2 lbs a week.
That means you have to have a 7000 calorie differential between calories out and calories in to lose 2 lbs a week. The easiest way to do this is to consume 500 calories fewer and burn 500 calories more. Some days are easier than others.
Planning.
What can I cut out?
| What I was consuming | Calories | Stay or Go? | New Total |
|---|---|---|---|
| Omlete | 193 | stay | 193 |
| Amy’s Paneer frozen entree | 320 | ok to stay | 320 |
| Afternoon snack: cookies | 300 | go | 0 |
| Afternoon snack: fruit smoothie | 300 | replace | 300 |
| Before dinner snack: chips and salsa | 300 | go | 0 |
| Spaghetti dinner | 500 | watch | 400 |
| White wine, 1/2 bottle | 320 | go | 0 |
| Chocolate chip cookies | 320 | go | 0 |
| Total | 2553 | 1213 |