Losing 2 Lbs A Week (diet/ Workouts/ Portions)Step 1 Determine your calorie needs for weight loss. Before starting your diet, keep a three- to seven-day food diary to estimate your usual daily calorie intake. To lose 1 pound a week, you need to create a calorie deficit of 3,500 calories. That means you'd need to subtract 1,000 calories from your daily calorie intake to lose 2 pounds per week. For example, if you currently eat 2,400 calories a day, you need to decrease your daily...

Losing 2 Lbs A Week (diet/ Workouts/ Portions)Step 1 Determine your calorie needs for weight loss. Before starting your diet, keep a three- to seven-day food diary to estimate your usual daily calorie intake. To lose 1 pound a week, you need to create a calorie deficit of 3,500 calories. That means you'd need to subtract 1,000 calories from your daily calorie intake to lose 2 pounds per week. For example, if you currently eat 2,400 calories a day, you need to decrease your daily...

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