How much weight can I lose in two months? You can realistically lose up to 16 pounds in two months. A healthy weight loss is 1 to 2 pounds per week. And this weight loss is sustainable through a sensible diet and exercise program. The only way you can lose weight is you need to be in a caloric deficit. And a caloric deficit means burning more calories than you consume.
How much weight can I lose in two months? iStock- Photo Credit: Antonio_Diaz
A Healthy Weight Loss
A healthy weight loss goal according to the CDC, (Center for Disease Control and Prevention) is 4 to 8 pounds per month. And this is very achievable if you are on a structured diet and exercise program created by a health and wellness professional.
To lose one pound per week you need to be in a daily caloric deficit of 500 calories. To lose two pounds per week you need to be in a daily caloric deficit of 1000 calories. One of the best diet plans to follow if you want to lose weight is a diet that incorporates balance when it comes to your macronutrient ratios.
Weight Loss Foods
That type of diet consists of protein foods, whole grains, and high fiber foods. These types of foods fill you up because they are high in nutrients and low in calories.
Some good protein foods that can help with filling you up and making you eat fewer calories are:
Some good fruits and vegetables to eat that can fill you up are:
- Green Beans
Some good whole grain foods are brown rice, barley, millet, quinoa, barley, whole wheat pasta, whole wheat bread, etc.
Drinking water regularly will help to suppress your appetite and make you eat fewer calories. And drinking up to 8 glasses of water daily is a good goal to have if you want to lose a good amount of weight in two months.
Exercise is an important part of burning calories and being in a caloric deficit to lose weight. You should be doing both cardiovascular and weight training exercises regularly to be able to lose healthy weight in two months.
The cardiovascular exercises can be swimming, walking, gardening, cycling, jogging, dancing, etc. Weight-training exercises can be body weight exercises like push-ups, planks, sit-ups, body squats, lunges, chair dips, etc.
Other strength training exercises can be free weights like dumbbells, resistance band exercises and weight-training machines. All these collectively will help you burn a tremendous number of calories.
Reducing Chronic Health Issues
One of the best things about losing 5 to 10% of your body weight is it impacts other chronic health issues in a positive way. And that is improving blood pressure, cholesterol levels, reducing the risk of diabetes, etc.
If your goal is to lose 12 to 16 pounds in a month then exercising at least 4 days and up to 5 days a week will be ideal for helping you achieve your goal. Extreme dieting means 0 to low carb diets or diets that have you consuming less than 1000 calories. These types of diets are counterproductive to weight loss.
This type of diet is not sustainable from a long-term perspective and most people gain weight back if they try to lose weight in this extreme way.
The Bottom Line is you can lose up to 16 pounds in two months if you are on a structured diet and exercise program created by a credible health and wellness professional.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.
About Author- Obi Obadike
- Center For Disease Control and Prevention- https://www.cdc.gov/healthyweight/losing_weight/
- Thomas DM, Martin CK, Lettieri S, Bredlau C, Kaiser K, Church T, Bouchard C, Heymsfield SB. Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. Int J Obes (Lond). 2013 Dec;37(12):1611-3. doi: 10.1038/ijo.2013.51. Epub 2013 Apr 8. PMID: 23628852; PMCID: PMC4024447.
- Thomas DM, Gonzalez MC, Pereira AZ, Redman LM, Heymsfield SB. Time to correctly predict the amount of weight loss with dieting. J Acad Nutr Diet. 2014 Jun;114(6):857-861. doi: 10.1016/j.jand.2014.02.003. Epub 2014 Mar 31. PMID: 24699137; PMCID: PMC4035446.
- Bohan Brown MM, Brown AW, Allison DB. Linear Extrapolation Results in Erroneous Overestimation of Plausible Stressor-Related Yearly Weight Changes. Biol Psychiatry. 2015 Aug 15;78(4):e10-1. doi: 10.1016/j.biopsych.2014.10.028. Epub 2014 Dec 8. PMID: 25842201; PMCID: PMC4459915.
- Institute of Medicine (US) Subcommittee on Military Weight Management. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US); 2004. 4, Weight-Loss and Maintenance Strategies. Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/
- Roumelioti ME, Glew RH, Khitan ZJ, Rondon-Berrios H, Argyropoulos CP, Malhotra D, Raj DS, Agaba EI, Rohrscheib M, Murata GH, Shapiro JI, Tzamaloukas AH. Fluid balance concepts in medicine: Principles and practice. World J Nephrol. 2018 Jan 6;7(1):1-28. doi: 10.5527/wjn.v7.i1.1. PMID: 29359117; PMCID: PMC5760509.
- Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct;7(4):291-296. doi: 10.7762/cnr.2018.7.4.291. Epub 2018 Oct 31. PMID: 30406058; PMCID: PMC6209729.
- Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018. PMID: 27376070; PMCID: PMC4901052.
- Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Mo Med. 2014 Jan-Feb;111(1):54-8. PMID: 24645300; PMCID: PMC6179508.
- Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133/apjcn.2014.23.2.01. PMID: 24901089.
- Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.