Two months gives you time to lose noticeable weight without resorting to extreme measures. To lose 1 lb., burn 3,500 more calories than you consume. Combine a reduced-calorie diet with moderate exercise to safely lose at least 8 lb. in two months.
Diet
Step 1
Decrease the amount of calories you consume in a day. Estimate how many calories you burn in a day using an online calculator (see Resources). Consume 500 calories fewer than your daily burn to lose about 1 lb. per week. Eliminate the extras first--discretionary calories, such as soda, alcohol and treats add up but do not provide substantial nutrition.
Step 2
Balance your intake of carbohydrates, proteins and fats to maintain stable blood sugar levels and diminish cravings. Heed advice from the USDA and the Harvard School of Public Health to eat 50 to 60 percent healthy carbohydrates, such as vegetables and whole grains, 15 to 30 percent lean proteins, such as skinless poultry and fish, and 20 to 25 percent fat, especially mono-unsaturated versions, such as avocados and plant oils. Learn to eyeball proper portion sizes using guidance from nutritional experts like those at the USDA. Think of a serving of protein as the size of your palm, or a serving of fruit as the size of a baseball.
Step 3
Consume high-volume foods that offer minimal calories. Eat large salads for lunch, snack on cut-up vegetables and finish your meal with a large bowl of berries. Think about what provides you the least calories for the greatest satisfaction---grapes instead of raisins, air-popped popcorn instead of nuts, or puffed wheat instead of granola. Give yourself permission, since you have two months, to enjoy your favorite treat once or twice a week to satisfy cravings and not feel extraordinarily deprived.
Activity
Step 1
Perform cardiovascular exercise as part of a regular exercise routine. Follow guidelines provided by the American College of Sports Medicine and perform at least 60 minutes of moderate cardiovascular exercise five days each week. Break your time up into 10- or 20-minute segments over the course of the day if you cannot find 60 straight minutes available. Burn extra calories through exercise to contribute to your calorie deficit and encourage the burning of fat.
Step 2
Strength-train regularly. Take at least two non-consecutive days to complete a full-body routine that will help build metabolism-boosting muscle mass and keep you looking toned. Complete the workout at the gym, in a class, or execute squats, crunches, lunges, push-ups, triceps dips and spinal extensions in your own living room. Change up your routine after two months to continue to see results.
Step 3
Move more during the day. Turn off the television and take a walk, join a health club or go bowling. Carry laundry up the stairs a few pieces at a time, walk while you talk on the phone or park at the farthest possible place when you visit the mall.
Tips and Warnings
- Avoid skipping meals, especially breakfast. This can lead to dips in blood sugar and feelings of deprivation and extreme hunger. As a result, you are more likely to binge or totally give up on your diet because you perceive it as unsustainable. Make small changes in your diet to yield about 1 lb. per week weight loss over the course of the two months. Stick to these new habits to sustain your new figure or lose more.
Things You'll Need
- Whole grains
- Vegetables
- Lean protein
- Mono-unsaturated fats
- Grapes and berries
- Air-popped popcorn
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