The question of how to lose weight in 2 months is asked by two categories of people. The first approached this matter with all responsibility, set aside a sufficient amount of time and are ready to carefully plan everything so that weight loss is harmless to health. They need to lose 10 kg, no more. And, undoubtedly, they will succeed. For the latter, the situation is more complicated: you need to quickly lose more than 10 kg, and in a short time this is fraught not only with health complications, but also a real test for fortitude and character.
We will try to take into account the interests of both of them, offering for consideration top diets designed for the long term.
How does the calorie counting diet work?
The 2-month diet does not limit portion sizes, the choice of favorite foods and the variety of foods. A person losing weight can choose what and when he will eat, but within a certain calorie limit, namely 1200 kcal. This limit is optimal. Because if you follow this norm, weight goes off quickly, without affecting a person’s health in any way. And not all newfangled diets can boast of this.
List of products for weight loss in 2 months
It's no secret that losing weight requires giving up or limiting the consumption of certain foods. The main components of proper nutrition for weight loss can be divided into four groups:
- complex carbohydrates;
- protein of various origins;
- healthy fats;
- cellulose;
- pure water.
It won’t take long to deal with the last point - it is important to drink clean water, helping the body to cleanse itself and maintain itself in a healthy state.
Complex carbohydrates
They are “complex” because they cannot be digested quickly, due to which they provide nutrition to the body for a long time. After taking complex carbohydrates, insulin in the body is normal. If there are no surges, the person losing weight will not want to indulge in something sweet or fatty. To obtain them, those losing weight choose the following products:
- grains (buckwheat, pearl barley, bulgur, millet);
- legumes (beans, lentils, chickpeas);
- durum wheat pasta.
Such products are suitable for taking at lunchtime, when the body needs a boost of energy to continue the day.
Protein
Protein is the main building material for the body. It is of great importance not only for athletes, but also for ordinary people, and even those losing weight. Protein prevents you from losing muscle mass while losing weight. To obtain it, it is recommended to consume meat, seafood, fish, poultry and chicken eggs, as well as fermented milk products with a low fat content. However, there is one condition - these products should be prepared in a dietary manner. It is prohibited to fry them in oil; you should choose boiling, steaming or baking.
Fats
Even those who want to lose weight need to consume fat. They are responsible for the normal functioning of the body, in particular women's health. In addition, by giving up fat altogether, those losing weight deprive themselves of healthy joints, hair and nails. However, not all fats are recommended for consumption. The following products are permitted:
- unrefined oil in small quantities;
- nuts and seeds;
- fatty sea fish.
When consuming fatty foods, you should monitor your intake. It should not be exceeded, but undereating is also harmful.
Cellulose
Its benefits are important for the functioning of the body. Fiber removes waste and toxins, improving metabolic processes and speeding up metabolism. Its role in weight loss is quite large - fiber speeds up this process. The most reliable sources of this substance are fruits, vegetables, herbs and berries. It is important to include these products in your daily diet, then the chance of achieving your goal increases significantly.
Calorie debate
Many nutritionists strongly recommend not to lower the norm of 1200 calories per day, since it is the necessary minimum for the healthy functioning of the body. And although the weight will go away quite quickly, there is a danger of a slowdown in metabolism.
Experts suggest calculating your daily calorie intake using a special formula. It was developed by the famous French nutritionist and doctor with many years of experience - Mafflin-San Geor. Currently, it is used most often, unlike all previous ones. There are two versions of the formula: simplified and modified.
Simplified formula:
- For women: 10 * weight in kg + 6.25 * height in cm – 5 * number of years – 161.
- For men: 10 * weight in kg + 6.25 * height in cm – 5 * number of years + 5.
The modified version of the formula looks exactly the same, with one exception - the final result must be multiplied by the energy consumption coefficient.
Odds:
- Minimum = 1.2, i.e. the person practically does not move during the day.
- Low activity = 1.375. A person does work at home or in the office, but does not play sports.
- Average activity = 1.55. Besides work, he plays sports 2-3 times a week.
- High activity = 1.725. He walks a lot, works and exercises regularly.
- Very high activity = 1.9. Heavy physical work at work and daily exercise.
Having calculated your daily calorie intake, you can start losing extra pounds.
Adjusting your lifestyle
60 days is enough time for the body to get used to the new diet and nutrition system. The following points should be remembered and recommended:
- Breakfast is a must. You need to think carefully about this dish and it is advisable that there is not just one, but alternated. Therefore, you should choose 3-4 options. Every day the brain requires carbohydrates, microelements and vitamins, but they must be slowly absorbed. For breakfast, it is good to eat non-sweet fruits and cereals.
- During the day there should be 3 main meals, between which a snack is organized. If you feel slightly hungry, it is best to have an apple, grapefruit, sugar-free muesli or diet cookies with you. The main thing is that such snacks contain a minimum of calories.
- Dinner shouldn't be too late either. Ideally, for the diet to produce effective results, the last meal should occur no later than 4 hours before bedtime. Only in this case will the body take all the useful components from food and process unnecessary leftovers into waste. Otherwise, excess will be deposited on the sides and stomach.
- The diet should contain a sufficient amount of protein. Healthy protein is found in chicken breast, fish and beans. But you should remember about the method of preparing the dish.
Everything fried and smoked interferes with losing weight and cleansing the body, so you will either have to get a slow cooker, or you need to learn several recipes for steamed and boiled dishes.
All previously familiar buns and other confectionery products should be replaced with dried fruits and cereal products. They contain much more vitamins and sugar (to taste), and their effect is much more beneficial for the body.
Where to get the caloric content of foods
On this diet, a person losing weight needs to count calories. But the question arises about where to get them. As a rule, calorie content is written on packages and labels. They sign it as “energy value”. It is indicated in kJ and Kcal, you need to look at the latter, since kJ is difficult to count, and there are a lot of them.
There are products on which calorie content is not indicated, for example, because they are sold by weight.
There is a huge variety of tables. You can find absolutely all products there. Brief table of caloric content per 100 g of product
| Chicken breast | 130 |
| Lean beef | 170 |
| Pork shoulder | 257 |
| Rabbit | 156 |
| Pollock | 90 |
| Apple | 45 |
| Orange | 40 |
| Low-fat cottage cheese | 100 |
| cucumbers | 10 |
| White cabbage | 15 |
| Avocado | 130 |
| White bread | 180 |
| Egg C-0 | 157 |
| Potato | 100 |
Diet duration
Many women are faced with the issue of losing weight when time is running out. For example: summer is coming, vacation or a wedding is planned. For such cases, this diet is perfect. Losing weight in 2 months is an excellent result. But it is not necessary to strictly adhere to this deadline. If the weight is gone within a month, then there is no need to continue the diet or weight loss.
2 months may not be enough if your weight is much higher than normal. In such cases, the period can be extended. The advantage of this diet is that its duration does not affect health; you can stay on it for a year or even more.
How to lose 10 kg in 2 months at home. A way to lose 10-15 kg
Many people suffering from excess weight ask the question: “How to lose 10 - 15 kg in 2 months?” In order to get rid of excess weight, you need a balanced, low-calorie diet. To lose 10-15 kg in 2 months, on average, the daily caloric intake for women should be 1500-1600 Kcal, for men 2000-2200 Kcal, depending on the initial weight, age and level of physical activity.
To lose 10-15 kg in 2 months, the diet should consist of the following products:
- Lean meat (beef, veal, rabbit), poultry (turkey, chicken), lean fish (sturgeon, pike, perch). Meat, poultry and fish should be consumed boiled, stewed or baked. Can be steamed or grilled. It is recommended to consume 1 serving per day of these protein products, with a volume of 150-170 grams.
- Low-fat dairy and fermented milk products (cottage cheese, natural yogurt, kefir, fermented baked milk, yogurt). You can consume no more than 200 g\200 ml of these products daily in order to effectively lose weight by 10-15 kg in 2 months.
- Non-starchy vegetables (cucumbers, tomatoes, peppers, cabbage, spinach, broccoli, carrots, beets, and greens). Used both raw and in salads, seasoned with lemon juice or 1 tablespoon of olive oil. Vegetables can be boiled, stewed, steamed. They should make up 50% of the daily diet.
- Unsweetened fruits and berries (except mango, grapes, melon, bananas). It is better to consume fruits in the first half of the day for better absorption by the body, since they contain glucose and fructose.
- Cereals and grains (oats, buckwheat, rice). Cereals help quickly saturate the body, as well as cleanse the intestines and normalize the functioning of the gastrointestinal tract.
Diet for 2 months by day, or How to speed up the process
Diet is good, but the result can always be improved. In order for an effective diet for 2 months to help you get rid of more kilograms, you need to take a number of measures.
- Arrange for yourself an alternation of regular and protein days. For one day you can eat as you wish without exceeding the calorie allowance. On the second day, limit yourself to consuming your favorite protein foods, such as baked chicken, kefir, cottage cheese, beef, etc. The main thing is not to exceed the daily calorie intake.
- Another necessity during a diet is sports. Daily cardio exercise will increase calorie consumption, which means speeding up the weight loss process. Regular strength training will help keep your body toned and prevent your muscles from weakening.
- Water in a volume of 1.5-2 liters per day. It will start your metabolism and help get rid of toxins.
- Eat little and often. This is one of the most effective ways to speed up the weight loss process. You need to eat 5-6 times a day, in portions of 200-300 g.
- Healthy foods. Of course, cakes are acceptable on this diet, but if you replace them with fruits, vegetables, complex carbohydrates and complete proteins, your figure will change much faster.
- More protein as it removes excess water from the body and preserves muscles.
- Healthy fats. They are the key to female beauty. You can find them in fatty red fish, beef and flaxseed oil.
Diets. The best diet
best diet
There is one best diet that must be followed for seven days. In this week you can easily lose up to 10 kilograms. All this is of course individual and varies depending on your starting weight. If you weigh more than one hundred kilograms, then you can lose 10 kilograms in a week, but those who have very little excess weight will be able to lose up to 5 kilograms. The best diet will help you lose weight and also cleanse your body of toxins. This diet is nothing more than an effective diet, which you can find on my blog. It’s just that the article is the best diet, finalized on the basis of comments and questions that are left not only under the text of the article, but also written to me in private messages in contact. Since this effective diet helps everyone lose weight and already has more than 200 positive comments, I decided to give it the title of the best diet.
Best diet menu:
Best diet 1 day:
The first cleansing day is drinking. We prepare our body for weight loss. You can drink whatever you want. Water, tea, compote, coffee, mineral water, juices, milk, kefir and even broths. Rule 1, all drinks are sugar-free. Chicken or meat broth is possible, but in limited quantities and without salt. It’s better to avoid eating meat broths.
Best diet day 2:
The second day is simpler - vegetable. We eat vegetables in any quantity. The exception is potatoes (Rule 2, no potatoes). Add cabbage to salads, it is a fat burner. It’s better not to season salads with anything. Rule 3, salads without dressing. Mayonnaise, butter, etc. it is forbidden. You can only drink clean water. And nothing but her.
Best diet 3 day:
The third day is drinking again. Those. We repeat the menu of the first day. We drink water, tea, compote, coffee, mineral water, juices, milk, kefir, etc., but all drinks are without sugar.
Best diet day 4:
The fourth day is the most delicious - fruity. For me this day is a holiday. We eat all fruits except bananas (Rule 3, no bananas). Add pineapples and grapefruits to your diet, they are fat burners. You can only drink clean water. And nothing but her.
Best diet 5 day:
The fifth day is protein day. We eat eggs (boiled), chicken fillet, and yogurt. Yogurt is only natural, without sweeteners, dyes or preservatives. And don’t forget that you can only drink water.
Best diet day 6:
Drinking day again. We repeat the menu of the first and third days of the best diet. We drink whatever we want, but without sugar.
Best diet 7 day:
The seventh day is a way out of the diet. Breakfast - 2 boiled eggs. Second breakfast - any fruit (don't forget about rule 3). Lunch – broth or light soup with rice or buckwheat. Afternoon snack – any fruit. Dinner – salad seasoned with vegetable oil and salt.
The diet is easy to follow, despite its apparent complexity. This is truly the best diet I have ever seen. A huge number of positive reviews.
Sample menu
It is almost impossible to create a diet menu for 2 months, since the diet can be very varied. But it is possible to make a sample menu for the day so that those losing weight understand its essence.
- Breakfast: 200 g oatmeal with water, 1 yogurt with fruit.
- Second breakfast: one fruit, such as an apple, grapefruit or small banana.
- Lunch: 100 g chicken breast, two tablespoons of boiled buckwheat, vegetables (cucumbers, tomatoes, herbs).
- Afternoon snack: cottage cheese with herbs or fruits.
- Dinner: steamed fish and vegetable salad.
Vegetarian diet
The vegetarian diet is controversial. Its supporters claim that it is good for health because it allows you to lose extra pounds, provides a fairly varied diet and intake of all the necessary vitamins. Plant foods strengthen natural immunity, are rich in dietary fiber, which helps improve digestion, but are low in fat and cholesterol.
A vegetarian diet allows you to lose up to 2-3 kg per week, depending on your metabolic characteristics, that is, up to 10 kg in two months or even more, without harm to health.
This style of eating also has its opponents. They emphasize that animal protein cannot always be replaced with plant proteins. But it is proteins that are the main building material for muscles and the body as a whole.
A vegetarian diet is contraindicated for pregnant women (they need protein for fetal development). These nutritional principles cannot be followed by children and adolescents, since their bodies need an increased amount of protein, and what they can get from nuts or legumes is not enough.
For people who are far from vegetarian, the diet will seem too difficult. Its most strict forms involve giving up even dairy products and eggs, but nutritionists consider such restrictions unnecessary.
Meals on a vegetarian diet can be three times a day. It is quite varied.
A sample menu for the week looks like this:
| Day of the week | Diet |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday |
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Advantages and disadvantages
The 2-month diet, like any other, has its pros and cons. It’s worth starting with the pros, because there are many more.
Pros of calorie counting:
- The 2-month diet does not limit the variety of foods. You can eat kebab, a piece of cake or any other favorite dish.
- The person does not have bouts of hunger.
- Effective.
- You can lose weight on it for a long time.
- The diet is absolutely harmless to the body.
Disadvantages of counting calories:
- You need to constantly count. At least until the caloric content of foods is remembered.
- The body can get used to it. Therefore, the daily caloric intake needs to be changed regularly. For example, today – 1200, tomorrow – 1500, the day after tomorrow – 1100.
How to lose more than 10 kilograms
How to quickly lose 5 kg at home
Important! If a person is determined to lose weight by 10 kg or more, then he will be required to adhere to a diet, do exercises and proper motivation.
If a person wants to lose more than 10 kilograms in 2 months due to physical activity, then he will need a detailed plan that will be created for him by a fitness trainer.
Motive
First, in order to lose weight, you need to visit a therapist. He must thoroughly examine the body to ensure that the person does not have chronic diseases that may affect the body during weight loss.
You can purchase a gym membership. This is very important when setting a realistic goal. Instructions from a trainer are needed if a person is new to the gym.
You need to keep a diary in which you need to describe in detail the reasons for losing weight. You can look into it regularly to further stimulate yourself in the process of losing weight.
You can purchase a gym membership
It is also possible to create a weight loss plan, but for no more than 12 weeks. Research says it's hard to stay motivated when you want to lose weight in the second or third week. It is necessary to set a start and end date for weight loss.
You can ask your loved ones to join you in losing weight, because moral support will increase the chance that your body will become 10 kilos slimmer. It will also help you change your diet and start sticking to active habits.
Interesting. An excellent motive will be if a person is surrounded by people who encourage him to do this. You can communicate with people who also strive to lose weight and get into ideal shape.
Diet
You need to keep a food log for 7 days before you start losing weight. Reduce total calories by 10-25%. If daily exercise is planned, then the number of calories can be reduced by 10-15% to help the body adjust in the initial days.
You cannot eat less than one and a half thousand calories per day. It is necessary to replace refined carbohydrates and sugar with whole grains. If possible, then you need to remove processed foods from your diet, because... they contain sugar, fat and unnecessary calories.
You need to form your own portion, in accordance with the recommended diet plan for each meal separately. ½ of the plate should be fruits and vegetables. The remaining portion can be taken up with an equal number of proteins and whole grains.
You need to eat in small portions, but often. Meals should be distributed so that the blood sugar level decreases slightly. You can't skip breakfast. You need to be sure that the required 300-600 calories are consumed daily. The body will gain weight if the metabolic process is abnormal. This can be prevented by having a proper breakfast every morning.
It is required to keep a food log,
Make a meal plan in advance, be sure to take into account snacks and drinks. Remove liquid calories, alcoholic drinks, coffee, lemonade from it, because... they provide extra calories.
Exercises
Do the exercises every day for half an hour. To make the weight disappear faster, increase the exercise time to 45 minutes. It is necessary to give the body time to adapt to sports. Going to the gym every other day for the first two weeks, if the person was lazy before, will be a good option. Gradually add more time and days according to the chart until you reach six times a week.
Use interval training techniques, you need to change training with low and high intensity. Include strength exercises in your classes for thirty minutes a day. This will improve your metabolism.
To prevent injury, you need to warm up before exercise. Try new exercises to develop muscles. As soon as the training moves into the second stage, use new exercises. Schedule time to practice with a trainer every 14 days. Noticing your own results, a person will receive due satisfaction and subsequent motivation.
Advice. It is worth weighing yourself once a week, even if you do not exercise. Many experts claim that body weight control has a good effect on weight loss.
