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How to Lose Weight in 2 Months

Lose weight in 2 months

To lose weight in 2 months, eat less and exercise often. This allows the body to get into a calorie deficit forcing it to tap into stored fat for energy instead.  Use strategies such as; reducing your calories, intermittent fasting, and portion control to ensure that you’re eating less to jumpstart the weight loss process. Also, add nutritious foods such as; protein, fiber, and vegetables to all your meals. These foods are good for weight loss as they keep you full and satisfied making the process easier. These changes combined with a good exercise routine that involves cardio and weight training will help you achieve your weight loss goals. It is recommended that you lose about 1 – 2 pounds every week. At this rate, expect to lose as much as 8 – 16 pounds in 2  months.

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How to lose weight in 2 months

  • Add more protein to your meals.
  • Eat more fiber foods.
  • Eat more vegetables
  • Reduce your daily calories.
  • Cut back on added sugar
  • Practise portion control
  • Alternate day fasting.
  • One meal a  day (OMAD)
  • Do some cardio
  • Lift heavyweights.
  • Stay hydrated.
  • Reduce stress.

grilled chicken

1. Add more protein to your meals.

High protein foods are a must when you’re trying to lose weight in 2 months for several reasons. First, protein foods such as lean chicken improve satiety and as a result, reduce your appetite. Second, they keep you full for longer. Lastly, your body burns more calories just to digest protein than any other food group thus boosting your metabolism. Start your day with a high-protein breakfast to reduce snacking. Besides, studies have shown that a high-protein diet can help you reduce overall calorie intake by at least 441-calories.

 

It is recommended that you aim to eat at least 45 – 56 grams of protein for women and men respectively. Ensure you’re eating enough protein by including it in every meal to crush hunger. Start with a high-protein smoothie with greek yogurt or protein powder. Or better yet, enjoy a veggie-filled omelet with a side of turkey bacon. A grilled chicken salad or tuna salad for lunch, and a lean cut of beef for dinner. If you prefer to snack, choose high-protein snacks such as; cottage cheese or Greek yogurt that will keep you full for longer.

 

2. Eat more fiber foods.

Just like protein, high fiber foods keep you full for longer. These include; different kinds of beans, lentils, peas, and chickpeas. Also, consider fiber-rich fruits such as; avocados, prunes, or peas that make for filling snacks. Vegetables such as; broccoli, artichoke or parsnips are a great addition to your diet as they’re also high in fiber. Start slow with a meatless Monday, and then proceed to incorporate more fiber into your meals. Why have animal protein for dinner and lunch when you can substitute one with high-fiber beans that are just as filling? Besides, high-fiber foods are cheaper and will last you longer than animal protein. Add them to your diet to save on grocery bills if you’re trying to lose weight on a budget.

lettuce salad

3. Eat more vegetables

Vegetales add volume to your meals without adding on extra calories. A must-have when you’re trying to lose weight in 2 months. Just 1 cup of raw spinach contains a mere 23 calories. Enjoy as much as you want and feel full for longer. Also, remember to fill half your plate with your favorite vegetables at every mealtime.  The best low-calorie vegetables to add to your meals include; lettuce, arugula, napa cabbage, mushrooms, swiss chard, green beans, broccoli among others. However, keep your preparation simple and avoid high-calorie additions such as heavy cream when cooking. Also, forget about extra dressing with fresh salads. While these additions taste good, they can throw off your weight loss gains due to their high calories.

 

4. Reduce your daily calories.

Reduce your daily calories to lose weight in 2 months. The amount of food you should be eating is determined by factors such as; your age, height, gender, weight, and lifestyle. To lose weight, you need to eat less than your body needs creating a calorie deficit allowing your body to tap into stored fats for energy. Start by determining your current calorie requirements with this simple calorie calculator. Once you know your calories, the next step is ensuring that all the food you eat or drink is below this number. Use apps such as myfitnesspal to keep track of all your meals or do it manually with a food journal.

person holding coca cola bottle

5. Cut back on added sugar.

Drinks such as soda, energy drinks, and fruit juices are full of empty calories with no nutritional value. They don’t satisfy your hunger either. In addition, as they’re full of added sugar, they might increase your appetite making you eat more instead. Cut back on added sugar to lose weight in 2 months. Start small with cutting back on the number of drinks you have daily,  progress to eliminating these foods from your diet completely.

 

6. Practise portion control

Portion control allows you to eat less for weight loss. If you find it hard to portion your foods, use simple techniques such as; filling half your plate with vegetables first. This way, you don’t serve more protein or carbs. Also, consider your hand as a serving guide. A palm size of protein foods such as; salmon, tuna, or lean chicken for women and double for men. One cupped hand of carbs such as; white or brown rice for women, and double for men. A fist-size of vegetables such as spinach or broccoli for women and double for men.  A thumb-size of healthy fats for women and double for men. Also, consider the size of your dinner plate. It’s easier to portion your food with a smaller plate than with a bigger one. Besides, you’ll eat less yet your brain tricks you into thinking you’ve eaten more.

intermittent fasting concept

7. Try 16/8 fasting.

16/8 intermittent fasting is an eating schedule that calls for 16 hours of fasting followed by 8-hours of eating. On this schedule, you either have to miss breakfast or dinner to make the full 16-hours. While it might seem difficult at first, it is the easiest fasting schedule for beginners. 16/8 intermittent fasting schedule works well for weight loss because it limits your eating window. There’s only so much food you can eat with an 8-hour window. Consider this intermittent fasting schedule if you find it hard to reduce your calories while eating all three meals.

 

8. One meal a  day (OMAD)

One meal day or OMAD is an intermittent fasting schedule that calls for 23-hours of fasting and 1-hour of fasting. With this eating approach, all your meals are compressed into one big meal that you eat within an hour every day. This schedule works well for those trying to lose weight with a busy schedule as it doesn’t leave a lot of time to eat. In addition, it makes losing weight easy as there’s only so much you can eat within such a short period. Also, as you’re fasting for long periods, it forces you to eat better. A burger might sound nice the first days on this schedule, but as you progress, you’re more likely to choose dense nutritious foods that will keep you full for longer.

woman running

9. Do some cardio

Cardio is any activity that elevates your heart rate forcing you to breathe harder and faster. When it comes to burning extra calories for weight loss, cardio is king. Not only will it help you lose weight in 2 months, but also, help you maintain the weight loss after. It’s recommended that you aim for at least 150 – 300 minutes of exercise every week. Half of which should be spent doing cardio. Choose cardio exercises that you love and enjoy doing for the best results. If you hate running, then walk. If you hate exercising outdoors, then consider indoor cardio machines such as treadmills. You’re more likely to follow through with your exercise routine if you love it. The best cardio exercises for weight loss include; running, jogging, walking, or jump rope. Also consider sports such as swimming, handball, or martial arts if you prefer to exercise as part of a team.

 

10. Lift heavyweights.

Weight training involves working against a force to improve strength and build muscle. The goal with weight training is not to burn the most calories per session but to build muscle. This is a long-term goal as the more muscle you have, the more calories you burn at rest. Half of those 300-minutes spent exercising every week should be spent lifting weights. If you’re a beginner just getting started, get in touch with a personal trainer to avoid injury or strain at the gym.

woman drinking water

11. Stay hydrated.

Stay hydrated to lose weight in 2 months. Most often than not, we confuse thirst for hunger. We eat when we should be drinking more water. By staying hydrated, you learn how to better differentiate these cues. Also, water is just as effective as sugar-filled energy drinks at keeping you energized. Unlike sports drinks, it comes with zero calories. Substituting these high-calorie drinks for water is a great way to cut back on your daily calories. Besides, drinking water before and after a meal can improve satiety and reduce appetite.

 

12. Reduce stress.

Stress disrupts your hunger regulating hormones. It leads to an increase in the hunger hormone ghrelin making you eat more. While this is a natural stress response, it can test the limits of your willpower. When stressed, you crave comfort foods that are often high in calories. If you give in to the cravings, you can destroy days or weeks’ worth of weight loss progress. Avoid this by reducing stress in your life to lose weight in 2 months. Also, learn how to cope with stress better with techniques such as; breathing exercises, meditation, journaling, and yoga.

How to lose weight in 2 months

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