If you want to lose weight in two months, odds are you have an engagement on the horizon that involves revealing clothing. To pull this off, you need both mental and physical discipline. Not only do you need to change your diet, but you also have to become more active.
Caloric Deficit
Regardless if it is two months, two weeks or two days, the only way you can lose weight is by creating a caloric deficit. This can be done by determining your daily average intake and reducing it by 500 calories. According to the Mayo Clinic, if you cut 500 calories from your typical diet each day, you can lose about 1 pound a week. This can lead to at least 8 pounds of weight loss in two months.
Healthy Foods
Substitute the unhealthy foods in your diet with healthier options. Give up the fast foods, deep-fried foods, commercial baked goods, high-fat dressings and cheese sauces. Have your diet consist of low-fat, high-nutrient foods instead like fresh fruits and vegetables, whole grains, low-fat dairy and lean meats.
Breakfast
Skipping breakfast is a common habit that dieters choose to spare themselves calories. This can do a lot more harm than good. When you get up and run out the door without eating, you run the risk of becoming ravenous later in the day and overeating on unhealthy foods. According to the Washington Post, starting your day with a large meal packed with both carbohydrates and lean protein can help lessen cravings and hunger the rest of the day.
Frequent Meals
Continuing to eat small meals throughout the day after breakfast can help keep your metabolism elevated and it can also keep your appetite under control. Have meals that are balanced with complex carbs and protein and eat every two to three hours.
Interval Training
Interval training is a type of cardiovascular exercise that can amp up your caloric expenditure. Alternate between high and low intensities for 20 to 30 minutes. When doing interval training, make your low-intensity bouts twice as long as your high-intensity bursts. Start and finish each session with a five-minute warm-up and cool-down. Perform interval training three times a week on alternating days. Do any form of cardio that you enjoy, such as running, spinning, elliptical training, swimming and stair climbing.
Muscle Building
Strength training can help build muscle, which can improve definition and increase resting metabolism. This can lead to more overall calories being burned while you are at rest. Do a full-body workout three times a week on the alternating days of your interval training. Chest presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges are examples. Aim for three to four sets and 10 to 12 reps of each exercise.
Reduced Liquid Calories
Give up your liquid calories. Beverages like soda, lattes, dessert coffees, slushies, processed fruits drinks and alcohol are high in calories and they can slow or stop your progress. Drink water as you main beverage and aim for eight to 10 cups a day. Water is calorie-free and hydrates your body.
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