Calorie Deficit To Lose 2 Pounds A Week

Buckle up because in this article I will explain everything there is to know about calorie deficit, how to lose 2 pounds a week, tips, and more.

Calorie deficit to lose 2 pounds a week.

In general, calorie deficit to lose 2 pounds a week requires a calorie restriction of 1000 – 1500 calories per day or 7000 calories per week. This means it can be done either by daily calorie deficit or by doing intermittent fasting once or twice per week.

Let me show you how.

How Much Of a Calorie Deficit To Lose 2 Pounds Per Week

To lose 2 pounds per week all you need is a calorie deficit that will create a negative energy balance. Consistently reducing your food intake by 1000 – 1200 calories per day, with the addition of low-intensity exercise is enough to see the results.

Here’s the problem.

Most people go looking in the wrong place.

Here’s what I mean.

Years ago, I used to sleep on the mattress that gave me tons of back pain.

And I would try to stretch, foam roll and do bunch of back exercises to reduce the pain.

Which worked for a moment.

Until I was in pain again.

And this was going on for weeks.

Until I finally figured out that my back problem wasn’t due to the wrong form or lack of exercise.

It was because of my mattress.

So by changing my mattress I was able to fix the problem.

Which can sound super basic to you.

But for me, this mattress created the loop that always pulled me back, instead of pushing me forward.

The same goes for calorie deficit.

You can try (and I’m sure you’ve already tried) to reduce your calories and exercise daily.

But then something happened, and you lost the control.

I call it trigger.

Trigger is something that put you at your worst.

Trigger can be anything like:

  • Places (work environment, home environment)
  • Situations (shopping mall, birthday party, vacations)
  • People (spouse, friends, colleagues)
  • Thoughts (bad memories, frustration, self-talk)
  • Feelings (worries, anxiety, stress, loneliness)

And each time when some of those triggers happen, you seem to lose control, forget about the diet, eat to relax or to reduce stress (source).

After that, you feel frustrated even more.

So you restrict yourself even more (more calorie deficit) which can in itself lead to more stress.

more restrictions leads to more stress

And here’s the bottom line.

The more triggers you have that make you do or say things you normally wouldn’t do or say.

The more often you enconter those situations.

You will end up taking:

  • one step forward (reducing calories, being in a calorie deficit)
  • two steps back (overeating, binge eating, drinking)

Because calorie restriction is simple.

You just eat less food for long enough and you lose weight.

But the more triggers you get, it will always come back to you.

And at this point, doesn’t matter if you’re:

If you don’t recognize what exactly is holding you back, this loop will never end.

In other words, if you don’t close that door, it will always be open.

Related article: How To Stop Worrying About Calories

How Much Weight Will I Lose With a 1500 Calorie Deficit?

As a general rule, you will lose 2–2.5 pounds a week with a 1500 calorie deficit. This can be achieved by reducing calorie intake below your total daily energy expenditure by 1000 – 1200 calories per day, with a combination of regular physical activity.

Here’s the action plan to lose 2 pounds per week:

  • Find your triggers
  • Establish readiness
  • Take action

To find your triggers all you need is a list of things that make you the worst version of yourself.

Take time with identifying that.

You can start a journal where you write down how you feel during the day and what is causing you to feel that.

It can be really helpful to find the broken link in a chain.

Next step, establish readiness.

To lose 2 pounds a week all you need is a calorie deficit that.

  • You’re ready to do
  • You’re able to do
  • You’re willing to do

It’s called readiness to change (source).

Let me explain.

If you’re not ready to eat less food in the long term, or to give up on your eating habits.

Then even the world class coaching won’t fix the problem.

Which means you have to be honest with yourself in the first place.

Losing 2 pound a week requires around 1000 calorie deficit per day.

Or 7000 calorie deficit per week.

  • Are you ready to eat 1000 – 1200 calories less every day?
  • Are you willing to exercise more on a daily basis?
  • Are you able to stay away from food when you’re stressed, anxious, or bored?

If the answer is no, then reduce the pressure.

Find your sweet spot.

Don’t look for what is best for others.

Look for what is best for you.

I typically find that doing 500 calorie deficit per day is suitable for most people.

Because it doesn’t create so much stress, it is easy to manage and can be sustained long term.

But if the answer is yes, then you’re ready for the thirds step

Take action.

Related article: How To Do OMAD Without Getting Hungry

How To Lose 2 Pounds a Week

As a general rule, to lose 2 pounds a week you need to reduce your food intake by 1000 calories per day, or around 7000 calories per week, together with regular exercise. This can be done by daily counting calories or doing intermittent fasting that suits your lifestyle.

Both those strategies works.

But counting calories takes our focus from intuitive eating into more of a numbers game.

And if like me, you’ve been counting calories for years, you start to look at food as either “good” or “bad” based on the calories.

Big mistake.

Because this not only can create unwanted eating behaviors.

But also destroy your relationship with food.

Because in general, people trying to lose weight dislike calorie counting (source).

So I won’t be going into calorie counting route.

Instead, I will show you what can you do to create calorie deficit to lose 2 pounds a week, without counting calories.

How To Lose 2 Pounds a Week Without Counting Calories

To lose 2 pounds a week without counting calories you can use intermittent fasting. Intermittent fasting leads to eating less food and creating a calorie deficit without worrying about numbers. It also creates self-awareness of internal body cues like hunger and appetite.

What really move the needle?

  • Eating less food
  • Being comfortable with hunger

That’s it.

Intermittent fasting teaches you

  • How to eat less food
  • How to differentiate physical hunger from emotional hunger

To learn more about how to do intermittent fasting, I’ve created a full guide on one meal a day where I take you by hand and show you step by step everything you need to know.


Creating a calorie deficit to lose 2 pounds a week is more about self-awareness than anything else. We all know what to do to lose weight.

But the main reason why we don’t see results is that we fail to identify and acknowledge what is holding us back.

And if we don’t see our blind spots, we gonna always keep on chasing our own tail.

Michal Sieroslawski

Michal is an exercise physiologist (MSc) and a veteran endurance athlete. He loves to experiment and share his successes and failures to help busy men and women who want to lose weight.

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