Is it possible to lose 18 pounds in 2 months?
It is possible to lose 18 pounds in 2months. This is a healthy amount of time to lose 18 pounds for most people. It’s also in line with what the CDC recommends for safe weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 63,000 to lose 18 pounds. In 2 months, this comes down to a daily calorie deficit of 1,050. A moderate amount that most people can achieve with diet and exercise.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved. However, you still have an extra 550 colors to burn daily with exercise.
You don’t have to change all aspects of your diet to achieve this calorie reduction. Start with small sustainable changes such as portion control. Use simple hacks such as the Myplate methods to help you eat less at mealtimes. Divide your plate into four equal sections of veggies, protein, carbs, and fruits. This way, you know just how much food you need to eat.
Also, eliminate sugary beverages and junk food from your diet. These include foods such as; instant noodles, ice cream, fried foods, baked goods, fizzy drinks, and alcohol. These foods are high in calories with little nutrition.
A small bag of Cheetos, for example, contains 150-calories. That’s just for 13-pieces that won’t satisfy your hunger. Have several of these in a day, and that’s a lot of unnecessary calories. Eliminate these foods from your diet or find healthier alternatives.
If you have to snack, choose nuts, fresh fruit, hard-boiled eggs, or greek yogurt instead.
Prioritize nutrient-dense foods.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, and fiber. These foods are better for weight loss as they keep you full for longer.
Lean meats, eggs, fish, poultry, legumes, and tofu are quality protein foods you can easily incorporate into your diet. Start your day with eggs, and you’ll notice a reduced appetite throughout the day.
Fill up on fiber-rich fruits, vegetables, and whole grains. These are just as filling as they take longer to digest and absorb. Swap out white bread, pasta, and other refined cereals for whole-grain alternatives.
Eat more fruits and vegetables. They’re low in calories and a great way to add volume to your meals. Also, you can enjoy an extra serving or two without worrying about extra calories.
Exercise to burn extra calories.
Exercising at the correct duration and intensity can help you burn an extra 550 calories daily. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower.
This person would have to exercise for at least one hour daily to burn enough calories to lose 18 pounds in 2 months. A doable task for most people. Also, it’s in line with what most experts recommend.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, running, rowing, and cycling raise your heart rate to burn calories fast. Weight training exercises such as; deadlifts, lunges, and planks help build muscles. Consider working with a certified trainer if you’re new to the gym to avoid injury.
Start slow and build momentum as you go. Also, don’t stick to the same exercise every day. Vary your workouts to exercise different muscles in the body.
Focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate exercising outdoors, invest in quality at-home workout equipment. If you hate cardio, consider strength training exercises and vice versa.
Is it possible to lose 18 pounds in 2 months? Conclusion
Yes, you can lose 18 pounds in 2 months. It is a safe and healthy amount to lose 18 pounds for most people.