Short-term weight-loss goals can be a powerful tool for success. Regardless of whether you are only interested in a small amount of weight loss or are working towards a long-term goal, two months' worth of success can mean the difference between progress and frustration. Ten pounds of weight loss in two months is a realistic goal if some simple steps are followed.
Step 1
Walk four times per week. Thirty minutes of brisk walking will stimulate your metabolism and burn up to 150 calories. You can either walk on a treadmill or outside. To burn even more calories, walk on an incline or uphill.
Step 2
Train with weights three days per week. Gaining muscle will raise your metabolism and accelerate fat loss. Use basic movements such as the chest press, seated row, leg press, and step-ups. Perform each exercise for three sets of 10 and finish with an abdominal exercise such as crunches.
Step 3
Keep a diet log. Weight loss requires calorie reduction, and before you begin your plan, you'll need to know your current intake. For one week before and throughout the two months, record everything you eat.
Step 4
Eat 500 fewer calories per day. Using your calorie counter, add up your first week's calorie intake and divide by the number of days you have recorded. This is your average daily caloric intake. For the next two months, your goal is to average 500 fewer calories per day. A pound of fat contains 3,500 calories. By cutting 500 calories per day, you are putting yourself on track to lose about 1 lb. per week.
Step 5
Replace simple carbohydrates with complex ones. The type of carbohydrates you eat has a profound effect on your ability to burn body fat. Simple carbohydrates such as sugar and pastries cause your blood sugar to spike, causing fat storage and lethargy. Complex carbs, such as oats and sweet potatoes, digest slowly and provide a steady release of metabolism-boosting energy.
Step 6
Spread your meals out. Five to six small meals per day rather than three large ones will supply your body with a constant source of energy and decrease the likelihood of fat storage.
Step 7
Drink 64 oz. of water per day. When the body senses it is dehydrated, it will respond by storing water beneath the skin, creating a bloated look. Drinking 64 oz. of water spread throughout the day will allow your body to excrete any unnecessary water. If you have been chronically dehydrated, you may notice an immediate weight loss of up to 5 lbs. simply by keeping hydrated.
Step 8
Weigh yourself weekly. Keeping track of your body weight will allow you to gauge your progress throughout the two months. Record your body weight in your log book. To achieve your goal, you will be looking for a loss of a little more than 1 lb. per week.
Tips and Warnings
- If you cheat on your diet, don't let it derail your progress. People make mistakes. Put it behind you and focus on how to avoid the same problem in the future.
- Never starve yourself. Over-dieting can slow your metabolism, making it easier to put weight back on.
Things You'll Need
- Log book
- Calorie counter
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