How To Lose Weight In 2 Months?

How to lose weight in 2 months? You can lose up to 15 pounds to 16 pounds in two months if you exercise and eat in a balanced way that puts you in a caloric deficit. A healthy weight loss is 1 to 2 pounds per week per the CDC. The only way to achieve weight loss is you must be in a caloric deficit.  To lose 1 pound per week you must be in a caloric deficit of 500 calories daily. To lose 2 pounds per week you must be in a caloric deficit of 1000 calories daily.

Caloric Intake

The number of calories you consume will always dictate the amount of bodyfat or weight you can lose. Keeping track or counting calories is a good way to keep yourself accountable for how much you are eating. And to help you keep track on your weekly weight loss goals.

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Calorie Counting

There was a review of 37 studies in more than 16,000 people and the study revealed there was 7.3 more pounds of weight loss per year than the group that wasn’t calorie counting. So essentially this reveals calorie counting can help you become more successful in your weight loss goals.

You can log your calories in an app, diary or food journal which will allow you to track your progress daily and make sure you are always in the deficit range. It comes down to simple math and numbers when you are talking about that 500 to 1000 calorie a day deficit.

Drinking Water Daily

Try as best to choose drinking water over sugary beverages like soda, juice, and energy drinks.  The extra calories from all those sugary beverages can make it difficult for you to lose weight. Drinking water is the best weight loss beverage you can drink when it comes to weight loss. Drinking water is one of the best appetite suppressants as it makes your stomach fuller and makes you eat less food.

Add Fiber

Adding fiber to your diet will make you eat less food and suppress your appetite. It will keep you feeling fuller for a longer period. A good goal is to aim for 25 to 38 grams of fiber daily like fruits, vegetables, legumes, and whole grains.

Increasing Your Protein Intake

Increasing your protein intake can help you lose weight by reducing your appetite and lowering your calorie consumption. When you increase your daily protein intake it also helps with lean muscle mass preservation. The more lean muscle you have the faster your metabolism will be. So, your goal should always be to eat enough protein that will prevent muscle loss.

Get Enough Sleep

Research studies have shown that people who get less than 7 to 8 hours of sleep see significant increases in their hunger which led to weight gain. Try as best possible to get at least 8 hours of sleep per day to help with your weight loss goals.

Add Strength Training

When you add resistance training to your exercise routine it impacts your metabolism tremendously. And it helps to increase and maintain your muscle and the result is a faster metabolism. That is how strength training impacts the rate of your metabolism.

There was a study in 40 females that showed that resistance training can lead to significant decreases in fat mass. There was another study in 61 people that showed that 9 months of resistance training increased the number of calories burned at rest daily by an average of 5%. There are so many ways to incorporate strength training such as dumbbells, resistance bands, body weight training. Try adding 30 minutes of weight training a couple days a week.

Add Cardio To Your Routine

If you add any type of cardiovascular training that requires you to move that will help you burn calories which will elicit weight loss. The different types of cardiovascular routines you can incorporate are swimming, walking, gardening, dancing, cycling, etc. Cardiovascular helps to maintain a healthy heart and helps you to achieve that caloric deficit.

Minimize Alcohol

If you can minimize drinking alcohol to one to two glasses of wine daily, you will lose weight because alcohol is a lot of empty calories. Drinking beer or wine carries a lot of calories and can negatively affect you achieving being in that caloric deficit phase.

“You can lose up to 15 pounds to 16 pounds in two months if you exercise and eat in a balanced way that puts you in caloric deficit.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is you can lose up to 16 pounds in 2 months if you eat in a balanced way and exercise regularly. To lose 1 pound per week you need to have a caloric deficit of 500 calories daily. To lose 2 pounds per week you need to have a caloric deficit of 1000 calories daily. It is also a good tip to hire a registered dietitian to help you with a diet plan.

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References

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