If you want to lose 10 lbs. in two months, you'll need to lose a little over 2 lbs. each week. To lose 2 lbs. per week without crash dieting, you will need to exercise on a regular basis and make healthy eating choices. To keep the weight off, you'll need to make lifestyle changes. By reducing your caloric intake by 500 calories a day you can lose 1 lb., so you'll need to double that to lose at least 2 lbs. per week.
Step 1
Take two days to prepare yourself for your lifestyle changes of diet and exercise. During these two days, record everything that you eat and drink along with the calories. Add up how many calories you're eating on a daily basis.
Step 2
Cut your calories by 500 per day the first day of your two-month weight loss plan. Don't cut your calories by 1,000, even though that's how much you'll have to reduce it by to lose 2 lbs. per week, because it will backfire and your metabolism will slow down. Your body will burn fewer calories than it used to if your metabolism slows down, which will make it much harder for you to lose weight. Instead, burn the other 500 calories through exercise each day.
Step 3
Use a pedometer to make sure you're taking at least 10,000 steps daily. You can do this by taking a fast-paced, one-hour walk or splitting it up into segments.
Step 4
Add a cardio workout that elevates your heart rate in your daily routine for at least 30 minutes. Aim for 60 minutes on most days. You could run, do interval training, bike or swim. When your heart is pumping, you're burning maximum calories.
Step 5
Lift weights three times per week. When you lift weights, you continue to burn fat for hours after your workout.
Tips and Warnings
- Continue to record your caloric intake in a small notebook after each meal, so you know how much you're consuming and how many calories you have for the rest of the day. Focus on your health more than your weight, and you'll shed pounds through healthy eating choices. If you make conscious decisions to eat less processed foods and more nutrient-packed foods, such as fruits, vegetables and healthy proteins, then you'll lose weight without thinking you're on a strict diet. Stick to eating at home, because restaurants serve huge portions and you don't know all the ingredients and nutritional information about the food you're eating. If you do go out, order a healthy option, such as grilled chicken and vegetables or fish with brown rice. Many restaurants serve bread when you first sit down. Ask them not to bring it to your table, so you're not even tempted.
Things You'll Need
- Notebook
- Pedometer
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