly 80 calories/day or 560 calories/week. Fresh blueberries are a great diet food and may even help fight belly fat.

Not all Energy Drinks and Flavored Waters are good for weight loss:

Many Energy Drinks not only have numerous additives but also contain loads of sugar. There are many low-calorie and calorie free-alternatives available, so if you must have your power-shot, opt for one of those.

Some flavored waters are not calorie-free:
  1. Glaceau’s Water, Vitamin Water, Focus Kiwi Strawberry (8 oz.): 50 calories
  2. Glaceau’s Water, Vitamin Water, Essential Orange Carrot (8 oz.): 50 calories
  3. Langers’ Water, H2O Vitamin Enhanced, Power Pomegranate (8 oz.): 50 calories
  4. Langers’ Water, H2O Vitamin Enhanced, Energy Green Tea (8 oz.): 50 calories
The best low-calorie and zero-calorie beverages, of course, are flavored waters and teas made at home. The only calories are the ones your add-in. 

Studies have shown that water can aid weight loss. Yet, if you don’t like it plain, there are a few ways to infuse flavor without artificial sweeteners or extra calories.

When it comes to tea, green tea is the best for weight loss since it contains special antioxidants called catechins which help spur metabolism. But, did you know, that to make these better available to the body, you should add citrus?

Aside from green tea, herbal teas also contain antioxidants and a sweet taste without having to add sugar, especially when they’re chilled first. Look for fruit-based teas like peach or mango, and red teas.

Tea, in and of itself, (no matter if it is fruit-based, herbal, black or green) has zero calories. However, companies can’t seem to keep it that way when they brew it. For example, compare:

If you add a teaspoon of sugar to 8 oz. of tea, you’re only getting 15 calories. In comparison, 8 oz. of Lipton’s bottled iced tea contains roughly 70-90 calories. You could even add a tablespoon (45 calories) to your tea and still come away with fewer calories than Lipton’s presweetened version.

You may also be interested in a calculator Body Mass Index Calculator.