is it healthy to lose 10 pounds in 2 months

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Is it healthy to lose 10 pounds in 2 months?

It is healthy to lose 10 pounds in 2 months. It is a safe amount of time for most people to lose in 2 months. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 35,000 to lose 10 pounds. In 2 months, this comes down to a daily calorie deficit of 583. You can achieve this moderate calorie reduction with diet, exercise, or both.

We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. With a reduction of 53 calories, you can jumpstart weight loss without feeling deprived.

Start with small changes such as cutting out junk food and other empty calories. These include foods such as; cookies, cakes, pastries, fried foods, candies, sugary drinks, ultra-processed snacks, and alcohol, especially beer.

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Cut them from your diet or reduce how much of these foods you consume.

Also, consider portion control to help reduce your calories. We tend to overestimate just how much food we should be eating. Use simple tips such as serving on smaller plates or bowls.

Or better yet, use 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 for women and double for men. A thumb-size of healthy fats for women and double for men.

Eat better to lose weight.

Focus on eating more nutrient-dense foods to lose 10 pounds in 2 months. Eat more vegetables, protein, fiber, and complex carbs.

These foods are great for weight loss as they keep you full for longer. Start your day with protein-rich eggs, and you’ll notice a reduced appetite throughout the day. High-fiber foods such as beans, peas, and lentils are just as good at keeping you full.

Also, as they’re cheaper, they’re a great option for those trying to eat healthy on a budget. Vegetables such as; kale, spinach, and broccoli add volume to your meals and improve satiety. As they’re low in calories, you can enjoy a serving or two without having to worry about the extra calories.

Choose lean cuts of meat, poultry, and fish for your protein. Also, learn how to make healthy substitutions to lose weight. Eat more baked potatoes instead of processed chips. Eat fresh fruits such as; apples, blueberries, or mangoes after your meal instead of high-sugar baked desserts. Do these, and you will lose 10 pounds in 2 months.

Exercise to boost weight loss.

While exercise can help you lose weight, you have to do it for the right duration and intensity. A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for at least 1-hour to burn enough calories to lose 10 pounds in 2 months. A doable goal that most people can achieve.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly.

Alternate between cardio and weight training for best results. Cardio exercises such as; running, rowing, swimming, and cycling help burn calories fast. Strength training exercises such as; deadlifts, planks, and squats help build more muscle.

Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often. If you hate exercising alone, consider team sports such as basketball that are just as effective at burning calories.