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How to Lose 2 Pounds Per Week

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Q. "I recently started going to the gym. I am pretty clueless about what I should be doing. After the birth of 2 kids, I wanted to shed some of my pounds that I have acquired over the years. I am 5 feet 8 inches tall and 168 pounds. I want to loose about 2 lbs a week, can you help me?"

A. I suggest you do weights 2 to 3 times per week, and cardio on 3 to 5 times per week. You should eat about every 3 hours so that I don't go into starvation mode.

The number usually cited for moderate, steady weight loss is 250-500 calories deficit per day, resulting in 1-2 pounds per week of weight loss. Rather than pick an arbitrary number, keep track of what you've been eating then subtract from that.

Note that a "deficit" does not mean you have to eat that many fewer calories. For example, if you do a brisk 1-hour walk each day and you replace a hamburger with a salad, your calorie deficit might be enough to lose 1 pound per week.

After 2 weeks of a consistent eating and exercise regimen, if you find that you are not losing weight (hopefully fat) at that rate, adjust either or both your eating and exercise regimen accordingly.

If you want to lose weight faster we suggest the...

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