How To Lose Weight In 2 Months – 10 Best Ways In 2024

mitchelle morgan
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Reviewed by Chelsea Rae Bourgeois, RDN
how to lose weight in 2 months
Learn how to lose weight in two months. Photo: Kmpzzz/Shutterstock

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If you’re wondering how to lose weight in two months, there are multiple methods to implement to help you reach your goals. The primary focus should be on eating better and getting active. However, losing weight isn’t easy and requires dedication to achieve sustainable results.

Thankfully, there are ways to lose weight in two months without taking drastic measures like implementing fad diets. Start by exercising to burn belly fat and eating a balanced diet.

Avoid eating refined carbs, and work with a low-carb diet. Drinking enough water, managing stress, and improving sleep quality also boost weight loss.

How To Lose Weight In 2 Months

  • Restrict calorie intake.
  • Engage in physical activity.
  • Create a healthy diet plan.
  • Drink water.
  • Limit refined carbs.
  • Eat a low-carb diet.
  • Incorporate strength training.
  • Manage stress.
  • Improve sleep quality.
  • Try intermittent fasting.

10 Best Ways To Lose Weight In 2 Months

how to lose weight in 2 months
Learn ways to lose weight in two months. Photo: Vitaliy Abbasov/Shutterstock

Losing weight and achieving set goals is a great way to challenge yourself in 2023 and the upcoming year. However, keep your mental and physical health in mind as you aim to lose weight in two months. Below are the ten best ways to lose weight in 2 months:

Restrict Calorie Intake

If you’re wondering how to lose weight in two months, limiting calorie intake[1] with a low-calorie diet is a good place to start. Excess calories are stored as body fat, leading to weight gain and changes in body composition.

Consuming fewer calories than you burn forces the body to burn fat for energy, resulting in overall weight loss. Remember that a very low-calorie diet isn’t ideal, as you should consume enough food daily to meet at least your basic needs.

Counting calories[2] can be a successful weight-loss strategy, but calorie restriction[3] should reduce energy intake without causing malnutrition. To safely restrict your calorie intake, you must know how many calories you need to consume each day to function optimally. Work with a registered dietitian to understand your unique needs, accounting for your age, height, weight, and activity level.

Engage In Physical Activity

Part of making healthier choices to lose weight is getting active. Physical activity[4] is integral to weight loss and living a healthy life. Plus, you can prevent further fat storage as you burn body fat.

A good place to start with physical activity is cardio exercises.[5] Current guidelines[6] recommend 150 minutes of moderate-intensity aerobic workouts each week.

Here’s where a certified personal trainer comes in handy. To lose weight, a trainer can create an ideal workout routine appropriate for your fitness level.  However, if you prefer to start at home, start with brisk walks to lose weight.

Create A Healthy Diet Plan

People wondering how to lose 40 pounds in 2 months must create a healthy diet plan.[7] Exercise is good to burn calories and improve your physical health. However, you won’t have a winning formula without changing your eating habits.

In addition to brisk walks and cardio exercises, consider what you eat to lose weight and detox your system. Nutritious food is instrumental in good physical and mental health. A healthy diet plan must be part of your weight loss strategy.[8]

Are you thinking about a low-carb diet or other fad diets? Always go with a working strategy and try to avoid fad diets that have no scientific backing.

Lastly, ensure your healthy eating plan is a balanced diet. Consume protein, complex carbs, vegetables, fruits,[9] and healthy fats for good health. According to Dietary Guidelines for Americans,[10] a balanced diet includes foods from each food group, focusing on portion sizes.

Drink Water

Hydration is crucial for your health and well-being. Research[11] shows that proper hydration aids weight loss by reducing calorie intake. So, ensure you drink enough water daily.

Water is a calorie-free liquid[12] that you can consume all day or add to a low-calorie diet to lose weight. It’s a good option that can replace high-calorie juices and soft drinks.

Additionally, drinking more water boosts weight loss by increasing the calories you burn at rest. Resting energy expenditure[13] reflects the energy you use while relaxing or sleeping. The body continues to burn calories for better weight loss results.

One study[14] featured 50 overweight women. They were instructed to drink 500 milliliters of water three times daily, 30 minutes before eating. The women followed the instructions for eight weeks and showed reduced body fat.

Limit Refined Carbs

As mentioned before, good eating habits can help you reach a healthy weight. For instance, consider cutting refined carbohydrates[15] from your diet if your goal is to lose weight fast.

Refined carbs are everywhere, in stores and restaurants. They may seem like a simple option for a quick meal, but refined carbs can lead to weight gain if not consumed mindfully. The production process[16] strips refined carbs of crucial nutrition like vitamins and minerals, so they add little value to your overall diet.

Refined carbs also have a higher glycemic index, meaning they have a more dramatic effect on blood glucose levels. As a result, you experience high blood sugar levels[16] and tend to eat more frequently. Examples of refined carbs to limit or avoid in your daily diet include:

If you want to know how to lose 20 pounds in 2 months, limiting refined carbs can help. Instead, stick to nutritious whole foods with a reputation for supporting weight loss.

Eat A Low-Carb Diet

A low-carb diet focuses on carbohydrates in moderation. Avoiding refined carbs and eating only a few complex carbs can help support weight loss efforts.

A low-carb diet[19] works well when you want to lose weight in two months, as the focus is on non-starchy vegetables, fruits, and protein. However, while a low-carb diet can support rapid weight loss and provide other nutritional benefits, it is not ideal in the long term and should be done under the guidance of your doctor.

Complex carbs are a good option since they digest slowly[20] and contain vitamins and minerals. Examples of complex carbs to add to a low-carb diet include:

Carbs are a good energy source, and it’s best not to eliminate them from your plate. Instead, stick to small portions while focusing on non-starchy vegetables and protein at meals. Plus, complex carbs help you feel fuller longer, and you can reduce calorie intake.

Incorporate Strength Training

Building lean muscle mass is a major factor in your efforts to lose weight in two months. Strength training[23] involves lifting weights to change body composition. The current Physical Activity Guidelines for Americans[24] recommend strength training twice weekly.

Lifting weights helps you gain muscle[25] and prevents the loss of lean muscle mass. In addition, you have a better-resting metabolism[26] that targets fat stores when resting. Essentially, you continue to burn fat long after you’ve completed a strength training session.

It’s good to consult with a physician when you start resistance training. In addition, work with a personal trainer who understands the best way to lose weight fast and can guide you when using machines and equipment.

Manage Stress

Stress can hamper your weight loss efforts, so it’s important to employ stress management strategies[27] to achieve your goals. Many people notice a direct relationship between stress and weight gain. Stress can affect your food choices, causing you to reach for comfort foods like refined carbs and sugary treats.

It’s good to manage stress[28] when you want to lose weight quickly. Stress can hinder sleep quality and trigger late-night eating, defeating your reduced calorie intake. Consider taking up a hobby, going to therapy, and exercising to help manage your stress and live a healthier life.

Improve Sleep Quality

Did you know that getting enough sleep comes in handy when trying to lose weight? Sleep quality matters in many aspects of your life, including your 2-month weight loss plan.

Start by taking stock of your sleeping patterns.[29] Write down when you go to sleep and how long you stay asleep. After that, assess your sleep quality based on how you feel when you wake up.

Make it a goal to improve sleep hygiene as you work towards a healthy weight. Get enough sleep[30] to avoid sleep deprivation, which can harm your health. Perhaps limit excitement levels before bed, making it easier to fall asleep.

Sleep deprivation[31] affects productivity and can sabotage efforts to eat less. If you’re on a low-calorie diet, get ample sleep to avoid midnight snacking. Staying up late or waking up often can lead to consuming more calories.

Try Intermittent Fasting

Intermittent fasting[32] is not appropriate for everyone, but it can help achieve weight loss. It requires consuming food during the eating period and fasting for the remaining time. There are different intermittent fasting methods available, including:

  • 16:8 method.[33]
  • Alternate-day fasting.
  • 5:2 diet.
  • Eat, stop, eat.

Pick the fasting method to lose fat and water weight that suits your lifestyle. Remember to focus on healthy meals during the eating window.

How Much Weight Can You Lose In 2 Months?

It’s good to pace weight loss and avoid fad diets that are too restrictive. If you want to learn how to lose weight in 2 months, it’s important to be realistic about how much weight you can lose.

You can lose one to two pounds[8] weekly on a healthy weight-loss journey. That means you can expect to lose eight to 16 pounds in two months when following a workout routine and eating healthy meals. Still, weight loss is very personal and will vary between individuals.

Fad diets can bring significant weight loss, but they often require severe food restriction that is not sustainable long-term. Many risks come with such diet plans. For instance, you can experience constipation,[34] dehydration, weakness, and fatigue.

Factors That Can Affect Your Weight Loss

how to lose weight in 2 months
Certain factors may affect your weight loss goal. Photo: Andrey_Popov/Shutterstock

A two-month weight loss journey can be challenging. However, you’ll start to notice changes in body weight as time progresses. If the numbers on the scale don’t shift or decrease, here’s what might be affecting your weight loss:

Stress

It’s crucial to have strategies to manage daily stressors while losing weight. Stress[35] can lead to habits such as late-night snacking that hampers your efforts to shed extra pounds.

Age

Age[36] matters when it comes to losing weight at a rapid pace. Past 30, it becomes harder to shed the extra pounds, and you may even gain more weight. Remember your age as you work on a strategy to lose weight in 2023 and beyond.

Gender

Apart from age, gender can also affect your plan to lose weight in two months. Men typically have an easier time losing weight than women.[37] However, with proper habits, everyone can master how to lose weight fast. 

How To Maintain The Weight You Lose

After you get to your ideal weight, it’s time to maintain it. The good news is you can embrace beneficial good habits. Start by sticking to a healthy diet plan.

Avoid fad diets that are restrictive and not ideal for long-term use. Instead, focus on a balanced diet and consuming fewer calories.

In addition, stick to an active lifestyle. Continue brisk walking, doing cardio, and implementing resistance training for ultimate health and wellness. 

Conclusion

People who want to learn how to lose weight in 2 months can employ different strategies. Weight loss happens when you change your eating habits and get active. Start restricting calorie intake and get active to burn more fat.

Create a healthy diet plan, drink enough water, and limit refined carbs from your diet. Also, manage stress, eat a low-carb diet, and get ample sleep to improve mental and physical health. A 2-month weight loss journey is possible but requires dedication and lifestyle change.

Frequently Asked Questions

Can I lose 20 pounds in 2 months?

It’s possible to lose 20 pounds in 2 months if you lose at least 3 pounds weekly. However, it’s not recommended to lose more than 2 pounds weekly. Stick to a healthy diet plan, and get active to shed pounds.

How do I lose 20 pounds in 2 months?

Get active by incorporating strength training and cardio exercises to lose 20 pounds in 2 months. In addition, concentrate on a low-carb diet and avoid eating refined carbs.

Is it possible to lose 30 pounds in 2 months?

Yes, losing 30 pounds in two months is possible if you lose at least 4 pounds each week. However, rapid weight loss is not recommended, as this can affect your health and well-being.

What should I eat to lose 15 pounds?

The goal to lose 15 pounds is achievable when you eat the right food. Focus on a balanced diet that consists of a few complex carbs, lean proteins, and healthy fats.

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ABOUT THE AUTHOR

Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All… See More