Lose 2 Pounds a Week: Exact Steps (Calories, Protein, Training)

Lose 2 Pounds a Week: Exact Steps (Calories, Protein, Training)
Description:
Here’s the math and the method to average ~2 lb/week safely: set a realistic calorie deficit, hit a protein target (0.7–1.0 g per lb goal weight), lift 3–4x/week, and walk 8–12k steps daily. I show how to set calories, build a simple plate (protein + fiber + carbs you can recover on), choose lifts that preserve muscle, and use sleep/hydration to keep hunger manageable. Plateau plan and refeed guidance included.
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Creative Commons Attribution (TASL):
Title: Lose 2 pounds a week like CLOCKWORK (so simple you can’t …)
Author/Channel: (channel name as shown on YouTube)
Source: https://www.youtube.com/watch?v=dyvaLCklAEM
License: Creative Commons — Attribution (CC BY 3.0; confirm)
Changes: Re-cut for pacing; added calorie/protein overlay; end-screen credit.