At 3,500 calories per pound, 14 pounds equals 49,000 calories. Losing 14 pounds in two months will require that you combine diet and exercise to take in and/or burn calories in a way that creates a 49,000 calorie deficit over that period. You can do this by reducing your current intake of calories or by increasing the number of calories you burn daily by 500 to 1,000. At that rate you can expect to lose 1 to 2 pounds per week or between 8 and 16 pounds over an eight-week period.
Count every calorie you take in. Use a web-based calorie tracker to help you track and reduce daily caloric intake. To lose 2 pounds per week you will need to reduce your current caloric intake by 1,000 to 1,200 calories per day. Avoid processed and high fat foods. Opt instead for fresh fruits and vegetables as well as whole grains and lean protein.
Exercise for 45 to 60 minutes most days of the week. Aim for moderate to vigorous exercise that gets you in the target heart rate zone of 50 percent to 80 percent. For a 35-year-old, that would be between 93 and 148 beats per minute. The target heart rate is a percentage of your maximum heart rate. Maximum heart rate is determined by deducting your age from the number 220. The maximum heart rate for a 35-year-old is 185.
Boost physical activity throughout the day. Don’t wait until you don your fitness gear to think about caloric burn. Look for ways all day long to burn more calories. Ideas include taking the stairs two at a time; standing and walking more often than you sit, and lifting hand weights or jumping rope while you watch television.
Things You'll Need
Get your family and friends in on the fun. Weight loss can be even more challenging when you adopt new diet and exercise habits without support.
Save room in your food plan for a few treat calories so that you can eat the things you enjoy in moderation and lose weight without feeling deprived.
Don't drink your calories. Soda and fruit juice can add up to unwanted pounds. Try unsweetened green tea or water with lemon or cucumber slices instead.
Don't skip breakfast. Your weight loss plan will get a bump from the metabolic boost this meal provides.
Consult a healthcare professional before starting any weight loss plan.