How To Lose 38lbs In Two Months

Weight loss can seem like a lofty goal, but you can realistically learn how to lose thirty pounds in two months by eating smart and adding exercise to your daily routine. To lose that kind of weight in the nine-week in time period will require having a plan and dedication, but you can meet that goal if you put your mind to it. Know what you have in store. Starting off an article about weight-loss this way is hardly motivating, but it helps to cut to the chase: It's extremely difficult to lose 30 pounds in two months. Expert doctors and dietitians agree that losing 1 to 2 pounds per week is healthy.[1][2] Even if you lose 3 pounds per week for 9 weeks, you're still short of hitting your weight-loss goal. While it's certainly possible to lose 30 pounds in two months, whether or not it's healthy is another question.

Healthy weight loss comes from trimming pounds off of fat reserves without triggering the starvation response. When you cut down your caloric intake so low that your body thinks you're starving, it actually begins shedding muscle instead of fat. This is not a healthy trend. It's hard to drop pounds simply by eating less, too which is unhealthy depending on what kind of food it is. Fat is needed, but it isn't healthy to overdose the amount. Protein is needed significantly for your health. They are used to make muscles,tendons, skin, and organ. When you cut your calories significantly, your body actually has a harder time shedding pounds. This phenomenon is called diet induced adaptive thermogenesis.[3] Perhaps it's a mechanism for survival, or perhaps it's a way for our bodies to maintain a comfortable body weight. Whatever it is — and as crazy as it sounds — you need to take in calories in order to lose weight.






Know how many burned calories it takes to lose weight. There are 3,500 calories in a pound. This means that you need to burn 3,500 more calories than you take in during the day in order to lose a pound of weight.[4] That's a lot of calories to burn. For reference, you can expect to burn between 100 and 125 calories running a mile at a semi-comfortable speed.[5] At that pace, it would take about 28 miles (45 km), or more than a marathon, in order to shed a single pound of weight.
People who run marathons routinely lose 7 pounds during a typical race, but much of that loss (~6 lbs.) is water weight.

Learn about other factors involved in losing weight. Luckily, humans can shed weight several different ways. There's muscle loss, fat loss, and water loss. Much of the weight you can expect to lose during your two months will come from water loss, and that's fine. If you combine a healthy lifestyle with regular exercise and a Spartan workout routine, you'll be able to achieve your goal.

Set weekly or monthly targets for yourself to keep you motivated. Many people start exercising and fail to see immediate results. When they're planning on shedding 15+ pounds, that sort of stalemate is incredibly discouraging: They soon give up because their goals are too lofty and their results are too few. Instead of falling victim to this dieter's dilemma, break down your goals into more manageable chunks so that if you fail to see immediate results, you don't get discouraged and quit.

You want to lose 30 pounds in two months, so your mini goals are losing 15 pounds per month or 3.3 pounds per week. Losing 30 pounds can seem daunting. Losing 15 sounds more manageable. Losing 3.3 sounds downright doable. Find out your basal metabolic rate, and take in fewer calories than you're expending. Your basal metabolic rate is a calculation of how many calories you typically burn during the day. In fact, it's part of how the 2,000 calorie per day diet was devised.[8] As we learned earlier, the key to weight loss is taking in fewer calories than you burn during the day, so knowing how many calories you burn in a day is an essential part in tailoring your diet in order to lose weight.



Calculating your BMR is very simple. Type in "basal metabolic rate calculator" into a search engine and enter in information relating to your gender, age, height, weight, and pregnancy status. Don't skip meals. Even if the key to successful dieting is taking in less than you burn, the way to do it doesn't involve skipping meals. Skipping meals is likely to trigger the starvation response (see above), as well as making binge eating more tempting.

Choose healthy fats over unhealthy fats. Not all fats should be shunned. Broadly speaking, there are two "healthy" fats and two "unhealthy" fats. Getting some healthy fats into your diet can help you stay healthy while you lose weight. Mono- and polyunsaturated fats are considered healthier for humans and can be safely incorporated into diets.[11] Examples of monounsaturated fats include avocados, nuts, olives, and pumpkin seeds. Examples of polyunsaturated fats include Omega-3 fatty acids such as salmon and flax seeds.
Avoid saturated and trans fats. These fats are not only bad for cholesterol levels, thereby increasing your risk of cardiovascular disease, but also have no real nutritional benefit. They should generally be avoided, but especially when you are dieting.