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20 Easy Ways to Lose 2 Pounds a Week and Keep It Off Sustainably

These expert tips from fitness trainer will help you slim down fast.

Most experts agree that losing one to two pounds per week is healthy, realistic, and doable. However, you are going to need to make a few simple lifestyle changes if you want to lose weight and keep it off. Certified fitness trainer Jason Kozma, aka Mr. America, is a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training and offers 20 easy ways to lose two pounds a week and keep it off.

Be Realistic

Kozma suggests starting your weight loss journey by being realistic. "You can't lose all the weight in one day or one week," he points out. "It takes sustained effort."

Track Your Food Intake

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate calories

Next, you need to figure out how good or bad your diet really is by tracking your food intake. "Use apps or journals to monitor what you eat," suggests Kozma.

Start Eating Clean

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet

Now it's time to de-junk your diet. "Eat clean," he recommends, adding that your food should be simple. "Your meals should primarily contain protein and vegetables and intermittent complex carbohydrates," he says.

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Control Portion Size

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking concept

It's also not just what you eat but how much of it. "Control portion sizes," recommends Kozma. "Use a food scale, smaller plates and be mindful of portion sizes."

Eliminate Processed Foods

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.

A good way to clean up your diet is by deleting processed foods. "Eliminate intake of man-made sugary drinks and processed snacks," Kozma says.

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Drink More Water


Hydration is also key for weight loss. "Drink more water," instructs Kozma. "Drink 100 ounces or more of water throughout the day."

Move More

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"Incorporate much more exercise," Kozma continues. "Aim for at least 30 minutes of moderate exercise most days of the week."

Find Healthy Activities You Enjoy

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.

Try to have fun with fitness by finding activities you enjoy. "Make exercise fun to stay motivated. If you are lazy, grow stronger," says Kozma.

Sleep More

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy Space

Getting more quality sleep can help you achieve your weight loss goals, says Kozma. "Aim for 8 hours of sleep per night," he says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Manage Stress

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Try not to stress, as it can lead to packing on the pounds. "Manage stress," says Kozma. "Use relaxation hacks like mindfulness, meditation or yoga."

Avoid Late Night Snacking

Handsome Attractive Man is in the Kitchen in the Evening. He is Hungry, Fridge is Open and He Bites a Piece of a Leftover Pizza. He is Eating It and Feels Satisfied.

Try to stop eating after dinner. "Avoid late-night snacking," Kozma continues. "Close the kitchen a few hours before bedtime."

Meal Planning


Kozma also encourages meal planning. "Prepare healthy snacks and meals ahead of time to avoid compulsive eating," he says.

Eat Mindfully

Looking Inside Refrigerator

Eat mindfully and intentionally, suggests Kozma. "Pay attention to hunger and fullness cues, and savor each bite," he says.

Don't Drink Alcohol

Young and cheerful couple in music festival.

If you want to lose weight fast, put down the bottle, suggests Kozma. "Alcohol is high in calories and lowers inhibitions, leading to overeating," he says.

Stay Consistent

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Staying consistent with your healthy habits will help you keep the weight off. "Stick to your plan even on weekends and holidays," says Kozma.

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Find Support


Finding support and having accountability buddies helps you stick to your goals. "if outside influences are important to you, share your goals with friends or join a support group," says Kozma.

Celebrate Milestones


Don't forget to celebrate milestones and successes. "Reward yourself for reaching milestones along the way," says Kozma.

Be Patient

point of view - closeup feet for asian woman measure weight on scale

Remember to be patient, encourages Kozma. "Weight loss takes time, so don't get discouraged by slow progress."

Focus on Your Health

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at home

Also focus on your health, not just the numbers on the scale. "Remember that weight loss is just one aspect of improving your overall health," he says.

Make Adjustments

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.

Finally, adjust your weight loss plan as needed. "If something isn't working, reassess and make changes accordingly," says Kozma.

💪🔥Body Booster: Start your weight loss journey with realistic expectations. Set achievable goals and understand that sustainable weight loss requires consistent effort over time.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more