Thinking about how to lose 30 pounds in two months? You’re not alone. Many people struggle with their weight, especially as the colder weather begins and comfort food becomes more tempting. If you’re one of these people, take heart: Losing 30 pounds in two months is entirely possible, as long as you have a solid plan in place. It won’t be easy, but by following the right diet and exercise routines, you can see results in no time. Just keep in mind that losing this much weight in such a short amount of time will require quite a bit of sacrifice on your part. This is why it’s important to follow this plan strategically and not give up until you hit your target weight at the end of those two months.
Can You Lose 30 Pounds In 2 Months
Yes, it is possible to lose 30 pounds in 2 months. However, it can be dangerous and can cause health complications if not done properly. The key to losing weight quickly is to eat a healthy diet and exercise often. You should aim to eat 1500 calories or fewer per day while you’re losing weight. It’s also important to stay hydrated by drinking lots of water. You should also aim to exercise at least 30 minutes a day 5 days a week. If you follow these tips, you can lose 30 pounds in 2 months without sacrificing your health.
Grab your scale and a pen!
1. Figure Out Your Daily Caloric Intake.
This is the most important part of doing 30 pounds in two months. You need to be able to eat and exercise within your calorie needs in order to achieve the quickest results possible. This can be tricky when you’re trying to lose a lot of weight in a short amount of time, especially if you’re used to eating junk food! Ultimately, knowing what kind of effect a certain food has on your body will help you reach your goals faster. For example, if you figure out that one serving of chocolate ice cream equals 2,000 calories and 150 grams of fat, then it’s easy enough to see that eating that gigantic serving will really slow down your weight loss efforts! When looking at this information, I recommend keeping track of the number.
2. Estimate How Many Calories You Need Each Day.
Try finding out what 1 pound of muscle weighs (your muscles should weigh between 1-2% body fat) while standing up using a bathroom scale or measuring tape around mid-thigh level (remember not too high or low). Your ideal size will depend on where you are coming from now; I suggest consulting with a nutritionist for advice on what number is best for your current physique and current goals. If possible, consult with him/her regularly throughout those first 30 days so that you can make adjustments as you go along.
3. Calculate How Many Calories Your Body Needs Each Day From Each Macronutrient (Protein, Carbs, And Fats).
Determine the number of grams that you need on a daily basis from those three macro nuts to reach your goals. Protein and fats are found in abundance in most natural foods, so take advantage of these sources whenever possible! However, for this first period of weight loss, I’m recommending a very balanced approach to meal planning (as opposed to what I usually recommend). I want to avoid fluctuations from day to day in your calorie intake and keep fat intake relatively low while hitting energy needs effectively. For this reason, combining all three macronutrients into one meal plan is a very effective way of eating 30 pounds in 2 months!
4. Divide Those Numbers By Five.
This is going to be the key number for this program: 30 x 5 = 150 calories per meal per day divided among five meals per day. This is not an exact science; however, it will provide a solid foundation on which you can build your diet plan through the rest of time (for example: If you have 10 pounds left at the end of two months then your next few days should look something like 10 x 150 = 2,500 + 150 = 2,650). The biggest piece of advice I would offer here is that we’re talking about losing weight here; therefore think of your body as a bank account and save most of your calories. This becomes especially important once you hit 10-15 pounds of lean muscle to start bulking.
5. Choose One Of The Following Five Plans For Your First Week Of Dieting:
This is another area where I feel that the answers are quite subjective, so I’ll leave you with my interpretation on what is most effective for me personally in providing that “boost” in energy and getting rid of cravings. In general, I find that staying away from refined carbs (sugar, white flour) and simple carbohydrates (such as fruits) are very useful while avoiding fatty foods such as protein bars or nuts and seeds until you reach those last few pounds.
What you should eat
1. Protein
Non-fat plain Greek yogurt or cottage cheese
Soy has always been one of my personal favorites for protein since it is a plant-based protein with anti-cancer properties (source). I’ve found that using soy in your diet is extremely useful for staying full and not feeling hungry between meals. Even better, soy contains compounds called isoflavones which have been shown to help the body metabolize fat and regulate blood sugar levels.
2. Fat
Flaxseed oil, olive oil, avocado, coconut oil, almonds, and peanut butter (depending on the brand). These foods are super versatile and can be used in any number of ways in making different dishes in your daily diet. The best part is they’re high in healthy fats which are essential for satiety and overall health as well as some evidence that they may help with weight loss(source).
3. Low Gi Carbohydrates
Whole wheat bread, brown rice, bagels, noodles or vegetables
Not only does the large proportion of fiber in these foods make us feel full longer, but it also breaks down into simple sugars that our body metabolizes better and burns more efficiently (source). Importantly, whole grain foods like brown rice and wheat bran have been shown to reduce levels of bad LDL cholesterol and to increase the good HDL cholesterol in your body.
4. Healthy Fats
Olive oil, avocados, or olives (depending on the type of olive). These foods are a key part of being healthy so it’s best to include them regularly in rotation many times throughout the day. Olive oil is a great source of healthy fats that help with satiety and are good for brain function as well as helping lower cholesterol levels (source). Some studies have even claimed that people who eat more olive oil tend to weigh less when compared to those who don’t consume any at all! (source) This one is especially useful for those trying this diet for weight loss reasons because olive oil can help boost metabolism by keeping muscles strong which helps with your caloric intake.
6. Healthy Fats/Low Gi Carbohydrates
Olive oil mixed with avocado or olive/avocado plantain butter – Omit avocado butter if you’re trying this diet as one full meal plan; they’re great together! Omit avocado oil if you’re trying this diet as one full meal plan; they’re great together! These foods are a key part of being healthy so it’s best to include them regularly in rotation many times throughout the day.
7. Low Gi Carbohydrates
Oatmeal, brown rice (gluten-free or regular for those who may be sensitive or allergic)
While oatmeal does have some carbs, the ones it contains are slowly released and its low glycemic index makes it perfect for helping control appetite and weight gain (source). The carbohydrates in oatmeal don’t spike your blood sugar either because they’re made up of complex carbohydrates that can’t be digested until the body has enough energy to break them down itself. In addition, they help bring down the levels of bad LDL cholesterol while boosting up the good HDL cholesterol – which is great news if you have high cholesterol (source).
What you shouldn’t eat
1. Sugar
Sugar is the number one enemy of the Paleo diet. It’s a simple, but serious issue that can cause so much damage to your body over time. While we should be able to get away with eating a little bit of sugar in moderation, the problem is that it’s so hard to tell when our body is actually using it and when it’s not. One study done on women in particularly revealed that those who reported being on a low-carbohydrate diet and included any amount of sugar in their diet experienced increased blood glucose, insulin resistance, and weight gain (source).
2. Refined Carbohydrates
They’re fast-acting and have a higher glycemic index than most other foods. They spike your blood glucose rapidly and put your body into an insulin-resistant state which can be bad news for your health long term. Also, they often contain trans-fats or chemicals which are potentially harmful to you no matter how much you eat (source)
3. Healthy Fats/Low Gi Carbohydrates Pre-Workout Shake
Nothing replaces having healthy fats from whole food sources like eggs or grass-fed butter with this diet if you’re trying to lose weight quickly as part of a serious weight loss plan! There are many instant powders available like “iSatori” from Optimum Nutrition; however, you’ll want to read reviews if you decide to buy something like this as some people have reported issues with them (source). The best option to use is raw organic butter; it’s not as convenient, but it has the best results if you want a quick fat burner without spending an hour in the kitchen making something.
4. Low Gi Snacks
The best thing to do on this diet would have to be to make your own low-GI snacks for yourself by using ingredients you probably have in your kitchen right now! If you don’t, you can buy pre-made ingredients from health food stores like Amazon (source). Healthy Fats/Low GI Carbohydrates Dessert – Keep it simple and make sure this part of your Paleo diet is as healthy and low carbohydrate as possible! Get some grass-fed butter, coconut oil, or Erythritol for a delicious dessert that won’t spike your blood sugar level at all.
Final Words
Losing 30 pounds in two months is a big goal, but it’s also a very attainable one. As long as you follow a healthy diet plan and incorporate HIIT into your exercise routine, you can see results in no time.
