How to lose 16 pounds in 2 months? Losing 16 pounds in 2 months is an achievable goal if you are on a professional weight loss program created by a personal trainer/nutritionist. The average healthy weight loss is 1 to 2 pounds per week according to the Centers For Disease Control And Prevention. The only way to achieve weight loss is you must be in a caloric deficit. Weight loss is the resulting of eating fewer calories than you burn and that is the definition of a caloric deficit.
A pound of fat equals 3500 calories. And there is two ways to achieve a caloric deficit and one is by eating fewer calories. And two is being able to burn more calories through exercise or burn more calories through exercise or both.
How to lose 16 pounds in 2 months? Istock- Aleksei Morozov
What it takes to maintain your body weight and what it takes to lose weight is different in terms of how many calories you need to consume. According to the Dietary Guidelines For Americans many adults to maintain their bodyweight need to consume between 1600 calories to 2100 calories a day.
The lowest calories someone should consume when it comes to weight loss before it becomes unhealthy is 1200 calories per day. Tracking how many calories you consume and what types of food you should eat is helpful to keep you accountable, and on track with your weight loss goals especially if you log it in a diary log.
If your goal is to try to lose 16 pounds in two months, then you must figure out how much physical activity you should do to help you achieve that. The number of calories you can burn during exercise depends on the intensity of your activity level and your size.
An example is it takes a 155-pound person who swims or jogs for one hour to burn on an average of 450 to 500 calories per day. A good calorie track app is a good investment that can help you keep track of how many calories you burn.
Daily cardiovascular will help you burn 16 pounds in 2 months and those activities are:
- Yard work
- Household chores like vacuuming, and dusting.
Incorporating weight-training in your regular exercise program helps to burn calories and fat. The more muscle you have the faster your metabolism will be. Muscle burns more calories than fat so adding more lean muscle mass to your body will help you burn fat overall.
Weightlifting’s biggest benefit is its ability to help you burn calories after the workout and that is called EPOC. EPOC stands for exercise post oxygen consumption and that means burning calories after the workout which is the after-burn effect.
The types of weightlifting exercises can be:
- Resistance band exercises
- Dumbbell exercises
- Bodyweight exercises
- Weight-lifting machines
Focus on eating healthy foods will help you lose 16 pounds in 2 months such as:
- Healthy proteins like fish, salmon, chicken, turkey, eggs, shrimp, tuna, tofu, low fat cottage cheese.
- Healthy fats like avocado, unsalted cashews, or almonds
- Healthy carbs such as oatmeal, beans, sweet potatoes, brown rice.
One of the most important things that are helpful when it comes to weight loss is fiber foods. Why? Because fiber foods are high in nutrients and low in calories. Fiber foods helps to keep you more fuller and helps with improving the health of your digestive system.
Some of the best fruits for weight loss that are low in calories and high in nutrients that will fill you up are:
Some good snack choices to eat between meals that will help keep you full are:
- A handful of nuts such as almonds or cashews
- Fresh Fruit
- Whole grain crackers with cheese
- Low Fat Yogurt
- Cut vegetables
Limit processed and sugary foods such as:
- Baked goods and desserts
- White Bread
- Fast Food restaurants like McDonald’s, Burger King, In ‘Out.
Getting enough sleep will help with weight loss and that amount of sleep that meets that requirement is 7 to 9 hours of sleep per night. And this is data according to the National Sleep Foundation.
A lack of sleep can affect your leptin levels which may cause you to overeat and may encourage your body to store more fat.
“The lowest calories someone should consume when it comes to weight loss before it becomes unhealthy is 1200 calories per day.” Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line is losing 16 pounds in 2 months is an achievable goal if you are on a sensible diet and exercise program created by a professional trainer and nutritionist. A healthy weight loss is 1 to 2 pounds per week according to the CDC and the only way you can lose weight is being in a caloric deficit.
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- Dietary Guidelines For Americans- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- CDC- Center For Disease Control And Prevention https://www.cdc.gov/healthyweight/losing_weight/
- National Sleep Foundation