How and how much weight you can lose in 2 months: methods and options, diet

Fluctuations in our weight are the result of many complex biochemical processes that occur in the body every second. Let's try to give them a brief and understandable description. If the amount of energy you absorb from food exceeds the amount you have used, the remaining difference is stored as reserves. Typically, we see them on the hips and waist area. Also, metabolic disorders and hormonal problems are often blamed for the appearance of excess weight. However, even with such ailments, fat reserves are not replenished by themselves.

Thus, the answer to the question of how to lose weight in 2 months is extremely simple: you need, first of all, to moderate your appetite. And to speed up the process of weight loss, you need to master at least the simplest physical activity.

Basic Rules

Losing weight in two months is not at all difficult. But it is undesirable to sit on any one diet for this. After all, you should eat well. Therefore, you need to compose your diet, largely consistent with the well-known rules of dietetics. Let's denote them below.

Separately, it is necessary to say about the drinking regime. Those who are determined to lose weight should drink a glass of clean water immediately after waking up. If you wish, you can throw in a slice of lemon. This is required for the body to wake up and activate the metabolic process.

In addition, you should drink another glass half an hour before meals. This simple technique will help reduce your appetite. It is important to remember that you cannot drink food with food. And it’s better not to do this right after finishing the meal. Because of this, digestion slows down. Losing weight in this case will be extremely problematic.

Don’t forget that every day those who want to say goodbye to extra pounds need to “refuel” with 2 liters of water.

How much weight can you lose in 2 months?

Before you begin to analyze the basic requirements for achieving your goal, you need to understand what result is realistic. It is important to know how much weight you can lose in 2 months, and build on this objective value. Actual weight loss depends on many factors.

Our body weight reflects the picture of biochemical processes occurring in the body. If we consume more energy than we expend, this is noticeable through excess fat deposition. This is how the body leaves the unsold balance in reserve so that it can be used in a stressful situation. In another case, when calorie expenditure is greater than intake, the reverse process occurs. Therefore, losing weight is, first of all, a calorie deficit.

So how much can you really lose if you don’t have enough calories in your daily diet? Naturally, no one will tell you the exact numbers. However, practice shows that a complete refusal of food shows a loss of 200 g of fat per day. But this option is extremely harmful to the body. The right approach, based not only on calorie content, but also on the quality of the diet and the use of other fat burning options, allows you to achieve good results.

Nutritional recommendations

To get the maximum possible weight after a 2-month struggle for figure, you will need to completely exclude from your menu any pastries, all sweets, baked goods, smoked meats, various snacks, fast food and other unhealthy foods. If, due to such serious restrictions, you experience severe psychological discomfort, you can eat a small slice of chocolate (black, without additives).
Breakfast, lunch and dinner should be alternated with snacks (2-3 per day). Small meals are the key to fast metabolism.
The first meal (breakfast) should be as filling as possible. The calorie content of all others should be reduced little by little.
The most important rule is to chew slowly and thoroughly. The fact is that information about the onset of saturation enters the brain with a delay. Thus, you eat more than you need. Eating leisurely can help you avoid gaining extra pounds.

Nutritional Features

For your 2-month efforts to be successful, it is recommended to make a complete switch to boiled or steamed food. Fried foods are strictly prohibited. Set meals are welcome, which consist of soup, salad, a light side dish and lean meat product.

It is very important to strictly follow the diet. You should eat your last meal 3 hours before going to bed. Therefore, forget about the rule of not eating after 18:00. Unless, of course, you go to bed at 9 pm.

With the help of fasting-dietary therapy, you can get rid of toxins and restore the correct balance between carbohydrates and proteins. This will bring you one step closer to your goal. During a 2-month course, you may have several fasts (fastings). They go as follows. First, there is a strong desire to eat something and your health worsens (but you shouldn’t be afraid of this). Then you get used to small portions, and your condition is completely normalized. Stability and improvement in mood usually appear from the second month of diet therapy.

Intensive fasting and complete fasting are acceptable. However, this is allowed only once a week, not more often.

Real weight loss numbers

The Internet is now full of loud headlines promising readers to lose four dozen kilograms in just a couple of months. But this is nothing more than a hoax, since not a single healthy person is able to lose so much weight in such a short period of time. Even if we are initially talking about a person with a very large weight, such incredible losses are simply unrealistic in two months. And such a jerk does not bring anything good to the body. After all, if you want to lose weight, you need to prioritize improving your well-being, and then secondary dreams of fitting into your favorite dress or jeans.

In fact, the most adequate weight loss in two months would be losing about ten extra pounds. Many nutritionists say that the normal rate of weight loss is considered if a person loses one and a half to two kilos per week. So you should adhere to this strategy so as not to harm your internal organs and, in particular, not to develop gastritis.

You can try to lose extra 15 kilograms, but it’s more likely that you’ll lose weight in 3 months, not in a couple. In any case, the main thing is not to go to extremes and not to strive to reduce the daily amount of calories consumed to a minimum. Doctors warn that if women receive less than 1,200 calories from food per day, and men less than 1,600 calories, then you can immediately forget about the positive result. Anything less than these numbers will definitely be perceived by your body as starvation, and then don’t even dream that it will begin to let go of fat cells without a fight.

Here's a paradox: if you want to lose weight in two months, you have to eat. Therefore, when choosing a suitable nutrition system for the near future, avoid promises to lose 30 kilograms, and also ignore diets based on low calorie intake.

Exercises and cosmetology

When we are losing weight and want to lose as much weight as possible in 2 months, we need to pay enough attention to physical activity. After all, the accumulated fat depot in the body needs to be spent somehow. Many people neglect this, covering up their laziness by not being able to go to the gym. In fact, you can exercise not only there. Train at home by watching relevant video tutorials on the Internet. If you also don’t have the willpower for this, at least take yourself walking every night. Still, it's better than nothing at all. In general, of course, you should try to find time to do a couple of simple exercises.

Special cosmetic procedures will help eliminate the appearance of cellulite and tighten slightly sagging skin. Among the most popular are various wraps and massages. It is advisable to do them in a beauty salon. Is it possible to do this at home? Certainly. If you have everything you need for this.

Reviews

Nadya, 19 years old, self-discipline - a regimen and proper nutrition - helped me a lot to lose weight. I removed everything fried, fatty, fast carbohydrates and sweets from the menu. The kilograms were disappearing before our eyes, but I had a good supply of excess weight. I added trips to the gym (fitness Zumba) and after a couple of months I saw wonderful results.

Anastasia, 38 years old My story is one of those “how I lost 20 kg.” Starting weight – 135 kg. First, I refused a heavy dinner, drank two glasses of water in the morning after waking up, and had breakfast 20 minutes later. Gradually I stopped eating junk food and put more emphasis on protein foods. The result for the first 7 days is minus 2.5 kg. Over time, I added a treadmill and orbitrack and continue to lose weight.

Lera, 23 years old: The Dukan diet became my salvation. I lost 10 kg in just 2 months. An excellent program that takes into account the characteristics of the body. The first stage was a little difficult, but then it became easier. The weight came off easily. I think the Dukan way of eating will become a way of life.

Find out if it is possible to lose 10 kg in a week.

Physical exercise

There is no need to purposefully pump up muscles. If you want to lose weight, tightening them and accelerating your metabolism will be enough.

It’s not worth throwing yourself at various exercise machines and trying to redo everything at once on the first day of classes. Firstly, you have two whole months left. And secondly, dizziness, shortness of breath and pain felt by every cell of the body can discourage the desire to exercise for a long time. To begin with, you should do several squats and bends. Please note that the sensations after training should be extremely pleasant. Then every day you need to slightly increase the number of approaches in each exercise and alternate them with the rest. The following exercises are most effective for losing weight at home:

Hoop (also known as a hula hoop) - twist for 10-15 minutes every day.
Tilts forward-backward and left-right - 50-100 for each side.
Exercises for hips and legs: squats, lunges and swings (total number - 50 times).

Speaking about losing weight within 2 months, one cannot fail to note how beneficial exercise really is. Just 20 minutes a day - and your figure will very pleasantly surprise you.

How to exercise

You can lose extra pounds without sports. But the condition of the skin and muscles will not please you. Without regular physical activity, volumes decrease slowly, and unsightly fat remains in problem areas - on the stomach, back, buttocks and thighs. Therefore, in addition to diet, it is necessary to develop an individual training program.

After 2 months of classes, you will know the capabilities of your body and will be able to create a training program yourself. Beginners should seek advice from professional fitness trainers.

Cardio exercises burn fat effectively and quickly. If you set a goal to lose as much weight as possible in two months, aerobic exercise should be daily. The training includes exercises such as:

running and fast walking;
jumping rope;
squats and lunges;
dance aerobics;
exercises on an exercise bike and elliptical.

In the first month, you can actually lose 5-6 extra pounds if you do several types of exercises correctly every day. For example, you can start the day with dance aerobics, at lunch it will be useful to jump rope or perform a 10-minute complex with squats, push-ups, jumping and twisting. To burn maximum calories, take a walk before bed - at least 30-60 minutes of walking at a calm pace. Energy consumption at such loads varies between 500–1000 kcal.

In summer you can organize bike rides. An hour of cycling burns 500–800 kcal.

After 1.5–2 months you will have to reconsider the training program. Be sure to include strength exercises that promote the growth of muscle tissue and prevent the skin from sagging. You can supplement your individual program with stretching.

Waiting for the New Year

You can lose weight by the New Year without extreme fasting and bullying yourself in the gym for days on end. Two months is enough. If you've been dreaming of impressing everyone with your outfit at the New Year's corporate party for a whole year, start fighting excess weight from the beginning of November. Follow a diet, exercise every day - then you will be able to consolidate the results you have achieved for a long time.

When the process of weight loss stretches over 8 weeks, the body perceives it quite well. In this case, beauty does not require special sacrifices. In addition, the correct eating regimen can subsequently become a useful habit. Then the problem with excess weight will disappear by itself.

Protein diet

This nutrition program can be effective and relatively harmless. The advantage is that the diet is suitable for both men and women. A not very strict, but long-term protein diet provides enough resources to increase muscle mass while reducing the volume of fat tissue.

There are several protein diet options. The most stringent ones involve losing 10 kg in just 2 weeks. Such a diet cannot be called safe for health. It is recommended to choose a less strict option that will allow you to lose the same weight, but in 2 months.

The basic rules of such a diet are as follows:

Stick to fractional meals. The entire volume should be divided into 5-6 meals per day. The total energy value of the diet should not exceed 1400-1800 kcal, depending on physical and mental stress.
Eat some protein product at every meal (yogurt, cottage cheese, kefir, mild cheese, lean meat or fish, eggs).

It is necessary to consume a certain amount of complex carbohydrates per day. This is a portion of porridge boiled in water, a couple of slices of whole grain bread, fruit (but only apples, plums or citrus fruits, you can eat no more than 2 of them per day). The menu should be designed in such a way that carbohydrates are consumed for breakfast or for a snack, that is, before 14:00. The same rule applies to vegetables. The latter should not be starchy (celery root, potatoes and pumpkin are excluded),

After 2 p.m., only protein foods and lettuce, zucchini or cucumbers are allowed. A small amount of fat is necessary, so you need to consume 1-2 tbsp per day. l. vegetable oil.

You need to drink at least 2 liters of water, otherwise the body will not be able to adapt to the new diet.

Salt is limited to avoid fluid retention. Fried, spicy and smoked foods are prohibited. Food should be steamed, boiled or baked. Once every ten days you can take a break from the diet, allowing yourself a forbidden dish - baked potatoes or dessert.

A complex approach

Place a “black” list on the refrigerator (or any other visible place) with prohibited foods. So, you will have to completely abandon:

fatty meat, sausages and smoked meats;
bakery products and pasta, which contain premium flour;
confectionery and any baked goods;
vegetables with a high starch content (for example, potatoes, beets);
corn (in the form of popcorn and cereal);
bananas;
grapes;
chocolate (milk);
honey;
jam and jam;
carbonated drinks.

As already mentioned, weight loss alone is not enough to achieve a beautiful figure. It is necessary to properly tighten the muscles so that the numbers on the scales are not overshadowed by sagging skin.

Various household tasks also help you lose weight by the New Year - for example, cleaning, washing, and so on. If you think that this is not enough, you can get small weights (sold in sporting goods), attach them to your legs and do housework with them.

No diets

How to lose 10 kg without harming your health? There is only one solution - healthy eating. It practically duplicates what is written above, with the exception of a few nuances. Almost everyone is allowed to eat, but in small portions. Some sweets are allowed - natural marshmallows, honey, homemade baked goods made from whole grain or oatmeal. Sometimes you can treat yourself and even eat a hamburger, you just have to work it off. You know how to lose 10 kg correctly, all that remains is to translate the knowledge into reality.

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