Losing weight is often associated with worries: strict dieting, strenuous exercise or feeling constantly hungry. But in reality, you don’t need to push yourself to the point of exhaustion. Experts consider 0.5–1kg loss per week to be the ideal speed, enough for you to see changes, and safe for the body to gradually adapt. More importantly, this speed helps maintain long-term results instead of “losing quickly and then gaining back”.
What is the solution to achieve the goal of losing 1 to 2 pounds in a week?
Here are some simple but scientific strategies that can help:
1. Create a moderate calorie deficit
To lose weight, you need to consume more energy than you take in. This is called a “calorie deficit”. But it doesn’t mean you have to cut down on food too much. By reducing just 500–700 calories per day, you can lose an average of 1 to 2 pounds after a week.
For example, if you regularly drink 2 cans of soda, remove 1 can (about 150 calories) and replace it with water. In addition, replace white rice with half a portion of brown rice (reducing about 100–150 calories). These small changes, when added together, will help you achieve a calorie deficit easily and without restraint.
On the other hand, don’t let yourself fall into a state of being too hungry. Eat slowly, chew thoroughly and prioritize regular meals to avoid overeating later in the day.
2. Increase protein and fiber in your diet
Protein is the most important “companion” in the weight loss journey. When you eat enough protein, your body will stay full longer, have fewer cravings, and at the same time protect muscle mass. Muscles help burn calories naturally even when you sleep, thereby helping the weight loss process more effectively.
Good sources of protein include: chicken, fish, eggs, tofu, Greek yogurt, or beans.
In addition, fiber from green vegetables, fruits, whole grains helps slow down digestion, control blood sugar and reduce cravings.
Suggestions for a day rich in protein and fiber:
- Breakfast: 2 fried eggs + 1 slice of whole wheat bread + green salad.
- Lunch: Grilled chicken breast + brown rice + boiled vegetables.
- Snack: a box of Greek yogurt + a few strawberries.
- Dinner: Pan-fried salmon + sweet potatoes + broccoli.
3. Drink enough water
Many people confuse thirst with hunger. Therefore, they eat more while the body simply needs to be replenished with water. Drinking enough 2–2.5 liters of water per day not only helps you feel fuller but also supports metabolism and fat burning.
In addition to filtered water, you can drink green tea, diluted lemon water, or unsweetened vegetable juice. On the contrary, limit soda, soft drinks, and high-fat milk coffee, because these are the types that make weight gain the fastest.
Small tip: Drinking a glass of water before meals can help you reduce your food intake by 50–100 calories without feeling hungry.
4. Daily light exercise
Many people are afraid that they have to exercise hard to lose weight. In fact, simple activities such as walking briskly for 30 minutes a day, cycling, or climbing stairs are enough to burn hundreds of calories.
If you have time, you can combine:
- Light cardio: slow jogging, jumping rope, cycling.
- HIIT (high intensity interval training): 15–20 minutes of HIIT can burn calories more effectively than 1 hour of normal exercise.
- Weight training: helps build muscle, thereby increasing the ability to burn energy even when resting.
For example: A 70kg person walking briskly for 30 minutes can burn about 150–200 calories. If you repeat it every day, plus reduce your calorie intake, you will be closer to your goal of losing 1 to 2 pounds/week.
5. Get enough sleep and reduce stress
Sleep plays an important role in weight control. When you lack sleep, your body will produce more ghrelin (a hunger hormone) and reduce leptin (a hormone that creates a feeling of fullness). As a result, you are more likely to crave sweets, starches and eat more than necessary.
The same goes for stress. Prolonged stress causes the body to secrete cortisol, a hormone related to belly fat storage.
Therefore, you should maintain a good sleep of 7-8 hours every night, create a habit of going to bed and waking up on time. To reduce stress, try yoga, meditation, or simply listen to music, read a book before bed.
6. Track your progress to make timely adjustments
Weight loss is a long journey, and tracking your progress will help you stay on track. Not just weight, you can record your waist and hip measurements, or take before and after photos to see more obvious changes.
Keeping a food and exercise diary also helps you recognize bad habits, such as snacking when bored, drinking too many sweets, or sitting for a long time without moving.
Don’t be too stressed if your weight increases slightly one day. This is usually due to changes in body water. Be patient and look at the overall results by week and month.
So, losing 1 to 2 pounds in a week is not a far-fetched thing. Just create a reasonable calorie deficit, eat scientifically, exercise regularly, get enough sleep and manage stress, you can completely achieve this goal easily. However, the most important thing is patience and consistency. Because losing weight is not a short-term race, but a long journey towards a healthy, energetic and sustainable body.
