How to Drop 2-3 Pounds Per Week

Discover the process, step by step, to losing 2-3 lbs. per week. It isn't that hard and you can still eat very well. Here's how.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Weight to lose
• A small spiral notepad
• A pen
• A little self discpline

1. Start writing down your calories. Studies have shown that if you will just start counting and writing down your calories, you'll lose weight twice as fast as if you don't.

2. Drop your required calorie intake by half. I'm a large man. Several websites online have told me that I need around 3,000 calories per day. Cutting my calorie intake into half will cause me to lose 2-3 lbs. per week with little to no exercise. Calorie calculators will reveal that you need more calories even if you're overweight. I should say, because your overweight. Go to Yahoo and search on the keywords 'calories needed calculator'. You'll find several. These will tell you how many calories you need to maintain your current weight. Simply cut back from there.

3. Eat more white meat versus red meat. Here's a typical menu possibility for one day (for me).
   
   Breakfast - two serving of oatmeal (300 calories). Leave off the margarine or anything else.
   
   Lunch - two sandwiches. I use reduced calorie bread (40 calories per slice) and 5 pieces of deli sliced ham or turkey (10 calories per slice). I use mustard since it is far lower in calories than mayonnaise. Total calories - 260 (Drink water, its better for you and has no calories)
   
   Dinner - Chicken breast (180 calories), 2 cups of green beans (30 calories), a cup of rice (90 calories), two dinner rolls (90 calories each). Total calories - 510 calories
   
   Snack - 3 Oreo cookies (I know they have tons of sugar and certainly aren't that good for you, but I reward myself with something; plus, I don't eat them every day; this is just one sample) 160 calories
   
   Now, you've eaten all day long. Not missed one meal and have consumed less than 1300 calories. That's 1700 calories less than I need to maintain my weight. I'm losing almost a pound every two days with no exercise.

Tips & Warnings

• If you are smaller, it might not be able to be as aggressive as I am. I've tried every diet known to mankind (well maybe not quite) and have found that the best way to lose weight is to cut your calories. Its not that hard. You just have to decide that you are going to do it and then, do it.
• Check with your doctor or dietitian before you embark on any weight loss program. Especially if you have an special health care needs. You'll have more difficulty in the beginning. However, you can do it.

[formythreeboyz]

on 10/24/2009 Great tips. I wish it could be easier. I am not obese, but I have been packing on a few pounds lately due to my beer consumption! Wish I didn't like beer so much! :)
Great article. 5* and a recommend!

[prettyface5]

on 1/21/2009 Good stuff!! very helpfull and good for u if its working!!
Im always excited to know whats working 4 ppl :P

YAAAY keep up the interesting postss

[CBPope]

on 12/21/2008 This would be too much for me-two dinner rolls? If it works for you- keep counting:)