Diet Plan To Lose Weight In 2 Months is a healthy, delicious and proven diet plan that will not only help you lose weight, but also reduce your cholesterol and improve your overall health. This diet plan will help you lose weight in only two months. By following this plan, you’ll eat more and lose weight faster than on other diets.
A Good Diet Plan to Lose 20 Lbs. in Two Months
If you have a more aggressive goal to lose 20 pounds in two months, it will require a combination of a strict diet and exercise regimen.
Weight loss goals vary by individual, but often people want to lose a certain amount of weight within a specific amount of time. If you have a more aggressive goal to lose 20 pounds in two months, it will require a combination of a strict diet and exercise regimen.
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How Weight Loss Works
Weight loss is essentially a math equation: You lose weight when your total energy intake (calories consumed) is less than your total energy expenditure (calories burned).
Total energy expenditure (TEE) is made up of resting energy expenditure (REE, what’s needed for basic body functions), the energy used during physical activity, and the energy used during digestion. By adjusting your diet and exercise routine, you can affect the number of calories consumed and/or expended to create a calorie deficit result in weight loss.
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Although calorie restriction can result in short-term weight loss, it is not a long-term body weight management plan. A study published in April 2015 in the International Journal of Obesity showed that after weight loss, body functions such as appetite regulation and metabolism adjust to accomodate for a smaller body size. Thus, you cannot keep cutting calories and expect to see the same weight loss results over time. Genetics also play a factor in an individual’s weight.
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Lose 20 Pounds
To lose 20 pounds in two months, you have you lose about 2.5 pounds per week. According to the Centers for Disease Control and Prevention (CDC), healthy weight loss is in the range of 1-2 pounds per week, as people who lose weight gradually are more likely to keep it off.
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However, it may be possible to achieve a 2.5 pound per week weight loss by eating smart and increasing physical activity. Consult a doctor if you have questions about what a healthy amount of weight loss is for you.
It has been widely believed that 3,500 calories are equal to 1 pound of weight. But an article in the December 2014 issue of the International Journal of Obesity found that the 3,500 calorie rule overestimates weight loss. Due to variations in factors including body composition, gender, age, height and amount of calorie restriction, weight loss is not linear like the 3,500 rule would predict.
Instead, researchers recommend a weight loss calculator that takes into consideration various factors to predict an individual’s weight loss each week. If you are doing a two-month weight loss challenge, dynamic weight loss calculators can help you estimate how many calories are needed to achieve that goal, for example:
- Pennington Medical Research Center Weight Loss Predictor
- Pennington Medical Research Center Single Subject Weight Change Predictor
- National Institute of Diabetes and Digestive and Kidney Diseases Body Weight Planner
Diet for Weight Loss
Not all calories are equal, so changing the composition of your caloric intake is important to losing weight.
In a review published in April 2015 in the American Journal of Clinical Nutrition, researchers concluded a higher-protein diet was linked to multiple benefits in weight loss. Increased protein is linked to increased energy expenditure, which can help you burn more calories. Protein is also more filling and effective in creating the feeling of satiety (or fullness) compared to carbohydrates or dietary fat, so incorporating more protein into your diet may help you eat fewer calories.
Another study in the American Journal of Clinical Nutrition published in May 2013 found that a normal protein intake of 0.8 grams per kilogram of body weight (as recommended by the Institute of Medicine) is important for initial weight loss and body weight management, however an increased level of 1.2 grams per kilogram of body weight can help maintain REE and fat free mass.
Good sources of protein include lean meats, seafood, poultry, yogurt and eggs, which are all considered “complete” proteins. Complete proteins contain all the essential amino acids your body needs. Incomplete protein sources, which are missing at least one essential amino acid, include plant-based foods such as vegetables, grains, legumes, nuts and seeds. However, you can eat various incomplete proteins to get the benefits of a complete protein source.
Eat Fewer Carbs
In an article in the November 2018 issue of the British Medical Journal, researchers found that participants on a low-carbohydrate diet (defined as 20 percent of total calories) had significant higher TEE than those on a high-carbohydrate diet (60 percent of total calories).
Carbohydrates are an important source of energy for your body, especially if you are physically active. To help lose 20 pounds in two months, you should try to limit refined carbohydrates such as white rice and pasta and focus on fiber-rich, complex carbohydrates such as beans and whole grains.
Dietary fiber can also reduce hunger, decrease caloric intake and help prevent weight gain. For a two-month weight loss challenge, include good food sources of fiber in your diet, such as high-fiber cereals, beans, avocados and apples with skin.
Consume Less Sugar
In a review and meta-analysis published in the British Medical Journal in January 2013, individuals who decreased their consumption of free sugars (sugars added to food as well as the natural sugars in honey, syrups and fruit juices) and sugar-sweetened beverages lost body weight. This was due to reductions in overall caloric intake; when subjects replaced high-sugar foods with low-sugar alternatives, the same body weight changes were not found.
In addition to being linked to obesity, eating too much sugar can also increase the risk of type 2 diabetes and heart disease. The CDC recommends adults limit their intake of added sugars to 10 percent of total calories.
As part of a two-month weight loss challenge, an easy way to cut down on your sugar and calories is to eliminate soda and fruit juices from your diet and replace them with water. This can help you consumer fewer calories in general, which is helpful with weight loss.
Increase Water Intake
Proper hydration is important for overall health and body function, but there is also some evidence that water can help you lose weight. In a study that appeared in the July 2016 issue of the Annals of Family Medicine, researchers found that increased inadequate hydration was linked to elevated BMI and obesity.
The daily recommended water intake (water from both food and beverages) is 91 ounces and 125 ounces for adult women and men, respectively. Individual needs vary by climate, age, gender and activity level.
Exercise for Weight Loss
The CDC recommends that adults who want to maintain their weight engage in 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. This can be spread over the week and you can mix both moderate- and vigorous-intensity activities. To lose weight, you should increase this amount to help create a calorie deficit.
A moderate-intense activity is defined as an activity where breathing and heart rate are accelerated but you can still have a conversation. These could include a brisk walk or casual bike ride. A vigorous-intense activity is one where your heart rate is up and your breathing is hard. These include running, swimming laps, hiking uphill or high-intensity interval training (HIIT). The CDC has estimates of calories used in a variety of moderate and vigorous activities.
The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans also recommends adults do muscle-strengthening activities at least two days per week. In addition to burning calories, regular exercise can help reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancer.
In an review published in October 2013 in Progress in Cardiovascular Diseases, researchers found that calorie restriction is more effective than physical activity for weight loss. However, physical activity has other health benefits and can help increase TEE and prevent future weight gain.
Sleep for Weight Loss
A lack of sleep has also been linked to obesity. An article in the May 2013 issue of the American Journal of Human Biology showed that sleep deprivation can lead to increased caloric intake and weight gain. A lack of sleep (generally, fewer than six hours of sleep) can lead to decreased physical activity and lower energy expenditure, which can also lead to weight gain. Thus, an important component of a two-month weight loss challenge should include a good night’s sleep.
10 Foods You Should Eat Every Week On Your 2 Months Plan To Lose Weight
Including these tasty, satisfying staples throughout the week can help supercharge your weight-loss efforts.
No single food has the power to melt the pounds, but there are plenty of healthy options that can help support your weight-loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all 10 of these foods contain fiber or protein (or both!)—nutrients that deliver when it comes to keeping us fuller longer. Including them regularly during the week is a simple way to make the most of your meals.
1. Chia Seeds
When it comes to weight loss, fiber is king. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds, roughly 2 tablespoons, satisfies a whopping 40% of daily fiber needs. And they’re easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls. Bonus—chia seeds are one of the best foods to help you go No. 2!
2. Fatty Fish
The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours. Fresh fish is great, but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive, and don’t overlook canned seafood to whip up easy salmon patties, quick sardine toast or a classic niçoise salad.
3. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation. They’re also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies.
4. Whole Grains
Many people may think they need to give up starches like pasta, bread and rice when they’re trying to shed pounds. Thankfully this isn’t the case, especially if we’re choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.
5. Apples
CREDIT: FRED HARDY
Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples are especially good to have on hand throughout the week because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Because of their high water content and fiber (be sure to eat the skin), apples are low in calories and filling. Research suggests these factors play a role in helping people lose weight.
Related: 12 Ways to Dress Up an Apple (That’s Not Just a Spoonful of Peanut Butter)
6. Fermented Foods
Gut health is a trending topic these days, and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics (like bananas, asparagus, legumes and onions) which provide fuel for our healthy gut “bugs.” Good sources of probiotics include kefir and yogurt, sauerkraut, kombucha and tempeh.
7. Pistachios
All nuts can be included in a healthy weight-loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber and protein content. The key is portion control, as a serving of nuts (about ¼ cup) ranges between 160 and 200 calories. Pistachios are one of the lowest-calorie nuts, coming in at 160 calories per serving. In addition to being delicious, pistachios come with a slew of health perks. Studies suggest these pretty green nuts can be protective against type 2 diabetes, promote a healthy gut and improve cholesterol levels. And eating them two or more times per week may reduce the risk for future weight gain. We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating!
8. Eggs
The egg really is the perfect protein, especially when it comes to weight loss. Eaten at breakfast, eggs have been shown to enhance weight loss as part of a reduced-calorie diet. Plus, incorporating enough protein-rich foods like eggs at breakfast may keep evening snack cravings at bay. They’re also economical and versatile enough to meal-prep ahead for grab-and-go snacks and lunches for the week, or to top a power bowl at dinner.
9. Avocados
Avocados seem to make the cut when it comes to pretty much any diet plan. The reason? They deliver a one-two punch of healthy fats and fiber, plus a buttery texture that adds richness to meals and snacks. While they’re higher in calories than other fruits and vegetables, research suggests avocado eaters—those who consume about half an avocado a day along with a healthy diet—have lower body weights and waist measurements. While you can never go wrong with avocado toast, there are plenty of other ways to enjoy them throughout the day.
10. Dark Chocolate
Yep, chocolate can help you lose weight, and here’s why: A healthy weight-loss diet is more likely to be effective if it’s sustainable for the long term. Research shows that deprivation of certain foods or food groups can lead to intense cravings and may cause bingeing after avoiding the foods for a period of time. Including foods you enjoy but initially perceive to be off-limits, like chocolate, may help you stick with a weight-loss plan. Including an ounce of dark chocolate (aim for 70% cacao content or higher for the greatest antioxidant boost) might be just the indulgence you need to stay on track. You’ll also benefit from its heart-healthy and mood-boosting perks.