How Much Weight Can I Lose In Two Months?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How much weight can I lose in two months? You can lose up to 8 to 16 pounds in two months which is about 1 to 2 pounds per week. And that is considered a healthy weekly average weight according to the (CDC), Center for Disease and Control. The only way to lose weight is you must be in caloric deficit. It sounds simple because it comes down to simple math.

One-pound equals 3,500 calories and if you want to lose one pound a week you need to take in 500 to 1000 fewer calories. And achieving a caloric deficit is when you take in fewer calories than you burn.

How much can weight loss can I lose in two months? Photo Credit: iStock-Konstantin Maksimov

If your goal is to lose weight, then following a structured eating and exercise plan is key to being successful. Balance in how your eating habits is in terms of your carbs, healthy fats, and proteins. And incorporating exercise that involves a cardiovascular and weight training program.

Why would you strength train? Strength training that involves bodyweight training or lifting weights impacts your metabolism in a positive way. The more lean muscle mass you have on your body the higher your metabolism will be. Lifting weights allows you to burn calories after the workout while resting.

The types of foods you should eat when you want to lose weight is:

  • Fruits such as apples, bananas, oranges, strawberries, peaches, etc.
  • Vegetables such as broccoli, spinach, green beans, green salad, asparagus, etc.
  • Protein foods like chicken, turkey, fish, beef, steak, salmon, tilapia,
  • Whole grains like barley, oats, brown rice, quinoa, wild rice, etc.
  • Healthy fats like avocado, chia seeds, nuts, full fat yogurt, cheese, extra virgin oil, etc.

The types of exercises you can do are the following:

Resistance training exercises such as bodyweight training, dumbbell training, lifting machines, etc.

Cardio training exercises such as walking, gardening, jogging, swimming, cycling, etc.

Your daily calorie needs depends on your sex, age, size, and physical activity level.

Researchers estimate that a 160-pound person can burn an average of 15.1 calories per minute or about 966 calories per hour. If you use this as your template a 160-pound woman consuming 1500 calories per day would have to run over 3 hours to burn enough calories to burn one pound in a day.

Rapid weight loss is typically more attainable with people that have an extremely high bodyweight. Extreme calorie restriction like 1000 calories or less a day and over exercising like 3 hours a day is counterproductive to a healthy weight loss plan

 Quick and extreme weight loss tricks are dangerous and can harm your health. Rapid weight loss also can reduce your resting metabolic rate. And your resting metabolic rate is the number of calories you burn in a day.

Some good tips for sustainable weight loss are:

  • Drink up to 8 glasses of water per day
  • Eat more fiber rich foods like fruit and vegetables which are high in nutrients and low in calories.
  • Adding more protein to your diet will help tame and suppress your cravings.
  • Staying away and minimizing processed foods intake. Processed food intake is linked to weight gain, obesity, and other chronic health diseases.

“If your goal is to lose weight, then following a structured eating and exercise plan is key to being successful.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line you can lose 15 pounds in 2 months and as little as 8 pounds in that timeframe. Weight loss happens when you are in a calorie deficit and the best way to achieve that is to burn more calories than you consume.

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