When it comes to weight loss, many supplements, liquid formulations, prescription drugs and powders are available to aid in your attempt. They may all offer you assistance, but they can also cause side effects. What it really boils down to in the end is, you need to become more disciplined and burn more calories than you take in. When it comes to losing weight in 2 months, a safe weight loss range would be 1 to 2 lbs. per week. By following some key steps, you can expect to lose 8 to 16 lbs.
Step 1
Reduce your daily intake of calories. In order to lose 1 pound of fat, you need to burn 3,500 calories. According to the National Institutes of Health, you can achieve this by reducing your daily intake by 500 calories a day.
Step 2
Follow a diet that contains quality sources of protein, carbs and fats. Avoid foods like cakes, cookies, doughnuts, hot dogs, cheese fries, pizza and wings. Include foods that are low in saturated fat and high in nutrients like chicken breasts, fish, whole grains, venison, low-fat dairy products, beans, fruits and vegetables.
Step 3
Eat a meal every 2 to 3 hours to keep your appetite under control and to give your metabolism a boost. Prepare meals that are balanced with protein and complex carbohydrates. Beans with brown rice and corn bread is a midday meal example.
Step 4
Restrict your intake of liquid calories. Beverages like soda, fruit drinks, sweetened teas, alcohol and lattes are all high in calories, and you should avoid them. Consume water instead to spare yourself calories and to hydrate your body. The Institute of Medicine recommends that women get approximately 2.7 total liters a day and men get approximately 3.7 liters.
Step 5
Eat breakfast every day and lower your disease risk. According to the Harvard Medical School, a healthy breakfast that includes high-fiber cereal can help you lose weight and keep diabetes, heart disease and stroke at bay. You can also choose other breakfast options as long as they are high in fiber. Oatmeal made with vanilla soy milk is an example.
Step 6
Increase your daily calorie deficit even more by doing cardio. Perform 45 to 60 minutes of cardio three times a week. Do something you enjoy like jogging, walking, biking, swimming, hiking or racquetball.
Step 7
Build muscle to further increase your metabolism. Perform exercises that are going to target your whole body like bench presses, military presses, back rows, triceps dips, biceps curls and squats. Aim for 10 to 12 reps, three to four sets and work out three times a week on the opposing days of your cardio.
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