A question that is frequently asked is how do I lose 15 pounds in 2 months in 2018? Well, it is possible and it is quite simple with the right plans.
Losing weight is very simple. You first need to have a caloric deficit. This means that you need to lessen the intake of calories per day. This can be done by eating fewer calories or by exercising. It is recommended that you do both so that you receive the amount of nutrition you need and you are exercising to burn calories.
To lose 15 pounds in 2 months you are going to need to have to eliminate 937 calories per day. If you were to do this just by eliminating food you would be below the 1,200-calorie minimum. If you were to cut that many calories for food with the number of calories you burn doing daily activities you would lose a lot of muscle mass. This is why you should eat a smaller amount of meals and exercise as much as possible.
Weight loss is due to eating less calories than you are burning. A pound of fat equals 3,500 calories. This would be exercising 150 minutes a week with moderate cardio. The calories also differ however depending on a few aspects including:
- Intensity of workout
- Duration of workout
You may want to start strength training during your weight loss goal. This will help prevent muscle loss and it also improves your ability to lose weight. Weight training offsets muscle loss and is highly recommended during any type of weight loss.
If you are a busy person you can boost your calorie burn with household chores or even yard work. Simply doing these things can help you boost the caloric deficit making it easier to lose weight. There are a few more odds and ends things you can do without going to the gym to help you lose weight.
- Park farther away from buildings
- Eliminate Tv/Computer and take a hobby that gets you active (Sports)
- Stand more than sitting
By doing these few things you can increase your daily burned calories by 350.
Even with exercise and extra chores that are burning calories you are still going to have to cut calories out of your meals. For most people with exercising you will need to cut 500 calories out of your daily meals.
First, eliminate foods that are high in sugar or fat. This is refined grains and sweets. These foods have little to no nutrients are actually the leading source of calories that are consumed in America. Food to avoid include:
- Baked Treats
- White Bread
- Sugary Breakfast Cereals
- Lunch Meats/ Sausage
You are going to want to eat many leafy green veggies. Along with vegetables you are going to want a decent serving of lean protein. Lean protein includes:
- Flank Steak
Along with lean proteins you are going to want a serving of whole grains:
- Brown Rice
Inbetween meals you can snack on one of these:
- Low-Fat Yogurt
- Fresh Fruit