How to Lose Fourteen Pounds in Two Months

Whether you're just beginning to get into shape, or you want to tone down after months of bulking up in the gym, losing 14 lbs. in two months is a realistic goal that most people can achieve with planning and effort.

Things You'll Need

• Calorie counter
• Healthy foods
• Water
• Exercise clothing and equipment

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Instructions

• 1

  Calculate your weight loss rate. The maximum recommended weight loss rate is 2 lbs. per week, according to CaloriesPerHour.com. More than that will result in loss of muscle tissue. Assuming that two months equals eight weeks, you will need to lose 1.75 lbs. per week to achieve your goal.

• 2

  Calculate the maximum number of calories you can eat and still lose 1.75 lbs. each week. To do this, you will need to determine how many calories you need to maintain your current weight, and then subtract the number of calories it takes to lose 1.75 lbs. in a week. Use an online calculator like CalorieNeedsCalculator.com to determine how many calories you need to eat in a day to maintain your weight. Since it takes a daily calorie deficit of 500 calories to lose a pound per week, you need a calorie deficit of 875 calories each day. Then, subtract 875 from the calories needed to maintain your weight. The resulting difference is the amount of calories you can eat and still lose 1.75 lbs. a week.

• 3

  Cut calories from your diet to reflect your maximum intake. Record your eating habits in a diet journal. Track your intake and identify problem areas. For example, if you tend snack at night, drink more water after dinner and munch on celery. This will fill your stomach with low or no calorie substances to help stave off cravings for unhealthy foods. Choose high-fiber, low-sugar foods such as legumes, vegetables and complex carbohydrates.

• 4

  Work out every day. Even though 1.75 lbs. a week isn't a lot to lose, it's important to be consistent. You don't want to get to week 7 and see that you've only lost 5 lbs. Stick to a regular exercise schedule. Perform aerobic activities like running, swimming, canoeing, basketball and tennis. If you're just starting out, avoid exercises that are too strenuous. Raking leaves, walking the dog and dancing are also effective ways to burn calories.