Can I lose 16 pounds in 2 months?
It is possible to lose 16 pounds in 2 months. This is a safe amount of time for most people. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 56,000 to lose 16 pounds. In 2 months, this comes down to a daily calorie deficit of 933. A moderate calorie reduction that most people can achieve.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to help you lose weight without leaving you feeling starved. However, as the goal is to lose 16 pounds in 2 months, you still have an extra 433 calories to burn with exercise.
One way to reduce your calories is with portion control. Use simple techniques such as the MyPlate method to reduce how much you eat at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, or fruits. Or better yet, serve your food on smaller plates or bowls
Avoid empty calories and sugary drinks.
Another way to reduce your calories is by eliminating empty calories from your diet. These foods are high in calories with very little nutrition. You have to eat more and more to satisfy your hunger.
Also, they’re full of added sugar and other additives that increase your appetite. A key reason why you can go through a box of doughnuts without even realizing it. Avoid these foods when trying to lose 16 pounds.
Sugary drinks are also just as bad. They’re full of added sugar and other additives that increase your cravings. Find healthier alternatives where possible to reduce your calories. Drink water instead of sugar-filled coffee or energy drinks to stay energized throughout the day.
Eat nuts, hard-boiled eggs, or Greek yogurt at midday snacks rather than ultra-processed dry snacks.
Enjoy fresh fruit after your meals instead of high-calorie baked desserts. Some good fruit for weight loss includes; apples, pears, strawberries, or melons.
Eat nutrient-dense foods
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or protein-rich eggs instead of sugar-filled cereal. You’ll notice a reduced appetite throughout the day with the right foods.
Eat lean meats, poultry, or fish for lunch or dinner. Or better yet, have some high-fiber legumes instead. They’re just as filling as they take longer to digest and absorb.
Add vegetables such as; broccoli, Brussel sprouts, kale, and spinach to all your meals. These veggies are low in calories and a great way to add volume to your meals.
Exercise to burn extra calories.
You have to exercise at the correct duration and intensity to burn 433 calories to lose 16 pounds in 2 months. A 185-pound person, for example, burns approximately 294 calories in 30 minutes on a stationary rower.
This person would have to exercise for less than 45-minutes to burn enough calories to lose 16 pounds in 2 months. Alternate between cardio and weight training for best results.
Cardio exercises such as; rowing, jumping rope, and biking burn calories fast. Weight training exercises such as; deadlifts, squats, lunges, and planks build and strengthen your muscles.
Start slow and focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate cardio, consider strength training and vice versa. Build momentum as you go and vary your intensity for best results.
Can I lose 16 pounds in 2 months? Conclusion
Losing 16 pounds in 2 months is a safe and realistic goal. It’s also in line with what experts recommend most people lose in 2 months.