How to Lose Easy Weight in Two Months

Although it takes commitment to lose a significant amount of weight, there are several lifestyle changes you can make that will result in weight loss. These changes involve becoming more aware of the types and portions of food you consume, the amount of exercise you need, and the caloric intake appropriate for your body. It is vital to lose weight safely and to remain motivated by eliciting support from family, friends or weight loss programs.

Things You'll Need

• Caloric intake goal
• Eating and exercise plan
• Journal
• Plenty of water, fruits, vegetables and lean protein

Show More

Instructions

• 1

  Determine the caloric intake necessary to lose weight. It will be helpful to calculate your Basal Metabolic Rate, BMR, or the number of calories that your body requires. To do this, multiply your body weight by 15, multiply the number of minutes you exercise per day by 3.5, and then add the results. If you wish to lose 1 lb. per week, subtract 500 from your BMR, and limit your daily caloric intake to that number. According to Kathleen Zelman of WebMD, it is possible to lose 2 to 3 lbs. per week by eating between 1,050 and 1,200 calories, and exercising for one hour, each day. Consuming less than 1,050 calories daily can be dangerous.

• 2

  Drink water instead of juice or soda, and avoid adding sugar to coffee or tea. A single can of soda typically contains 40 to 50 g, or 3 to 4 tbsp. of sugar. An 8 oz. serving of orange juice contains 22 g, or about 2 tbsp. of sugar. Choosing water instead of soda not only helps you avoid excess sugar, but it also increases your sense of fullness, thereby combating the urge to overeat.

• 3

  Prepare meals yourself using fresh ingredients -- as opposed to eating pre-packaged foods. For example, a healthy breakfast might include grapefruit and an omelet cooked with tomato, spinach and olive oil, while a healthy lunch would be a salad with grilled chicken. For dinner, you might prepare fish, vegetables and a sweet potato. For a snack, try apples, nuts or steamed carrots. Eat your meals slowly and savor natural flavors. This will help you develop a healthier relationship with food, and give your body a chance to signal when it is full.

• 4

  Include vegetables and lean proteins such as chicken or fish in your meals, opposed to starchy foods -- and include at least five servings of vegetables and fruit each day. Avoid skipping meals, because this will lead to hunger and overeating. The more vegetables you eat, the less hungry you will be for other, potentially fattening types of food.

• 5

  Write down foods and drinks as you consume them. At the end of the day, tabulate your caloric intake using food labels or an online resource such as The Calorie Counter or New Calorie Counter. For example, if your goal is 1,200 calories, and your daily intake turns out to match this goal, congratulate yourself. If not, carefully plan out your meal for the next day, making sure it equals 1,200 calories. Then, follow your plan precisely.

• 6

  Exercise on a daily basis. Although this might seem difficult at first, it will increase your energy levels as well as encourage fat loss. According to Zelman, you should perform seven hours of cardiovascular exercise every week -- such as biking or interval training -- to achieve rapid weight loss. An hour of high-intensity cardio can burn 500 to 600 calories. Two or three hours of strength training should also be performed each week.