Losing weight naturally means without the use of pills, powders, surgeries or prescription drugs. Following a plan like this takes discipline and daily dedication. Giving yourself a deadline of two months will create a sense of urgency. If you are able to lose weight in this time frame, you may find that you can easily continue to lose weight until you reach your desired range. Regardless if it is two months, two years or two decades, you need to make lifestyle adjustments in order to lose weight successfully.
Create a caloric deficit by cutting your daily consumption. Reduce your intake by 500 to 1,000 calories. According to the Centers for Disease Control, this will lead to one to two pounds of weight loss per week. At this pace, you will lose eight to 16 pounds in two months.
Restrict your intake of foods that are high in saturated fat, sugar and sodium. Frozen dinners, processed meats, commercial baked goods and fast food are examples of these foods. Consume foods like lean beef, poultry, bison, fish, whole grains, fruits, vegetables, nuts, seeds, beans and tofu instead. These are all quality sources of protein, carbs and fats, and they are high in nutrients.
Drink water with your meals and throughout the whole day. This will keep your calories under control and will make you feel full. Avoid high-calorie beverages like sweetened teas, soda pop, fizzy fruit drinks, beer, wine and mixed drinks. The Institute of Medicine recommends that women drink approximately 2.7 liters of water a day and that men drink approximately 3.7 liters, or 11 and 16 cups, respectively.
Make healthier choices at restaurants. Avoid foods that are deep-fried, pan-fried, dripping in butter or covered with cheese. Opt for baked, broiled and steamed entrees, and also restrict the amount of dressing you use. Dip your fork in the dressing, then eat your salad. Follow this same strategy with sour cream, guacamole dip and butter.
Consume healthy snacks in between meals to keep your belly satisfied. Combine protein and complex carbs with each snack to balance them out. A handful or raw baby carrots and celery sticks with hummus and low-fat cheese cubes is a good example.
Perform cardiovascular exercise for four to five days a week to burn calories. To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary according to the Centers for Disease Control. Do any form of cardio for this time frame, and work out at a moderate to high intensity. Jogging, power walking, inline skating, jumping rope and kickboxing are examples.
Lift weights to build muscle and increase your resting metabolism. Perform full body exercises like push-ups, lateral raises, back extensions, triceps dips, biceps curls, lunges and crunches. Do three to four sets of 10 to 12 reps, and work out two to three times a week.
Keep a food or exercise journal; or both. Being accountable can make you enthusiastic about your goals.
Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.