You can lose anywhere from 8.6 lbs (3.9 kg) to 25 lb (11.7 kg) in 2 months. Losing 8.6 lbs in 2 months will require you to burn 3500 calories a week which equates to one pound of body fat a week. Losing 25 lbs a week would require you to burn 10500 calories weekly which equates to 3 lbs of body fat a week.
Although according to CDF 8 (3.6 kg) to 16 lbs (7.2 kg) is considered a healthy amount to lose a month. But this depends on several factors as well as your current weight.
Doing The Math
It depends on how much calories your willing to burn each week the more you are willing to burn the harder it gets to stick to the diet & workout but the quicker you will achieve your goal.
Let’s do the math & see what it takes to burn 8.6 lbs (3.9 kg), 17.2 lb (7.8 kg), 25.8 lb (11.7 kg) in 2 months.
Lose 8.6 lbs (3.9kg) in 2 months (Achievable With Diet Alone)
To lose 8.6 lbs (3.9kg) in 2 months you should be burning 3500 calories a week which equates to 1 lb (0.45 kg) a week.
To do this you should first figure out your maintenance calories you can do this by using a calorie calculator. Maintenance calories refer to the number of calories you need to consume to maintain your current weight. Once you figure out your maintenance calories you need to subtract 500. So my maintenance calories are 2249 subtract that by 500 and it’s now 1749.
So all I would need to do to lose 3.9kg in 2 months is eat at 1749 calories daily and I would achieve my goal. you could also eat at your maintenance calories so for me that’s 2249 and do the cardio to burn the additional 500.
Lose 17.2 lb (7.8 kg) in 2 months
To lose 17.2 lb in 2 months you will need to burn 7000 calories a week so double what you would need to do to burn 8.6 lb in 2 months. To achieve this you should burn 1000 calories a day more than your maintenance. Again this can be done through a mixture of diet and workout. So for example, if your maintenance was 2249 you can cut your calories by 500 -700 and burn the rest through your workout.
Lose 25.8 lb (11.7 kg) in 2 months
To burn 25.8 lb a month you would need to burn 1500 calories more than your maintenance a day. This is definitely achievable but must be done with a mixture of both diet and exercise daily. You should be losing 3lbs (1.3 kg) a week.
Although this can be quite an aggressive way to lose weight and might not be the best option.
How Much Weight Should You Lose A Month?
How much you should lose a month is dependant on how much you currently weigh. According to CDF 4 to 8 pounds is considered a healthy amount to lose a month. So around 8 to 16 lbs in 2 months.
So now that you understand the math behind what it takes to burn fat, let’s take a look at some tips and tricks you can incorporate to ensure you reach your goal.
Tips & Tricks For Reaching Your Monthly Weight Loss Goals
Incorporate Intermittent Fasting To Your Diet
Intermittent fasting is our number one recommendation to anyone looking to lose weight because it’s effective!
Intermittent fasting involves fasting for a 16 hour period and eating in an 8-hour feeding window. The reason why intermittent fasting is extremely effective is because it manipulates your hormones into helping you burn more fat. Intermittent fasting has been proven to reduce insulin and increase natural growth hormone.
Insulin is a hormone produced by the pancreas and is released when you consume carbohydrates or a high protein meal. Insulin has been shown to be linked with weight gain.
Several studies have shown Intermittent fasting to substantially lower insulin levels.
Incorporate N.E.A.T To Your Routine
NEAT stands for non-excersice activity thermogenesis, this refers to the number of calories burned when not exercising. Since working out may only last an hour or two you are limited to how much you can burn. But by incorporating NEAT you will be able to use the rest of the hours in your day to continually burn calories. So instead of taking public transportation or driving instead consider cycling to your destination or walking this will allow you to burn more calories throughout your day and help you reach your weekly weight loss goals.
Track Your Calories & Macros
Tracking your calories & macronutrients is crucial when trying to lose weight. By keeping track of calories consumed as well as your macronutrients you will be able to adjust your diet if you’re not seeing any progress. This helps you know whether you should add cardio to your routine or drop additional calories or even add calories. This eliminates any error to your diet and helps you stick to plan and hit your daily goals.
There you have it, you’re able to burn a substantial amount of weight in 2 months. The key is to do the math and figure out how much calories should be burned each week in order for you to reach your monthly goals. Tracking your progress is also crucial in order to adjust your calories to fit your weekly goals, this can be done by simply keeping a calorie log. Logging your calories, as well as macronutrients, will provide you with a huge advantage and allow you to have an idea of what to increase or reduce if progress seems stale. Having 60 days to lose weight is more than enough to see desirable results & if you do the math and follow our tips and tricks you should start seeing results.