We collected different options for losing weight in 8 weeks.
The content of the article
Many would dream of gaining harmony in a week. Two. Okay, a month. Maximum planks from the category “minus 10 kg in three days” can seriously undermine health. As a result, the pursuit of figure standards risks turning into breakdowns and greater weight gain. We present a guide to diets that last two months. This is a period in which you can complete quite feasible tasks: the results of losing weight in 2 months can be very noticeable and inspiring.
Choose the option according to your eating habits, but be sure to consult your doctor before changing your lifestyle and diet! This is very important, and we never tire of warning you that information about diets cannot serve as a guide to action without the approval and supervision of a specialist.
Lose weight in 2 months: basic rules and expectations
It is common to develop bad eating habits for years, uncontrollably indulging yourself with goodies and seizing stress. And then create a new shake-up for the body in the form of extreme weight loss. Of course, fasting days in the absence of diseases of the digestive system are acceptable, but not on a daily basis. Therefore, it is so important to choose a way of nutrition that will create a long-term effect and will not return the lost back with a vengeance. Losing weight in 2 months should be gradual and harmless to the body.
Approaches to weight loss in eight weeks
When making a weight loss plan for 2 months, listen to the recommendations of experts. Nutritionist and trainer Jim White advises following the weight loss guidelines that will allow you to see results in just eight weeks.
It’s right to expect loss of 1-2 kg per week — that’s how safe it is for health. So you will be able to get rid of 9-15 kg for the specified period. In general, how much you can lose weight in 2 months depends on the build: from 100 kg, the loss will be greater. This is because in this period of time, weight in obese people goes faster, and after 2 months of losing weight, the effect is more noticeable.
Eating in a calorie deficit means burning more calories than you consume. To burn 1 kg of fat, you need to spend at least 7 thousand kcal. The best option is to reduce calories (less than 1200 kcal per day is impossible!) And at the same time be physically active.
The quality of the calories in a 2-month diet is just as important as the quantity, so it’s best to choose foods rich in nutrients. This is especially true in times of restrictions. The plate should contain fruits and vegetables, protein (chicken, fish, legumes), whole grain bread or brown rice, natural yogurt.
Losing weight without cardio is like driving a Porsche through the countryside. The joy of reducing the volume is felt, but the effect is not as good as it could be. Even a small amount of calories consumed is almost powerless in front of body fat with a fixed lifestyle. The American College of Sports Medicine recommends 300 minutes of cardio per week for weight loss. You can break up the time of exercises for weight loss in 2 months — walk for 30 minutes in the morning, and ride a bike for half an hour in the afternoon.
To the wishes of Jim White, we want to add a few more, no less important when deciding how much weight you can lose in 2 months.
Keep track of the water balance, which is replenished with exceptionally pure water without gas. Drink a glass of warm water on an empty stomach and forty minutes before each meal. In total, you need to drink 30 ml per kilogram of weight. Follow the drinking regime from the very first day for 2 months, then it will become a habit.
How to lose weight in 2 months? Forget about products that supposedly burn fat day and night. Except for irony, such suggestions of advertising cannot cause anything. At best, they have a placebo effect, at worst, they «plant» the liver, are addictive, destroy the nervous system and cause sheer harm.
Remember the prescribed hours of sleep (ideally at least 8) — this is an important point in the weight loss program for 2 months. By the way, at night we really lose weight (only no pills have anything to do with it). Representatives of the Uppsala University in Sweden proved through experiments that chronic lack of sleep leads to the fact that a person consumes 40% more calories than he needs. Lack of sleep affects the level of cortisol, a stress hormone that increases hunger. It is during the phases of deep sleep that fat burning processes are activated, most importantly, go to bed before 23:00.
Set small goals for yourself and you won’t have to be upset because of your own illusions. The path to a slender and strong body cannot be completed in a few days. Do you definitely want to be thin, but with health undermined by chaotic nutrition and starvation? Set yourself a task to throw off 5 kg in 2 months. And if you manage to lose 6 or 8, not to mention losing 10 kg in 2 months, imagine how you will burst (in a figurative sense) with pride!
Try keeping a food diary. If you secretly eat a cake and forget about it, then paper — never! In fact, snacking is easier to control in this way. Harmless at first glance, cookies and tea with sugar in a conversation with a colleague is the brake that prevents you from moving towards your goal and makes weight loss diets useless in 2 months.
You can lose weight in 2 months with the help of diet and sports or only with the help of a diet
Pexels: Polina Tankilevitch
Meals for a two-month period
Online requests about how much you can lose weight in 2 months on proper nutrition or how to lose weight during this period, one way or another come down to finding a diet. They are all different and imply a different approach to the preparation of the diet. But there are general rules that unite most of them.
When losing weight in 2 months, use only natural and healthy products. Compare for yourself: a hamburger has 300 kcal, and boiled chicken without skin — 170. The difference is almost twice and they saturate in different ways. The first contains additives that provoke overeating. But the protein in the breast for a long time relieves the feeling of hunger.
Forget about alcohol, even in small quantities, it is too high-calorie and stimulating appetite, completely unnecessary when losing weight in 2 months.
Follow the meal schedule and do not change the distance in order to tune the body to the desired wave and subordinate to new habits.
Do not rush. Losing weight in 2 months by 20 kg is unhealthy, you should lose weight and change your eating habits smoothly. Reduce portions gradually, getting up from the table with a slight feeling of hunger. The low-calorie corridor can be replenished with snacks in the form of fruits, vegetables, kefir — what a specific diet allows.
Give yourself a cheat meal on the 30th day of the diet — you are halfway there and deserve a snack on a piece of chocolate or other treat. Be careful not to relax in an attempt to reduce psychological stress. The next promotion is another 30 days after the end of the diet for 2 months.
You can lose weight in 2 months with proper nutrition by 10-12 kg
Diets for weight loss in 2 months
Let’s make a reservation right away that mono-diets, a color diet or OMAD are not suitable for such a period. They are too radical, so they are designed for a week, a maximum of two. according to doctors, losing weight in 2 months involves a varied and satisfying menu.
A little life hack: start preparing for the diet period in advance so that you refuse harmful or useless food one by one. If today you have breakfast with sausage and cheese, dinner with fried potatoes with wings, and tomorrow you start eating right, the body will experience stress. For several days, remove first sweet, then fatty, and so on. Do not immediately enter a bunch of prohibitions, and then losing weight by 5-15 kg in 2 months will be much easier for you!
Minus 7 kg on the royal diet
Nutritionist Gabriela Peacock helped Queen Elizabeth II’s granddaughter look stunning at her own wedding in 2018. Princess Eugenia, by her example, showed that in 2 months you can lose weight, and how many kg you can see from the photos before and after.
If you want to look just as great in the photo after losing weight in 2 months, try the royal diet.
What to do
Be sure to eat breakfast with the most calories consumed in a day. Moreover, Evgenia combined proteins and carbohydrates in order to get enough and keep her blood sugar levels normal. Her meal consisted of porridge with almond milk or yogurt, you can add berries.
Remove foods that cause flatulence from the diet. Under the ban are dairy products, cabbage, mushrooms, beans, onions, apples, pears, grapes. Preference for losing weight in 2 months is given to stewed vegetables or steamed.
Take protein as the basis for the menu (meat instead of bread), leaving little room for carbohydrates — subject to sports. By the way, the future bride happily visited the gym in the morning and ran.
Apply cheat meal during the diet for 2 months. Evgenia just loves pizza, so she allowed herself a slice. The nutritionist does not mind a couple of squares of chocolate, but before that, you can eat a piece of cheese or low-fat yogurt to avoid overeating.
Divide the daily diet into 5 meals with a fasting day once a week. Moreover, dinner should be with vegetables that need to be chewed for a long time, and no later than 21 hours (and not 18!). During the day, the princess did not forget to drink plenty of water.
Use vitamins and supplements prescribed by a nutritionist to speed up metabolism, normalize sugar levels and energize. And the girl tried to get enough sleep.
What does the 2 month diet promise?
Before the solemn event, the granddaughter of Elizabeth II managed to lose 7 kg!
Lose 10 kg on a low-carb diet
It is impossible to completely refuse carbohydrates, otherwise we would call the diet carbohydrate-free and deprive the cells of the necessary energy. It is necessary to reduce their intake to 40 g per day. The menu is suitable not only for weight loss, but also for the fight against diabetes. For 2 months, weight loss of 10 kg is possible.
What to do
Count calories using our simple cheat sheet and menu.
There are 4-5 times a day a little, slowly and watching the feeling of fullness.
Eat fruits, vegetables, fish, chicken, green tea, eggs, low-fat cottage cheese, nuts, beans, beef during a weight loss diet for 2 months.
Drink 2 liters of pure water for the proper functioning of the stomach and intestines.
Avoid saturated fats — fast food, fatty meats and other harmful things.
Finish the meal 3-4 hours before bedtime, and in the first meal, absorb complex carbohydrates (cereals and some vegetables). Just do not forget that this diet limits the amount of carbohydrates for 2 months to 40 grams!
What does the diet promise?
Training will help in a short time to get rid of excess with this style of eating. But not everyone has the desire and time to go to the gym, and some have contraindications to serious stress. If you are wondering how much you can lose weight in 2 months on proper nutrition without sports, the answer is 10 kg. As a rule, low-carbohydrate diets do not sit for a long time. But if you choose a sparing regimen and act under the supervision of a doctor, you can hold out for 8 weeks and make a partial rejection of carbohydrates a way of life.
After 2 months of losing weight, it is recommended to slightly increase the rate of carbohydrate foods at the expense of fats.
Minus 16 kg on a gluten-free diet
Initially, it is shown to people suffering from celiac disease. Their gastrointestinal tract is not adapted for the absorption of gluten (the same gluten). This type of protein is found in wheat, rye, barley and other grains. But many nutritionists have figured out the power of nutrition when it comes to cutting out fat-producing foods. The diet is suitable for losing weight by 15 — 16 kg in 2 months: the exact number of kilograms dropped depends on the initial body weight.
What to do
Remove bread, buns, semolina, cakes, sweets, pasta, oatmeal, sausage, chips, beer, mayonnaise. These products do not provide much benefit (and sometimes not at all), but they affect our volumes.
Choose a combination of proteins, fats and carbohydrates. For example, do not forget about buckwheat and boiled potatoes. On this 2 month weight loss diet, carbs are allowed, but choose only gluten-free foods.
Lean on vegetables — in fiber, there are solid advantages for cleansing the body.
Eat legumes no more than once a week due to their calorie content, as well as be on the lookout for allowed nuts.
What does the diet promise?
On a gluten-free diet, losing weight in 2 months by 15-16 kg is absolutely realistic. Gluten prevents the intestines from working flawlessly. Therefore, after 2-3 days of the diet, digestion will improve, and the weight will begin to go away.
German diet for weight loss in 2 months
This is a low calorie diet that is not recommended for more than 8 weeks. you should leave the diet smoothly, adding previously prohibited foods to the diet one at a time and keeping one unloading day a week: so after 2 months of losing weight you will not gain back the lost kilograms.
First week. On the first day, unload on the water: do not eat anything, just drink water. The remaining days, eat in moderation, giving up fatty, fried, muffin, sweets, fast food and alcohol.
Second week. On the first day, you drink only water again, on the second day you eat 1.5 — 2 kg of any citrus fruits, then you eat moderately.
Third week. For the first two days, eat as you did last week, and on the third day, limit your diet to 2 kg of apples, raw or baked.
Fourth week. A day on water, a day on citrus fruits, a day on apples, and then a day on fruit or vegetable juice without sugar.
Fifth week. For the first 4 days, eat as you did last week, and on the fifth day, drink kefir with a fat content of 1%. The remaining days of the weight loss diet for 2 months, eat moderately.
Sixth week. You already know the menu for 5 days, and on the sixth day you eat only zucchini without oil and salt. but in any amount. The seventh day is a moderate diet.
The seventh week is the hardest. For the first 6 days, eat as before, and on the seventh day, unload on the water.
Eighth week. Alternate proper nutrition and any unloading options that you met during the diet. And on the last day, limit your diet to protein foods — boiled chicken, lean beef, cottage cheese.
What promises a diet for weight loss in 2 months
Judging by the reviews, people with a large initial weight lose up to 25 kg on such a diet. This is a lot, so many doctors recommend that after the first month of the diet, go to the eighth week menu.
Weight loss in 2 months: diet by the hour
For 2 months, weight loss of 10 — 20 kg is possible! Certain foods can be eaten at certain times.
From 6 am to 12 noon, eat only low-fat dairy products — milk, cottage cheese, yogurt, cheese.
From 12 to 15 hours you can eat lean meat: chicken breast, turkey, rabbit. Meat can be boiled or baked. You can add a small amount of onions or carrots.
From 15:00 to 18:00 you can and should eat fish or seafood. 5 days a week choose low-fat varieties, on weekends you can treat yourself to salmon.
After 18 hours you can eat any raw vegetables, unsweetened fruits and berries, mostly raw. One serving of salad can be seasoned with olive oil.
Within 2 months of losing weight on this diet, sugar, alcohol, fast food and fried foods are prohibited.
What promises a diet for weight loss in 2 months
Portion size is not limited, but practice shows that you can’t eat a lot on such a diet, so the weight will go away due to the low calorie content of the menu. Judging by the reviews of those who have tried such weight loss for 2 months, on average it takes about 12 kilograms.
Contraindications for a diet for 2 months
If someone promises you minus 30 kg in two months, this is more of a fantasy. Well, or terrible consequences for the body. Be aware that the weight can stop. So, from 80 kg in 2 months you can lose weight, but not as much as from the initial 70 kg. After 2 months of losing weight, it is really possible to become 15 kg lighter. Moreover, they will actively melt in the first four weeks, then more slowly.
And if the initial weight is about 70, then there is less excess fluid in the body. Losses will not be so impressive — about 10 kg in eight weeks. In any case, even losing weight by 3-5 kg in 2 months affects the appearance and improves well-being.
When planning how to lose weight in 2 months, remember not only your figure, but also your well-being. Nutrition is our energy and the health of the body as a whole. It is advisable not to interfere in his work without consulting a specialist, so as not to make himself sore. Also, in the process, listen to your body, if it gives you the following signals:
Perhaps something did not go according to plan, you went too far with the restrictions while losing weight in 2 months, they do not suit you, or hidden health problems surfaced. Everyone has individual needs for food and calories — this is affected by activity, initial weight, age. Still, experts unambiguously advocate a balanced diet and against food waste.
If you have already tried these diet options for weight loss in 2 months, you may be interested in the Mediterranean diet, which is so popular with many stars and nutritionists.
Exercises for weight loss in 2 months
If you have a really big weight that prevents you from moving freely, then it is better to start losing weight with a diet and add physical activity only after the return of the joy of movement. If we are talking about a small weight loss in 2 months, for example, the need to lose 5-8 kg, then you can immediately go in for sports to speed up the process of getting rid of extra pounds.
Start with cardio — running or at least brisk walking. After a month, you can connect strength exercises. which will help not only to lose kilograms, but also to create a new beautiful figure. With this approach, after 2 months of losing weight, you will look much better than before the start of the program.
Sharing information about how much you can lose weight in 2 months on proper nutrition and sports, Jim White notes the following. The arrow on the scales is far from always an objective indicator, since with this approach (diet in tandem with sports), muscle mass is building up. Focus on volume!
Track your progress using other methods: measure your body parameters (muscles are denser than fat), be guided by the size of clothes and photos of weight loss results in 2 months.