Two months is plenty of time to lose five pounds. A weight loss plan for losing one half to one pound per week will get you to your weight loss goal easily in eight weeks. The University of Maryland's Medical Centers says in its "Common-Sense Strategies to Long-Term Weight Loss" article that one to two pounds of weight loss per week is safe. Experts at UM recommend cutting calories from your diet and exercising on most days of the week. Dr. Pamela Peeke, an assistant clinical professor at UM, says that 30 to 45 minutes a day of moderate physical activity five times a week is ideal. Cutting calories and doing regular exercise over the next eight weeks will help you lose five pounds of body fat or more, and continuing to exercise will help you keep from gaining it back.
Step 1
Read labels and watch your portions. "A lot of people don't realize what they're taking in," says UM nutritionist Andrea Wenger Hess. "Look at nutrition brochures and look at the fat and calories you're getting. If you are eating out and the portion is big, cut it in half right away and put it in a doggie bag, or split the meal with a friend."
Step 2
Add up your calories. Reduce your daily intake by 250 calories for the first month and raise it to 500 for the next month. Be diligent about counting your calories and plan your meals in advance.
Step 3
Eat slowly. Wenger Hess says, "It takes 20 minutes before your brain realizes it's full."
Step 4
Find a physical activity you like. Walking, swimming, cycling, sports, hiking, aerobics, and kickboxing are some examples of activities you can choose. The most important thing is that you exercise at a moderate intensity. Dr. Vicki Harber, the lead researcher of a study by the University of Alberta in Canada, says that, "one must add some intensity or 'huff and puff" to their exercise." The study found that the people who exercised at a moderate intensity got "significantly higher" improvements in fitness than the people who did not take intensity into account.
Step 5
Exercise for 30 minutes at least three days per week during the first month, and then increase your exercise routine to five days a week. Exercise at a moderate intensity.
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