This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here. Always consult a medical professional before commencing any diet.
How to lose 15 pounds in 2 months… It sounds like a daunting task, doesn’t it?
Well, what if you were told that by following a few simple guidelines and tapping into buckets of willpower, it is doable?
It’s simple, actually, and the only two things it comes down to are calories and exercise.
You might be thinking to yourself: “If it was that easy, why am I still fat?”
Okay, it’s easy and challenging at the same time. What makes it hard is more a matter of mind than the body.
Here you will get all the tips and tricks to lose 15 pounds in 2 months – if you can coax your brain to stick to it.
So, get ready to – in only two months – reshape your body.
The Best Way to Lose 15 Pounds in 2 Months
If you have been dieting throughout your life, you know it basically comes down to calorie deficit.
For the newbie dieters, that means you have to take in less fuel than your body requires to function.
When you eat less than your body needs, it will use your fat reserves, and you will lose weight!
It’s basic math, really. Let’s see: to lose one pound of fat a week, you have to cut 3500 calories.
So, 3500 divided by seven gives you 500 calories a day.
All you now have to do is subtract the 500 calories from the total amount you consume per day or, alternatively, eat 250 fewer calories and be sure to burn 250 with exercise (we’ll get to that a little later).
Doing this, you will lose…eight pounds in two months. There’s clearly still more to be done before we can reach 15 pounds.
1. Proceed with Caution
Now, before continuing, it is crucial to understand that rapid weight loss is not healthy and can lead to a few nasty side-effects.
This can include a drop in blood pressure, leading to dizzy spells; losing muscle; hair loss, etc.
And of course, losing weight fast usually leads to gaining it all back, and sometimes even gaining more than what you lost.
Suffering to lose 15 pounds in two months and then gaining back even more weight is enough to demotivate even the best weight loss gurus out there.
Essentially, proceed with caution and under the guidance of your health practitioner if possible.
Okay, so 15 minus 8 gives us 7 pounds to go.
2. Back to Cutting Calories
If you are unsure about how many calories you have been consuming, the first step is to find out, as this will play a significant role in where you go from here.
You can start by tracking the food you eat a day with a tool like MyFitnessPal.
To see if you have unknowingly been maintaining, gaining or losing weight, compare your daily intake with your required daily calories by using an online calculator. But, if you are not the DIY type, visit a dietician or nutritionist to help you calculate your required daily calories.
3. How to Lose 15 Pounds in 2 Months Without Exercise?
Yes, it is possible but much harder because you will need to eat less.
The calories your body needs, depend on various factors; if you are highly active, you will need more calories; if you are inactive, your body will use less.
Over the years, the recommended calorie intake for a sedentary adult male has been 2000, and for a sedentary female, you’re looking at 1600.
On the flip side, if you are active, men can eat as much as 3000 calories a day and females 2400 according to the USDA.
But, since you are trying to lose 15 pounds in two months, medical experts say you should aim to restrict your calories to 1200 a day.
That means if you are part of the American couch potato club eating 3600 calories a day, it is highly possible to lose 2 – 4 pounds a week by restricting your calories to 1200 without exercising.
That gives us more than 15 pounds in two months!
It is definitely possible to lose 15 pounds in 2 months by walking as long as you have a weekly plan and walk regularly.
To work out how much you need to walk every day to achieve your daily calorie goal check out this table that shows walking calories burned by mile and weight.
If you have not injuries then get ready to sweat!
To achieve your goal faster and feel awesome aim to exercise four to five times a week.
Exercises that get your blood pumping will help burn calories and speed up your metabolism – helping you to lose weight rapidly.
Jogging, biking, speed-walking, dancing, and kickboxing are great for fat burning and improving your overall health.
Resistance training will boost your metabolism and build muscle, and this will lead to burning more calories even while you’re not exercising.
A person’s resting metabolic rate is higher if they have more muscle; one pound of muscle burns six calories a day, where one pound of fat only uses two calories to sustain itself. It might not sound like much, but it will add up over time.
However, if you haven’t been leading a very active lifestyle, it is best to start slow and ease yourself into working out.
5. Know Your Limits
Many people overdo it when they first start to work out. This can lead to weight-related joint pain and as a result, loss of motivation because of the injury and lack of exercise.
If you have got an injury or have any physical restrictions, try sticking to water-based activities such as swimming or water aerobics which have a lower impact on joints.
You can also talk to a physical trainer or your doctor to guide you in the right direction.
There is no doubt that getting into the habit of regular exercise will take time and effort. It requires discipline and it pays off!
Combining activity with a weight loss eating plan is what you need to achieve your goals and be successful.
Remember, you can’t outrun a bad diet, so all exercise must be done in conjunction with a low-calorie diet.
You just have to make a commitment and success will follow.
Meal Plan to Lose 15 Pounds in 2 Months
Eating whole foods will make you feel full. You might think that eating only 1200 calories a day will leave you hungry. But you can be assured that this is not the case when you eat whole foods that provide you with all the necessary nutrients and energy.
Actually, you will be surprised how full you’ll feel – and how good it tastes.
Here is an example of an 1200 calories diet plan day:
Breakfast: Small whole-grain toast topped with half an avocado and one small egg.
Snack: Raspberries (3/4 cup)
Lunch: Lettuce wrap vegetarian burger with tomato, mushrooms, onion and a sauce of your choice.
Snack: Half a medium bell pepper with three tablespoons hummus.
Dinner: Creamy chicken and mushrooms with a side of roasted cauliflower topped with Parmesan
Sounds delicious, doesn’t it?
List of Foods to Avoid
Avoid processed junk foods that are most certainly loaded with added sugar, refined wheat, and unhealthy fats.
Processed foods are not only bad for your health but they also make you hungrier sooner because it takes less time for your body to process them.
Sugar is in pretty much all processed foods and canned food – even in canned vegetables like corn and peas.
It’s highly recommended to always read the product label before buying, and be aware of all the different names for sugar. Try always to stick to the products with no labels as they are more healthy packed with vitamins and antioxidants such as fruits and vegetables.
- French fries, all deep-fried foods and oily foods in general. Aim for max 1 tbsp of olive oil a day
- Sugary drinks (including carbonated drinks, high-calorie coffee/energy drinks)
- Fruit juice (including Natural)
- White Bread
- White Pasta
- Sweets, pastries, cakes and any kind of desserts
- Restaurant Food/Take out
- Yellow Cheese
In general, all fruits, vegetables and legumes are good for you and low in calories.
However, just because these foods are healthy, does not mean you can gorge yourself on it.
You should always be aware of the calories contained in everything you eat so that you don’t go over your daily limit.
- Brussel Sprouts
- Cottage cheese
- White mushrooms
And the list goes on…
Tips and Tricks to Lose 15 Pounds in 2 Months
It is possible to get your calories from the wrong types of food.
Basing your diet on fatty convenience foods and sweets will leave you without the necessary nutrients – and will leave you feeling hungry!
Cutting out Daily culprits like sweet drinks, snacks, and processed foods.
Replace soda with water or tea
Snack on fruits and vegetables and not sugary biscuits or snacks.
Choose more nutritious whole foods that will not only slash your calorie intake but also leave you feeling satiated for longer.
Dos and Don’ts
- Eat smaller portions
- Avoid red meat
- Slow down while you are eating
- Consume good fats
- Don’t skip meals
- Replace a meal with a shake (vegetable smoothie)
- Drink more water
- Keep yourself busy
- Sleep more
If the changes are simple and convenient, it is more likely to become a habit, leading to a leaner and healthier you – and bringing you closer to your 15 -pound weight loss goal.
Keep in mind that you will have to readjust your energy needs and calorie intake every 5 pounds lost.
That will keep you from reaching a plateau.
Negative Effects of a Low-Calorie Diet
On your way to reaching your goal to lose 15 pounds in 2 months, you must be aware of the effects the diet has on your body.
The following can happen when you are eating limited calories daily:
- Fatigue (both physical and mental)
- Muscle loss
- Menstrual cycle upset
If at any point you feel unwell, get yourself checked out by your doctor.
Although a slimmer waistline might be your dream, you should get there in the healthiest way possible to avoid putting unnecessary stress on your other bodily functions.
Recap on How to Lose 15 Pounds in 2 Months
Sticking to a low-calorie diet made up of healthy whole foods and exercising four to five days a week will soon reflect a 15 pounds weight loss on the scale!
Of course, don’t forget all the non-scale victories that you will also achieve in this two months journey.
This content has been Fact-Checked by a Certified Nutritionist in our Publishing Team. Learn more here.