is it possible to lose weight in two months

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Is it possible to lose weight in two months?

Yes, you can lose weight in two months. On average, expect to lose 8 – 16 pounds in two months. This is a safe and healthy amount to lose in two months. It’s also in line with what most experts recommend. A safe and healthy rate of losing 1 – 2 pounds a week.

With a daily calorie deficit of 500, expect to lose 8 pounds in two months. Double the effort to a daily calorie deficit of 1000 to lose 16 pounds in two months.

Tips to use to lose weight in two months

Use these tips to lose weight in two months;

1. Maintain a calorie deficit.

Weight loss occurs when your body burns more calories than what you consume. This creates a caloric deficit forcing the body to tap into stored fat. You need a calorie deficit of 3500 to lose a pound of fat. The best way to achieve by eating less food and burning off extra calories with exercise.

Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight in two months, you have to eat less. A moderate reduction of at least 500 is what most experts recommend. This way, you still have plenty of calories left to survive on.

Start by cutting out unnecessary calories in your diet. These include junk food and other empty calories high in calories with little nutritional benefit. Also, consider portion control to help reduce your daily calories. Use your plate as a serving guide. Fill half your plate with vegetables before adding protein and carbs to prevent overeating.

2. Try intermittent fasting

Intermittent fasting is an eating pattern that cycles between long periods of fasting and shorter eating periods. There are several intermittent schedules to choose from, the most popular is the 16:8 intermittent fasting. On this schedule, you fast for 16-hours daily and then eat all your meals within 8-hours.

Intermittent fasting works well for weight loss as it restricts your eating window. For most people, this results in eating fewer calories. Consider intermittent fasting paired with portion control to lose weight in two months if you find it hard to count and track your calories.

3. Focus on nutrient-dense foods

Prioritize nutrient-dense foods to make up for the reduced calories. Eat more protein, fiber, vegetables, and complex carbs. These foods are great for weight loss as they keep you full for longer.

Start your day with oatmeal, eggs, or a high-protein smoothie, and you’ll notice a reduced appetite throughout the day. Enjoy high-fiber beans, peas, lentils, or chickpeas for lunch. Have protein-rich poultry or fish for dinner.

Add vegetables to all your meals to increase volume, and improve satiety. Do these, and you won’t notice you’re eating fewer calories.

4. Do some cardio and lift more weights.

Healthy adults should spend at least 200 minutes exercising weekly. This is not only good for your health, but also for weight loss. Alternate between cardio and weight training for best results.

Cardio exercises such as; running, jumping rope, cycling, and rowing help you burn calories fast. Weight training exercises such as; squats, deadlifts, lunges, and planks help build muscle. A winning combination when you want to lose weight in two months.

Focus on exercises you enjoy doing. This way, you’re more likely to be consistent and exercise often.

5. Reduce stress.

Increased levels of stress can disrupt your hunger and appetite-regulating hormones. When stressed, the hunger hormone (ghrelin), increases prompting you to eat more. While this is a natural stress response, it often leads to binge-eating or overeating.

Break this cycle is with better stress management techniques. Use breathing techniques, meditation, yoga, or journaling when stressed instead of eating a family-sized bag of chips to lose weight in two months.