How to lose two pounds in a week. This is my favorite subject. Why? Because it is safe and it is effective. Hi my name is Jani Roberts. I am a graduate of the American Academy of Nutrition and also a Nationally Certified Personal Trainer. Two pounds a week is an excellent goal. You are going to lose the weight, better yet you are going to keep it off. So just calculate exactly how much weight it is you would like to lose and then how many weeks it will take to lose it. Now remember if you have got a lot of weight to lose let's say, 25, 50, 75, 100 pounds you are probably going to see a lot more than two pounds in the first two weeks then it will start to level off. If you are somebody who needs to lose let's say only 10 pounds then you are probably going to see more like 1 and 1/2, 2, maybe a little over 2, then only 1 and 1/2 and it will be a little bit harder to get it off but you can still do it. All the rules are the same you just really have to kind of modify based on exactly how much weight it is you need to lose. So the first thing that we are going to do is we are going to plan our meals. This is key because if we don't plan we are just going to improvise and we are probably not going to make a better choice. Did you ever like try to find something to eat at 7 - 11? It really doesn't work very well. So what we are going to do is we are going to plan. If you get up in the morning and you are going to have to go to work. I know it is always a rush but you can do this. The night before make sure when you cook dinner you make a little extra so if you are making chicken breasts instead of making two make four. When you are done with dinner mix up a little bit of chicken salad, you've got it all ready to go put it in a tupperware, shove it in the refrigerator, grab a few crackers in the morning, out the door and you have got lunch and then you are not buying something at a fast food restaurant or grabbing something like a cafeteria style environment at work. Planning ahead makes all the difference in the world. Sometimes on a Sunday I will actually cook and prepare enough food for almost four to five days during the week so things like whole grain rice, different things that take a while to cook, that part of the meal is already prepared so all I have to do is quick cook up some fish or vegetables and I've got a whole meal ready to go. You can lose two pounds in a week and you can keep it off. I'm Jani Roberts. Thanks for joining.