{"id":89637,"date":"2020-05-12T09:40:07","date_gmt":"2020-05-12T13:40:07","guid":{"rendered":"https:\/\/barbend.com\/?p=89637"},"modified":"2024-07-26T11:43:01","modified_gmt":"2024-07-26T15:43:01","slug":"how-to-lose-2-pounds-per-week","status":"publish","type":"post","link":"https:\/\/barbend.com\/how-to-lose-2-pounds-per-week\/","title":{"rendered":"7 Proven Strategies to Lose 2 Pounds Per Week"},"content":{"rendered":"<p>The amount of weight you can <a href=\"https:\/\/barbend.com\/how-to-count-macros\/\">safely lose each week<\/a> depends on many factors, ranging from your weight and body fat percentage to how much sleep you get per night and your activity levels. (Genetics, height, hormones, and stress play a role, too.)<\/p>\n<p><a href=\"https:\/\/barbend.com\/7-downsides-of-being-crazy-lean\/\">Very lean<\/a> folks definitely can\u2019t lose as fast as someone who\u2019s obese, and a weight loss quest is something that you definitely should chat to your doctor about before embarking on that journey.<\/p>\n<p>In general, people are advised to lose about one pound per week, though it\u2019s possible to shed two pounds per week without putting yourself at risk of nutrient deficiencies and muscle loss. This involves a lot of personal sacrifice and dedication, but in the end, you\u2019ll see the numbers on the scale continue to drop until you reach your goal weight.&nbsp;<\/p>\n<p>So how does one lose 2 pounds per week? Here are some actual, science-backed methods to help.&nbsp;<\/p>\n<h3 id=\"how-to-lose-2-pounds-per-week\"><strong>How to Lose 2 Pounds Per Week<\/strong><\/h3>\n<ul>\n<li><strong><a href=\"#CALS\">Subtract 1,000 Calories Per Day<\/a><\/strong><\/li>\n<li><strong><a href=\"#FAST\">Fast Once or Twice Each Week<\/a><\/strong><\/li>\n<li><strong><a href=\"#EAT\">Eat Satiating Foods<\/a><\/strong><\/li>\n<li><strong><a href=\"#PRO\">Consume More Protein and Fiber<\/a><\/strong><\/li>\n<li><strong><a href=\"#CUT\">Cut Out an Entire Food Group<\/a><\/strong><\/li>\n<li><strong><a href=\"#WALK\">Walk 10,000 Steps Every Day<\/a><\/strong><\/li>\n<li><strong><a href=\"#WH\">Workout Hard<\/a><\/strong><\/li>\n<\/ul>\n<p><i>Editor\u2019s note: The content on BarBend is meant to be informative in nature, but it shouldn\u2019t take the place of advice and\/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. Speak with your physician if you have any concerns.<\/i><\/p>\n<h2 id=\"what-to-know-about-weight-loss\"><strong>What to Know About Weight Loss&nbsp;<\/strong><\/h2>\n<p>Weight loss is that it all comes down to <a href=\"https:\/\/barbend.com\/best-calorie-calculator\/\">keeping your calories in check<\/a>. A calorie is a unit of measurement to track how much energy your body gets from eating or drinking a certain food item. The more calories, the more energy you get \u2014 unless you neglect to use it.&nbsp;<\/p>\n<p>In that case, the body hangs onto that energy and eventually turns it into fat. That\u2019s called being in a caloric surplus. To get into a caloric deficit, you need to consume less energy (again, calories) than you use during the day.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=BIEGhiEHc48\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals\" title=\"Play video &quot;Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=BIEGhiEHc48<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=BIEGhiEHc48\" title=\"Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals\" target=\"_blank\" rel=\"noopener\">Fat Loss vs Muscle Gain Macros: How to Eat for Your Goals (https:\/\/youtube.com\/watch?v=BIEGhiEHc48)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>One pound of fat is made up of 3,500 calories \u2014 that\u2019s how much you need to burn from your energy intake each week to lose one pound. So two pounds means you need to reduce your caloric intake by 7,000 (or burn that amount throughout the week).&nbsp;<\/p>\n<p>So before you set out on your weight loss journey, there\u2019s some math to be done. First, you need to figure out how many calories you need to <i>maintain <\/i>your weight. You can check out our macro calculator below to find a starting point.&nbsp;<\/p>\n\t\t<div id=\"bb_cal_ui\">\r\n\r\n\t\t\t<div class=\"dpg-calculator macros-calculator\">\r\n\t\t\t\t<h2 class=\"dpg-h2 calc-header\">Macronutrient Calculator<\/h2>\r\n\t\t\t\t<div class=\"calc-container\">\r\n<div class=\"g-heading\">\r\n\t<h4 id=\"form-heading_3-1\" class=\"comp form-heading mntl-text-block\"><\/h4>\r\n\t<div id=\"radio-toggle_3-1\" class=\"comp radio-toggle g-item\">\r\n\t\t<input id=\"radio_3-1_0\" checked=\"checked\" name=\"units\" type=\"radio\" value=\"EN\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_0\">Imperial <\/label>\r\n\t\t<input id=\"radio_3-1_1\" name=\"units\" type=\"radio\" value=\"SI\">\r\n\t\t<label class=\"btn\" for=\"radio_3-1_1\">Metric <\/label><\/div>\r\n<\/div>\r\n\t\t\t\t\t<h3 class=\"dpg-h3 calc-answer\"><\/h3>\r\n\t\t\t\t\t\r\n\r\n\t\t\t\t\t<span class=\"calc-subheader\">Age<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"age\" placeholder=\"Years\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Sex<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-male\" checked=\"checked\" name=\"sex\" type=\"radio\" value=\"M\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small\" for=\"macros-male\">Male<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-female\" name=\"sex\" type=\"radio\" value=\"F\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right\" for=\"macros-female\">Female<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Height<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-feet hidenow\" checked=\"checked\" name=\"height-system\" type=\"radio\" value=\"feet\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-feet\"><span>\r\n\t\t\t\t\t\t<\/span>Feet<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-meters hidenow\" name=\"height-system\" type=\"radio\" value=\"meters\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-meters\">\r\n\t\t\t\t\t\t<span><\/span>Meters<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half\" name=\"height-tens\" placeholder=\"Feet\" type=\"text\" value=\"\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox-half calc-float-right\" name=\"height-units\" placeholder=\"Inches\" type=\"text\" value=\"\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Weight<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-pounds hidenow\" checked=\"checked\" name=\"weight-system\" type=\"radio\" value=\"pounds\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small hidenow\" for=\"macros-pounds\">\r\n\t\t\t\t\t\t<span><\/span>Pounds<\/label>\r\n\t\t\t\t\t\t<input id=\"macros-kilos hidenow\" name=\"weight-system\" type=\"radio\" value=\"kilos\">\r\n\t\t\t\t\t\t<label class=\"calc-label-small calc-float-right hidenow\" for=\"macros-kilos\">\r\n\t\t\t\t\t\t<span><\/span>Kilograms<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input class=\"bbTextBox calc-textbox\" name=\"weight\" placeholder=\"Pounds\" type=\"text\"><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Goal<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal1\" checked=\"checked\" name=\"goal\" type=\"radio\" value=\"fat-loss\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal1\"><span>\r\n\t\t\t\t\t\t<\/span>Fat Loss<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal2\" name=\"goal\" type=\"radio\" value=\"maintenance\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal2\"><span>\r\n\t\t\t\t\t\t<\/span>Maintenance<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-goal3\" name=\"goal\" type=\"radio\" value=\"gains\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-goal3\"><span>\r\n\t\t\t\t\t\t<\/span>Muscle Gain<\/label><\/div>\r\n\t\t\t\t\t<span class=\"calc-subheader\">Activity Level<\/span>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity1\" checked=\"checked\" name=\"activity\" type=\"radio\" value=\"a1\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity1\"><span>\r\n\t\t\t\t\t\t<\/span>Sedentary: little or no exercise\t<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity2\" name=\"activity\" type=\"radio\" value=\"a2\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity2\"><span>\r\n\t\t\t\t\t\t<\/span>Moderate exercise 1-3 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity3\" name=\"activity\" type=\"radio\" value=\"a3\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity3\"><span>\r\n\t\t\t\t\t\t<\/span>Moderate exercise 4-5 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity4\" name=\"activity\" type=\"radio\" value=\"a4\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity4\"><span>\r\n\t\t\t\t\t\t<\/span>Daily moderate exercise or intense exercise 3-4 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity5\" name=\"activity\" type=\"radio\" value=\"a5\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity5\"><span>\r\n\t\t\t\t\t\t<\/span>Intense exercise 6-7 times\/week<\/label><\/div>\r\n\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-activity6\" name=\"activity\" type=\"radio\" value=\"a6\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-activity6\"><span>\r\n\t\t\t\t\t\t<\/span>Very intense exercise daily, or physical job\t<\/label><\/div>\r\n\r\n\t\t\t\t\t\t<span class=\"calc-subheader\">Adjust Protein<\/span>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein1\" name=\"adprotein\" type=\"radio\" value=\"low\"  checked=\"checked\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein1\"><span>\r\n\t\t\t\t\t\t<\/span>Minimum\t<\/label><\/div>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein2\" name=\"adprotein\" type=\"radio\" value=\"normal\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein2\"><span>\r\n\t\t\t\t\t\t<\/span>Standard\t<\/label><\/div>\r\n\t\t\t\t\t\t<div class=\"calc-row\">\r\n\t\t\t\t\t\t<input id=\"macros-protein3\" name=\"adprotein\" type=\"radio\" value=\"high\">\r\n\t\t\t\t\t\t<label class=\"calc-label\" for=\"macros-protein3\"><span>\r\n\t\t\t\t\t\t<\/span>High\t<\/label><\/div>\r\n\t\t\t\t\t<button class=\"bb-flat-btn calc-submit\" type=\"button\">Calculate<\/button>\r\n<!--result--->\r\n<div id=\"cal_result\" style=\"display:none;\">\t\r\n\t<div class=\"macro_results\">\r\n\t<div class=\"result-head\">\r\n\t\t<h3 class=\"macro_title\">Total  Calories: <font style=\"color:#8cc53f;\"><strong><span class=\"macro_cals_rs\"><\/span><\/strong><\/font> Per Day<\/h3>\r\n\t<\/div>\r\n\t<div class=\"macro_table\" style=\"padding:10px 0;\"><\/div>\r\n\t\t<div class=\"bmr_table\" style=\"padding:10px 0;\">\r\n\t\tYour Daily Macronutrients:<\/div>\r\n\t\r\n\r\n\t<table class=\"macrotable\">\r\n\t\t<tr>\r\n\t\t\t<th style=\"width:80%\"><strong>Recommended<\/strong><\/th>\r\n\t\t\t<th style=\"width:20%\"><strong>Daily<\/strong><\/th>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Protein <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_protein_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Carbs <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_carbs_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t\t<tr>\r\n\t\t\t<td>Fat <\/td>\r\n\t\t\t<td align=\"center\" class=\"bmr_result_align\"><span class=\"macro_fat_rs\"><\/span> (g)<\/td>\r\n\t\t<\/tr>\r\n\t<\/table>\r\n<\/div>\r\n\t\t\r\n\t<\/div>\r\n<!--end--->\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\t\t\r\n<script>\r\njQuery(document).ready(function($) {\r\n\tvar units_x;\r\n\tunits_x=\"EN\";\r\n\t$('.macros-calculator input[name=\"units\"]').click(function() {\t\r\n\t\tvar units_v = $(this).val();\r\n\r\n\t\tif (units_v == \"SI\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\r\n\t\t\tunits_x=\"SI\";\r\n\t\t\t$(\"input[id=macros-meters]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-kilos]\").prop(\"checked\",true);\r\n\r\n\t\t}\r\n\r\n\t\telse if (units_v == \"EN\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t\t\r\n\t\t\tunits_x=\"EN\";\r\n\t\t\t$(\"input[id=macros-feet]\").prop(\"checked\",true);\r\n\t\t\t$(\"input[id=macros-pounds]\").prop(\"checked\",true);\r\n\t\t\t\r\n\t\t}\r\n\t});\r\n\r\n\t\r\n\t\r\n\t$('.macros-calculator input[name=\"height-system\"]').click(function() {\t\r\n\t\tvar heightUnits = $(this).val();\r\n\r\n\t\tif (heightUnits == \"meters\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Meters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Centimeters\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (heightUnits == \"feet\") {\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').attr(\"placeholder\", \"Feet\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').attr(\"placeholder\", \"Inches\");\r\n\t\t\t$('.macros-calculator input[name=\"height-tens\"]').val(\"\");\r\n\t\t\t$('.macros-calculator input[name=\"height-units\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\r\n\t$('.macros-calculator input[name=\"weight-system\"]').click(function() {\t\r\n\t\tvar weightUnits = $(this).val();\r\n\r\n\t\tif (weightUnits == \"kilos\") {\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Kilograms\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\r\n\t\telse if (weightUnits == \"pounds\") {\r\n\t\t\t$('.macros-calculator input[name=\"weight\"]').attr(\"placeholder\", \"Pounds\");\r\n            $('.macros-calculator input[name=\"weight\"]').val(\"\");\r\n\t\t}\r\n\t});\r\n\t\t\r\n\t$('.macros-calculator .calc-submit').click(function() {\r\n\t\tvar pweight=0;\r\n\t\tvar height = 0;\r\n\t\tvar daily_cal=0;\r\n\t\tvar heightTens = parseInt($('.macros-calculator input[name=\"height-tens\"]').val());\r\n\t\tvar heightUnits= parseInt($('.macros-calculator input[name=\"height-units\"]').val());\r\n\t\tvar heightType = $('.macros-calculator input[name=\"height-system\"]:checked').val();\r\n    var weight = parseInt($('.macros-calculator input[name=\"weight\"]').val());\r\n\t\tvar weightType = $('.macros-calculator input[name=\"weight-system\"]:checked').val();\r\n\t\tvar calories = 0;\r\n\t\tvar age = parseInt($('.macros-calculator input[name=age]').val());\r\n\t\tvar sex = $('.macros-calculator input[name=sex]:checked').val();\r\n\t\tvar job = $('.macros-calculator input[name=activity]:checked').val();\r\n    var goal = $('.macros-calculator input[name=goal]:checked').val();\r\n\tvar adprotein = $('.macros-calculator input[name=adprotein]:checked').val();\r\n    var carbs = 0;\r\n    var protons = 0;\r\n    var fats = 0;\r\n\r\n        if (isNaN(age) || isNaN(heightTens) || isNaN(weight)) {\r\n            $('.macros-calculator .calc-answer').show(0).html('<span style=\"color: #ca242a;\">Please enter values for all the fields.<\/span>').addClass('bb_cal_error').one('webkitAnimationEnd mozAnimationEnd MSAnimationEnd oanimationend animationend', function() {\r\n            $(this).removeClass('bb_cal_error');\r\n            });\r\n \t\t\t$('html, body').animate({scrollTop: $(\".calc-header\").offset().top-150}, 1000);\r\n           $('.bmr_calculator #cal_result').hide();\r\n\t\t}\r\n        else {\r\n            if(isNaN(heightUnits)) {\r\n                heightUnits = 0;\r\n            }\r\n\r\n            if (units_x == \"EN\") {\r\n                height = ((heightTens * 30.48) + (heightUnits * 2.54));\r\n            }\t\r\n            else {\r\n                height = (heightTens * 100) + heightUnits;\r\n            }\t\t\t\r\n\t\t\t\t\t\r\n            if (units_x == \"EN\") {\r\n\t\t\t\tpweight = weight;\r\n                weight = (weight * 0.453592);\r\n            }else{\r\n\t\t\t\tpweight = weight*2.205;\r\n\t\t\t}\t\t\t\r\n\r\n            if (sex == \"M\") {\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) + 5);\r\n\t\t\t\tdaily_cal= Math.round(calories);\r\n            } \r\n            else {\r\n                calories = ((weight * 10) + (height * 6.25) - (age * 5) - 161);\r\n\t\t\t\tdaily_cal= Math.round(calories);\r\n            }\r\n\t\t\t\r\n            switch (job) {\r\n                case \"a1\":\r\n                    calories = Math.round(calories * 1.2);\r\n                    break;\r\n                case \"a2\":\r\n                    calories = Math.round(calories * 1.375);\r\n                    break;\r\n                case \"a3\":\r\n                    calories = Math.round(calories * 1.466);\r\n                    break;\r\n                case \"a4\":\r\n                    calories = Math.round(calories * 1.55);\r\n                    break;\r\n                case \"a5\":\r\n                    calories = Math.round(calories * 1.725);\r\n                    break;\r\n                case \"a6\":\r\n                    calories = Math.round(calories * 1.9);\r\n                    break;\r\n            }\r\n            \r\n            switch (goal) {\r\n                case \"fat-loss\":\r\n                    if (calories <= 2000) calories =  Math.round(0.9 * calories);\r\n                    if (calories > 2000) calories =  Math.round(0.8 * calories);\r\n                \/\/    carbs = Math.round(0.40 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.40 * calories \/ 4);\r\n                   \/\/ fats = Math.round(0.20 * calories \/ 9);\r\n \t\t\t\t\t\r\n\t\t\t\t\tfats = Math.round(pweight*0.3);\r\n                    break;\r\n                case \"maintenance\":\r\n                 \/\/   carbs = Math.round(0.45 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.30 * calories \/ 4);\r\n                   \/\/ fats = Math.round(0.25 * calories \/ 9);\r\n                   fats = Math.round(pweight*0.4);\r\n                    break;\r\n                case \"gains\":\r\n                    calories += 200;\r\n                 \/\/   carbs = Math.round(0.45 * calories \/ 4);\r\n                   \/\/ protons = Math.round(0.30 * calories \/ 4);\r\n               \/\/     fats = Math.round(0.25 * calories \/ 9);\r\n               fats = Math.round(pweight*0.5);\r\n                    break;\r\n            }\r\n           switch (adprotein) {\r\n                case \"low\":\r\n                 \tprotons = Math.round(pweight*0.72);\r\n                    break;\r\n                case \"normal\":\r\n                 \tprotons = Math.round(pweight*1);\r\n                    break;\r\n                case \"high\":\r\n                 \tprotons = Math.round(pweight*1.4);\r\n                    break;\r\n            }\t\t\t\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\/\/Convert Fat and Protein to Calories\r\n\t\t\t var pCalories= protons * 4;\r\n\t\t\t var fCalories= fats*9;\r\n\t\t\t var pfCalories = pCalories+fCalories;\r\n\r\n\t\t\t  carbs = Math.round((calories-pfCalories)\/4);\r\n\r\n             $('.macros-calculator  #cal_result').show();\r\n             $('.macros-calculator .macro_protein_rs').html(protons);\r\n             $('.macros-calculator .macro_carbs_rs').html(carbs);\r\n             $('.macros-calculator .macro_fat_rs').html(fats);\r\n\t\t\t$('.macros-calculator .macro_cals_rs').html(calories);\r\n\t\t   $('html, body').animate({scrollTop: $(\".macros-calculator #cal_result\").offset().top-150}, 1000);\r\n\t\t   $('.macros-calculator .calc-answer').html('');\t\t\t\t\r\n\r\n\t\t}\r\n    });\r\n\r\n\r\n\t\r\n});\r\n<\/script>\r\n<style>\r\n\t.bb_cal_error span{display:inline-block;}\r\n#bb_cal_ui .calc-header {\r\n    border-bottom: 2px solid #8cc540;\r\n    padding: 5px 0 !important;\r\n    font-size: 36px;\r\n    font-weight: 700;\r\n    margin: 34px 0 30px 0px !important;\r\n}\r\n#cal_result .macrotable, #cal_result .macrotable td, #cal_result .macrotable tr, #cal_result .macrotable th{\r\n\tborder: 0px;\r\n    padding: 8px 2px;\r\n}\r\n\t\r\n#cal_result .macrotable td{\r\n    border-bottom: 1px solid #ccc;\r\n}\r\n#cal_result .macrotable th{\r\n    border-bottom: 2px solid #92c663;\r\n}\t\r\n\t.macro_result_align{text-align:center; font-weight:600;}\t\r\n#bb_cal_ui {\r\n    box-shadow: 0px 0px 10px 0px rgba(0,0,0,0.09);\r\n    transition: background 0.3s, border 0.3s, border-radius 0.3s, box-shadow 0.3s;\r\n    margin: 0px;\r\n    padding: 18px 20px 20px 20px;\r\n}\t\r\n.calc-label span{display:none!important;}\r\n\r\ndiv#bb_cal_ui .hidenow{\r\ndisplay:none;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator h2.calc-header {\r\n\tbackground: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.cals-and-macros-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n.cals-and-macros-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n.cals-and-macros-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\ndiv#bb_cal_ui .cals-and-macros-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\nbox-sizing: border-box;\r\n    height: auto;\r\n    line-height: inherit;\r\n    padding: 4px 15px;\r\n    width: 48.5%!important;\r\n    font-weight: 500;\r\n    background: #fff;\r\n    color: #000;\r\n\tfont-size: 17px;\r\n}\t\r\n@media (max-width: 768px) {\r\ndiv#bb_cal_ui input.calc-textbox-halfd, div#bb_cal_ui select.calc-textbox-halfd {\r\n\twidth: 100% !important;\r\n\t}\t\r\n\t.macros-calculator{margin:0px !important;}\r\n\t#bb_cal_ui h3 {font-size: 20px;}\r\n\r\n#bb_cal_ui .calc-header {\r\n    padding: 5px 0 !important;\r\n    font-size: 22px;\r\n    margin: 10px 0 25px 0px !important;\r\n}\t\r\n}\t\r\n.cals-and-macros-calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.cals-and-macros-calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n.cals-and-macros-calculator .calc-label {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 100%;\r\n}\r\n.cals-and-macros-calculator .calc-label-small {\r\n\tborder: solid 1px #5a5a5a;\r\n\tborder-radius: 3px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\tfont-size: 14px;\r\n\tfont-size: 1.4rem;\r\n\tfont-weight: bold;\r\n\tpadding: 6px;\r\n\twidth: 49.5%;\r\n}\r\n.cals-and-macros-calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.cals-and-macros-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n#bb_cal_ui h3:after {\r\n    content: \"\";\r\n    display: block;\r\n    width: 100px;\r\n    padding: 0px 0;\r\n    border-bottom: 0px solid #8cc540;\r\n}\t\r\n#bb_cal_ui .calc-container{\r\n    padding:0px;\r\n}\r\n#bb_cal_ui .g-heading {\r\n    display: -webkit-box;\r\n    display: -webkit-flex;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 0;\r\n    padding: 0;\r\n    -webkit-box-pack: justify;\r\n    -webkit-justify-content: space-between;\r\n    -ms-flex-pack: justify;\r\n    justify-content: space-between;\r\n    -webkit-box-align: center;\r\n    -webkit-align-items: center;\r\n    -ms-flex-align: center;\r\n    align-items: center;\r\n\tfloat:right;\r\n}\r\n\r\n#bb_cal_ui .form-heading {\r\n    -webkit-box-flex: 1;\r\n    -webkit-flex: 1 0 auto;\r\n    -ms-flex: 1 0 auto;\r\n    flex: 1 0 auto;\r\n}\r\n#bb_cal_ui h3 {\r\n    font-size: 24px;\r\n}\r\n#bb_cal_ui h3, .tool-heading {\r\n    margin: 0 0 8px;\r\n    padding: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle {\r\n    font-size: 0;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio] {\r\n    position: absolute;\r\n    visibility: hidden;\r\n}\r\n\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    background-color: #15131D;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]:checked+label {\r\n    color: #fff;\r\n}\r\n#bb_cal_ui .radio-toggle input[type=radio]+label {\r\n    background-color: #fff;\r\n    color: #777;\r\n}\r\n#bb_cal_ui .radio-toggle label:last-of-type {\r\n    border-radius: 0;\r\n    border-left: none;\r\n}\r\n#bb_cal_ui .radio-toggle label {\r\n    font-size: 1rem;\r\n    padding: 5px 14px;\r\n    border: 1px solid #DADADA;\r\n}\r\n#bb_cal_ui .btn {\r\n    display: inline-block;\r\n    border: 0;\r\n    padding: 1em;\r\n    background: #E25F2F;\r\n    color: #fff;\r\n    line-height: 1;\r\n    text-align: center;\r\n    -webkit-transition: all .15s ease-out;\r\n    transition: all .15s ease-out;\r\n}\r\n#bb_cal_ui .btn, .clickable, #bb_cal_ui .menu-button, #bb_cal_ui .select select, #bb_cal_ui button, #bb_cal_ui input[type=button], #bb_cal_ui input[type=file], #bb_cal_ui input[type=submit], #bb_cal_ui label {\r\n    cursor: pointer;\r\n}\r\n\r\n.calc-note {\r\n\tmargin: 10px 0 40px 0;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator h2.calc-header {\r\n    background: #232323;\r\n\tborder: solid 1px #232323;\r\n\tborder-bottom: none;\r\n\tborder-radius: 3px 0px;\r\n\tcolor: #ffffff !important;\r\n\tmargin: 0 !important;\r\n\tpadding: 15px;\r\n}\r\n.macros-slider-calculator .calc-container {\r\n\tborder: solid 1px #cccccc;\r\n\tborder-top: solid 1px #ffffff;\r\n\tborder-radius: 0 3px;\r\n\tpadding: 10px;\r\n}\r\n\r\n.macros-slider-calculator .calc-subheader {\r\n\tdisplay: block;\r\n\tfont-family: ProximaNovaExCnSemiBold;\r\n\tfont-size: 20px;\r\n\tfont-size: 2rem;\r\n\tmargin-top: 10px;\r\n\ttext-transform: uppercase;\r\n}\r\n\r\n.macros-slider-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\n\r\n.macros-slider-calculator .calc-row-half {\r\n    display: inline-block;\r\n    vertical-align: top;\r\n    width: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .float-right {\r\n    float: right;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 100%;\r\n}\r\n\r\ndiv#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 12px;\r\n\twidth: 49.5%;\r\n}\r\n\r\n.macros-slider-calculator .calc-dropdown {\r\n    height: 46px;\r\n    vertical-align: top;\r\n    width: 100%;\r\n    border-radius: 3px;\r\n    font-size: 16px;\r\n}\r\n\r\n.macros-slider-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n\r\n.macros-calculator .calc-container{\r\n\tmargin: 0px;\r\n}\r\n\r\n.macros-calculator{\r\n\tmargin: 15px;\r\n}\r\n\r\n.macros-calculator .calc-subheader, .calc-subheader {\r\n    display: block;\r\n    margin: 25px 2px 8px 2px;\r\n    font-weight: 600;\r\n}\r\n.macros-calculator .calc-row {\r\n\tmargin-bottom: 5px;\r\n}\r\ndiv#bb_cal_ui .macros-calculator input.calc-textbox {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 100%;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size: 17px;\r\n}\r\ndiv#bb_cal_ui .macros-calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {\r\n\tbox-sizing: border-box;\r\n\theight: auto;\r\n\tline-height: inherit;\r\n\tpadding: 4px 15px;\r\n\twidth: 48.5%;\r\n\tfont-weight: 500;\r\n\tbackground:#fff;\r\n\tcolor:#000;\r\n\tfont-size:17px;\r\n\t}\r\n.macros-calculator .calc-float-right {\r\n\tfloat: right;\r\n}\r\n.macros-calculator .calc-row input[type=radio] {\r\n\tdisplay: none;\r\n}\r\n.macros-calculator .calc-row input[type=radio] + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -75px -1250px;\r\n\tcursor: pointer;\r\n\tdisplay: inline-block;\r\n\theight: 23px;\r\n\tmargin: 2px 5px 5px 6px;\r\n\tvertical-align: middle;\r\n\twidth: 21px;\r\n}\r\n.macros-calculator .calc-row input[type=radio]:checked + label span {\r\n\tbackground: url('\/images\/bgsprite.png') no-repeat -50px -1250px;\r\n}\r\n.macros-calculator .calc-row input[type=radio]:checked + label {\r\n\tbackground-color: #8cc53f;\r\n}\r\n.macros-calculator .calc-label, .calc-label {\r\n    border: solid 1px #cccccc;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    width: 100%;\r\n    padding: 6.5px 15px;\r\n}\r\n.macros-calculator .calc-label-small, .calc-label-small {\r\nborder: solid 1px #e1e1e1;\r\n    cursor: pointer;\r\n    display: inline-block;\r\n    font-size: 14px;\r\n    font-weight: 600;\r\n    padding: 6.5px 15px;\r\n    width: 48.5%;\r\n\r\n}\r\n.macros-calculator .calc-label:hover {\r\n\tbackground-color: #f4f4f4;\r\n}\r\n\r\n.macros-calculator .calc-answer {\r\n\tdisplay: none;\r\n}\r\n\r\n#cal_result {\r\n    padding: 25px 0px;\r\n}\r\n#keto_cal_form, #cal_result {\r\n    margin: 0 auto;\r\n}\r\n.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {\r\n    margin-bottom: 45px;\r\n}\r\n#cal_result .result-body {\r\n    display: flex;\r\n    margin-right: -25px;\r\n}\r\n#cal_result .result-body > div {\r\n    color: #2b2b2b;\r\n    font-size: 16px;\r\n    letter-spacing: 0;\r\n    line-height: 45px;\r\n    background: #e6f3d4;\r\n    box-shadow: 0 1px 3px 0 rgb(164, 183, 136);\r\n    border-radius: 4px;\r\n    text-align: center;\r\n    padding: 37px;\r\n    flex: 1;\r\n    margin: 0 25px 0 0;\r\n    display: flex;\r\n    flex-flow: column;\r\n    align-items: stretch;\r\n    justify-content: center;\r\n}\r\n#cal_result .result-body .rs {\r\n    font-size: 40px;\r\n    font-weight: bold;\r\n    color: #2b2b2b;\r\n    display: block;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n#cal_result .result-body .rs-unit {\r\n    white-space: nowrap;\r\n}\r\n.entry-content span {\r\n    font-size: 17px;\r\n    line-height: 1.5;\r\n}\r\n.calc-submit {\r\n    background: #2b2b2b;\r\n    border: 0;\r\n    height: 50px;\r\n    display: flex;\r\n    align-items: center;\r\n    justify-content: center;\r\n    font-size: 25px;\r\n    font-weight: 700;\r\n    color: #FFF;\r\n    transition: all 150ms ease;\r\n    text-transform: uppercase;\r\n    width: 100%;\r\n    margin: 30px 0 5px 0;\r\n}\r\n.calc-submit:hover {\r\n    background: #8cc53f;\r\n\t}\t\r\n\/* Media Queries *\/\r\n\r\n@media all and (max-width: 1023px) {\r\n\t.three-columns {\r\n\t\tmargin-left: 0;\r\n\t\tmargin-right: 0;\r\n\t}\r\n\t.three-columns .article-block {\r\n\t\tflex: 1 46%;\r\n\t\tmax-width: 46%;\r\n\t\tmargin: 20px 2%;\r\n\t}\r\n\t\r\n\t#cal_result .result-body {\r\n\t\tflex-wrap: wrap;\r\n\t}\r\n\t\r\n\t#cal_result .result-body > div {\r\n\t\tmax-width: 45%;\r\n\t\tflex: 1 46%;\r\n\t\tmargin-top: 28px;\r\n\t}\r\n\t\r\n}\r\n\r\n\r\n@media all and (max-width: 600px) {\r\n\t.navbar #main-menu > li > .nav-link {\r\n\t\tpointer-events: none;\r\n\t\tcursor: default;\r\n\t}\r\n\t.button-box {\r\n\t\tposition: relative;\r\n\t\tz-index: 5;\r\n\t}\r\n\t.hero-button-box {\r\n\t\ttext-align: left;\r\n\t}\r\n\t.hero-button-box .button.track.hero-button {\r\n\t\tdisplay: inline-block !important;\r\n\t\tmax-width: 200px;\r\n\t\tmargin-left: 15px;\r\n\t}\r\n}\r\n\r\n@media screen and (max-width: 479px) {\r\n\t.play-button-box {\r\n\t  left: calc(50% - 35px);\r\n\t  top: calc(50% - 35px);\r\n\t}\r\n}\r\n@media all and (max-width: 767px) {\r\n\t\r\n\tul.list {\r\n\t\tpadding-left: 25px !important;\r\n\t}\r\n\t\r\n#cal_result .result-body > div {\r\n\t\tmax-width: 100%;\r\n\t\tflex: 1;\r\n\t}\r\n\r\n<\/style>\r\n\n<p>Once you have that, figure out how many calories you need to cut each day to get to that 7,000 number. This is achieved through a combination of exercise and diet.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchorcalssubtract-1000-calories-per-day\"><strong><a id=\"CALS\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Subtract 1,000 Calories Per Day<\/strong><\/h2>\n<p>As we said, the most foolproof way to lose weight is to track your calories \u2014 measure food with a scale or with cups, check the calories on an app like CalorieKing, track it in an app like MyFitnessPal. Boring, yes, but it\u2019s indisputably a surefire method for progress.<\/p>\n<figure id=\"attachment_107709\" aria-describedby=\"caption-attachment-107709\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-107709\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale.jpg\" alt=\"Oatmeal being weighed on food scale\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Oatmeal-being-weighed-on-food-scale-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-107709\" class=\"wp-caption-text\">Anton Belo\/Shutterstock<\/figcaption><\/figure>\n<p>If you spend a few days tallying up the food you consume and find you\u2019re eating at least 3,000 per day, taking 1,000 calories off of that total will produce two pounds of weight loss per week. That said, a 1,000-calorie reduction is a lot, and so you can also reduce your intake by, say, 500 calories and then burn the rest off through exercise (more on that below). If you take that approach, <a href=\"https:\/\/barbend.com\/best-fitness-tracker\/\">a fitness tracker can help<\/a> you keep track of your total calories burned.&nbsp;<\/p>\n<p>Please proceed with caution. Calories are needed for every bodily function \u2014 from regulating your heartbeat to getting your body out of bed in the morning. If you\u2019re taking in not enough calories can lead to conditions such as anemia and\/or extreme fatigue.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchorfastfast-once-or-twice-per-week\"><strong><a id=\"FAST\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Fast Once or Twice Per Week<\/strong><\/h2>\n<p><a href=\"https:\/\/barbend.com\/intermittent-fasting-for-bodybuilders\/\">Fasting<\/a> may sound extreme, but studies suggest that folks lose about as much weight if they\u2019re eating every day or every other day, so long as their total calories are in check. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27569118\" target=\"_blank\" rel=\"noopener\">2<\/a>) Simply put: <i>when <\/i>you eat is way less important than <i>how much <\/i>you eat, and a lot of folks find it easier to achieve a calorie deficit by fasting.<\/p>\n<p>Pick one or two days per week and eat nothing. You can have water, black coffee, herbal teas, and any other zero-calorie drink. (Pick days in which you\u2019re not running errands all over town \u2014 the lack of food might make you feel more tired than usual.)<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=9G1ydYYeG90\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More\" title=\"Play video &quot;Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=9G1ydYYeG90<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=9G1ydYYeG90\" title=\"Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More\" target=\"_blank\" rel=\"noopener\">Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More (https:\/\/youtube.com\/watch?v=9G1ydYYeG90)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>This tip, and all of these tips, are really just different methods to create a <a class=\"wpil_keyword_link\" title=\"calorie deficit\" href=\"https:\/\/barbend.com\/calorie-deficit\" data-wpil-keyword-link=\"linked\">calorie deficit<\/a>.&nbsp;<\/p>\n<p>Say that you burn over 3,000 calories a day. If you spend two days a week consuming nothing but water, with some black coffee or plain tea thrown in for energy, you\u2019ll be at a 6,000+ calorie deficit by the end of the week. If you don\u2019t change your habits on the days you eat, you\u2019ll practically be at your weight loss goal of two pounds per week.<\/p>\n<p>Just make sure you don\u2019t overeat to \u201cmake up\u201d for the fast when you\u2019re not fasting and separate your fast days by at least two days.<\/p>\n<h2 id=\"sc-namejump-anchoreateat-satiating-foods\"><strong><a id=\"EAT\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Eat Satiating Foods<\/strong><\/h2>\n<p>Don\u2019t want to track calories? Just eat foods that are super filling! This isn\u2019t as precise of a plan, but it\u2019s a good way to get a handle on your habits and set yourself up for success.<\/p>\n<p>In addition to drinking a lot of water \u2014 which can help keep your full \u2014 aim to eat only when you\u2019re truly hungry (not bored). The following options are full of water and fiber, a double whammy for slaying your appetite:<\/p>\n<ul>\n<li><b>Celery:<\/b> 16 calories per cup<\/li>\n<li><b>Cucumber:<\/b> 16 calories per cup<\/li>\n<li><b>Zucchini:<\/b> 19 calories per cup<\/li>\n<li><b>Broccoli:<\/b> 31 calories per cup<\/li>\n<li><b>Bell pepper:<\/b> 39 calories per cup<\/li>\n<li><b>Watermelon:<\/b> 46 calories per cup<\/li>\n<li><b>Strawberries:<\/b> 49 calories per cup<\/li>\n<li><b>Apples:<\/b> 57 calories per cup<\/li>\n<li><b>Cantaloupe:<\/b> 60 calories per cup<\/li>\n<li><b>Peaches:<\/b> 61 calories per cup<\/li>\n<\/ul>\n<p>Another great tip is to eat low calorie, high volume foods. The foods above are great examples, but there are other ways to reach this goal.&nbsp;<\/p>\n<p>Air-popped popcorn is only 31 calories per cup, which means you can have three cups for less than 100 calories as long as you don\u2019t douse it with butter. You\u2019re eating more food than you would if you went for a spring roll or wings, but you\u2019re still taking in fewer calories.&nbsp;<\/p>\n<p>Edamame and frozen fruit are other great examples of foods that will fill you up without extending your waistline.&nbsp;&nbsp;&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchorproconsume-more-protein-and-fiber\"><strong><a id=\"PRO\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Consume More Protein and Fiber<\/strong><\/h2>\n<p>This isn&#8217;t to say eat more protein and fiber in <i>addition <\/i>to your current diet. Rather, you should substitute your regular meals for meals with the one-two punch of satiety: protein and fiber. Both digest slowly and are very filling, plus protein takes more energy to digest than fat or carbs \u2014 about 25 percent of the calories <i>in <\/i>protein are burned just from digesting it. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15507147\" target=\"_blank\" rel=\"noopener\">3<\/a>)<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=RZWHXX_qCkM\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How Much Protein Do You Actually Need Per Day?\" title=\"Play video &quot;How Much Protein Do You Actually Need Per Day?&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=RZWHXX_qCkM<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=RZWHXX_qCkM\" title=\"How Much Protein Do You Actually Need Per Day?\" target=\"_blank\" rel=\"noopener\">How Much Protein Do You Actually Need Per Day? (https:\/\/youtube.com\/watch?v=RZWHXX_qCkM)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Meanwhile, Fiber doesn\u2019t digest at all \u2014 insoluble fiber doesn\u2019t even provide the body with calories. But it doesn&#8217;t fill you up.<\/p>\n<p>So emphasize both of these nutrients and minimize fat, which has more than twice the calories of protein or carbs per gram, to help produce a significant calorie deficit without overwhelming hunger. (Although if you\u2019re in a big calorie deficit, yes, there will likely be some hunger you\u2019ll need to muscle through.)&nbsp;<\/p>\n<p>Chicken breast, lean beef and pork, legumes, low-fat Greek yogurt, cruciferous vegetables, <a href=\"https:\/\/barbend.com\/best-whey-protein-powders\/\">protein powder<\/a>, and all those high water foods mentioned above are your friends.<\/p>\n<h2 id=\"sc-namejump-anchorcutcut-out-an-entire-food-group\"><strong><a id=\"CUT\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Cut Out an Entire Food Group<\/strong><\/h2>\n<p>This is how <a href=\"https:\/\/barbend.com\/types-of-diets\/\">many popular diets<\/a> work: <a href=\"https:\/\/barbend.com\/ketogenic-diet-strength-training\/\">keto<\/a> drops the carbs, <a href=\"https:\/\/barbend.com\/paleo-diet-guide\/\">Paleo<\/a> drops processed foods and legumes and grains, <a href=\"https:\/\/barbend.com\/low-fat-diets\/\">low-fat diets<\/a>, well, you get it.<\/p>\n<p>Oftentimes, this isn\u2019t a sustainable approach to dieting because it\u2019s so restrictive \u2014 there\u2019s only so long some people can go without feeling like an ice cream-less life isn\u2019t worth it.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=s_jfevHRpqQ\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Keto Diet for Beginners - Fat Loss, Sample Menu, and Brain Health\" title=\"Play video &quot;Keto Diet for Beginners - Fat Loss, Sample Menu, and Brain Health&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=s_jfevHRpqQ<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=s_jfevHRpqQ\" title=\"Keto Diet for Beginners - Fat Loss, Sample Menu, and Brain Health\" target=\"_blank\" rel=\"noopener\">Keto Diet for Beginners &#8211; Fat Loss, Sample Menu, and Brain Health (https:\/\/youtube.com\/watch?v=s_jfevHRpqQ)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>However, spending a month or two on a low carb diet, low-fat diet, Paleo diet, and so on can be an effective way to produce a dramatic calorie deficit just because so many foods are on the \u201cno\u201d list. So long as the diet has plenty of protein and plenty of fat or fiber, it can prove satiating and nutritious enough. Just don\u2019t skimp on the leafy greens.<\/p>\n<p>Also, be sure you\u2019re still taking in all <a href=\"https:\/\/barbend.com\/what-men-should-look-for-multivitamin\/\">necessary vitamins and minerals<\/a>. If you decide to drop a food group, it might be worthwhile to invest in a quality multivitamin to keep your body guarded against any ailments.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchorwalkwalk-10000-steps-every-day\"><strong><a id=\"WALK\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Walk 10,000 Steps Every Day<\/strong><\/h2>\n<p>No, this won\u2019t burn 7,000 calories in a week. But it a great <i>addition <\/i>to a weight loss plan.<\/p>\n<p>Ten thousand steps burn approximately 500 calories, meaning once you reach that goal, you just have to save a few hundred calories in your diet by, say, subbing dessert for Greek yogurt and fruit and ditching a \u201chealthy\u201d high-calorie nut bar for some high-water veggies. Bada bing, bada boom.<\/p>\n<p>Walking is also a dynamite exercise that makes all your other exercise better: it doesn\u2019t fry your central nervous system and make it harder to do the workouts you want to do, it\u2019s joint-friendly, it lowers stress, improves heart health, and it helps to keep your joints and muscle active and limber.<\/p>\n<h2 id=\"sc-namejump-anchorwhworkout-hard\"><strong><a id=\"WH\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Workout Hard<\/strong><\/h2>\n<p>How can you lose two pounds a week without eating in a calorie deficit? It depends on your metabolism, but 10,000 steps a day plus an intense workout may get you there.<\/p>\n<p>The trick is to find workouts that burn a lot of calories. Lifting weights is great for many reasons, but it doesn\u2019t actually burn that many calories. <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noopener\">According to Harvard Medical School<\/a>, a half-hour weight lifting session only results in 133 burnt calories. Even a \u201cvigorous\u201d session results in 266 calories burned.<\/p>\n<figure id=\"attachment_107708\" aria-describedby=\"caption-attachment-107708\" style=\"width: 760px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-107708\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up.jpg\" alt=\"Man doing push-up\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2020\/05\/Man-doing-push-up-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-107708\" class=\"wp-caption-text\">Shutterstock \/ prostock-studio<\/figcaption><\/figure>\n<p>If burning energy is your goal, you need to get gassed. According to Harvard, the same 185-pound person burns almost 500 calories from a half-hour of vigorous running, biking, swimming, or jumping rope.<\/p>\n<p>But it\u2019s not easy to spend a half-hour going all out on the same exercise: consider, instead, something like <a href=\"https:\/\/barbend.com\/at-home-kettlebell-circuits\/\">circuit training<\/a>. It involves compound movements that help <a href=\"https:\/\/barbend.com\/how-to-build-muscle\">build muscle<\/a> while burning fat \u2014 think <a href=\"https:\/\/barbend.com\/push-up\">push-ups<\/a>, <a href=\"https:\/\/barbend.com\/barbell-row\/\">barbell rows<\/a>, jumps, all strung together and repeated with limited rest between rounds.&nbsp;<\/p>\n<p>This keeps your heart rate up without hitting the same muscle group for the entire duration of the workout. That means you actually can last the 30 minutes it takes to burn the 350 or so calories you lose in <a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" target=\"_blank\" rel=\"noopener\">half an hour of circuits<\/a>.<\/p>\n<p>Many like to argue that the best way to lose weight is by skipping a 300-calorie snack instead of working out to burn 300 calories, and it\u2019s a valid way of looking at things. That said, exercise inarguably helps contribute to your daily deficit, plus, it appears to help regulate appetite \u2014 partly because exercise manages hormones related to hunger, partly because exercise helps you sleep better (which also regulates these hormones). (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15583226\" target=\"_blank\" rel=\"noopener\">4<\/a>)(<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18787373\" target=\"_blank\" rel=\"noopener\">5<\/a>)<\/p>\n<h2 id=\"find-ways-to-stick-with-it\"><strong>Find Ways to Stick With It<\/strong><\/h2>\n<p>These strategies will help you lose unwanted weight, but what happens after reaching that mark is just as important. A meta-analysis of 29 weight loss studies found that 80 percent of weight lost during trial studies was regained. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5764193\/\" target=\"_blank\" rel=\"noopener\">1<\/a>)<\/p>\n<p>To avoid weight regain, be sure you\u2019re not eating too many calories each day, you remain active, and get seven to nine hours of sleep. Without these strategies, you\u2019ll be rereading this article in a few months.&nbsp;&nbsp;<\/p>\n<p>With that said, let\u2019s get into the ways you can drop two pounds each week.&nbsp;<\/p>\n<h2 id=\"wrapping-up\"><b>Wrapping Up&nbsp;<\/b><\/h2>\n<p>Reading this article might lead you to think the best way to lose two pounds a week is from ten thousand steps and a half-hour of circuit training every day. While that can indeed be a useful strategy, there\u2019s no denying that it\u2019s a little easier to exercise moderately <i>and<\/i> eat 500 calories under maintenance than to spend hours exercising every day.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/youtube.com\/watch?v=FvkV-81dOQo\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"10 Nutrition Myths That Need to Die (with Jordan Syatt)\" title=\"Play video &quot;10 Nutrition Myths That Need to Die (with Jordan Syatt)&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/youtube.com\/watch?v=FvkV-81dOQo<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/youtube.com\/watch?v=FvkV-81dOQo\" title=\"10 Nutrition Myths That Need to Die (with Jordan Syatt)\" target=\"_blank\" rel=\"noopener\">10 Nutrition Myths That Need to Die (with Jordan Syatt) (https:\/\/youtube.com\/watch?v=FvkV-81dOQo)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Regardless of how you tackle your weight loss, most experts agree that a balance of calorie restriction and exercise is a good way forward, as it means you don\u2019t have to be <i>very<\/i> restrictive with your diet or <i>very <\/i>exhaustive with your workouts. (<a href=\"http:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC2692618\/\" target=\"_blank\" rel=\"noopener\">6<\/a>)<\/p>\n<p>Also, don\u2019t forget to <a href=\"https:\/\/barbend.com\/optimal-sleep-workout-recovery\/\">get plenty of <\/a><a href=\"https:\/\/barbend.com\/optimal-sleep-workout-recovery\/\">sleep<\/a> \u2014 it helps regulate appetite, willpower, and workout recovery.<\/p>\n<p>That\u2019s just another reason why a balanced, holistic approach usually winds up best.<\/p>\n<h2 id=\"more-weight-loss-tips\"><strong>More Weight Loss Tips<\/strong><\/h2>\n<p>Check out these other articles from BarBend about how to safely and responsibly lose weight:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/barbend.com\/types-of-supplements\/\">The Best Types of Supplements for Performance, Weight Loss, and Health&nbsp;<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/barbend.com\/fat-loss-athletes\/\">Fat Loss for Athletes \u2014 the Right Way to Approach Calories and Hormones<\/a><\/strong><\/li>\n<\/ul>\n<h2 id=\"references\"><strong>References<\/strong><\/h2>\n<ol>\n<li>Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018;102(1):183-197. doi:10.1016\/j.mcna.2017.08.012<\/li>\n<li>Catenacci VA, et al. A randomized pilot study comparing zero-calorie alternate-day fasting to daily caloric restriction in adults with obesity.Obesity (Silver Spring). 2016 Sep;24(9):1874-83.<\/li>\n<li>Westerterp KR. Diet-induced thermogenesis. Nutr Metab (Lond). 2004 Aug 18;1(1):5.<\/li>\n<li>Spiegel K, et al. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004 Dec 7;141(11):846-50.<\/li>\n<li>Hill EE, et al. Exercise and circulating cortisol levels: the intensity threshold effect. J Endocrinol Invest. 2008 Jul;31(7):587-91.<\/li>\n<li>Redman LM, Heilbronn LK, Martin CK, et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. <i>J Clin Endocrinol Metab<\/i>. 2007;92(3):865-872. doi:10.1210\/jc.2006-2184<\/li>\n<\/ol>\n<p><em>Featured image: Alexander Lukatskiy\/Shutterstock<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The amount of weight you can safely lose each week depends on many factors, ranging from your weight and body fat percentage to how much sleep you get per night and your activity levels. (Genetics, height, hormones, and stress play a role, too.) Very lean folks definitely can\u2019t lose as fast as someone who\u2019s obese, and a weight&#8230;<\/p>\n","protected":false},"author":38,"featured_media":107710,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","apple_news_api_created_at":"2020-05-12T14:40:19Z","apple_news_api_id":"be3c81f5-0d47-4cf3-9fbf-376118cb6c56","apple_news_api_modified_at":"2024-07-26T15:43:08Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAABQ==","apple_news_api_share_url":"https:\/\/apple.news\/AvjyB9Q1HTPOfvzdhGMtsVg","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"middle","apple_news_slug":"","apple_news_sections":"[\"https:\\\/\\\/news-api.apple.com\\\/sections\\\/6c547cb0-046a-3f3c-89b9-40f03139e46a\"]","apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[4026,9855,9846],"tags":[19761],"wppr_data":{"cwp_meta_box_check":"No"},"acf":[],"apple_news_notices":[],"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/89637"}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=89637"}],"version-history":[{"count":5,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/89637\/revisions"}],"predecessor-version":[{"id":275516,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/89637\/revisions\/275516"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/107710"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=89637"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=89637"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=89637"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}