To lose 20 kg in 2 months, you should burn an average of 2 kg per week, that is, burn 2500 calories more than you consume every day. Normally, if the weight loss fluctuates between 500 g and 1 kg per week, it is considered healthy and, in this case, involves a consumption of 500-1000 calories more than those that are stored in a day. It's probably a slower pace than you hoped for, but keep in mind that slow weight loss is more effective than a rapid reduction in body fat, waistline and hips. By losing weight quickly, the risk of losing water instead of fat mass is higher and the lost pounds can easily return. Therefore, try to develop a weight loss program that is attentive to your health by exercising more and using other reliable strategies that allow you to achieve the goal you have set for yourself.
Steps
Part 1 of 3: Changing Weight Loss Plan and Eating Habits
Step 1. Make it a goal to lose weight in a realistic way.
While it is essential to identify the weight to lose in the long term, the objectives to be achieved in a shorter period of time are also important. Think about how much you want to lose in a month and what you need to do to reach that milestone. Setting smaller goals that allow you to reach the most important milestones will help you stay on track.
For example, you could start by setting yourself a goal of losing 4 kg in one month, which would result in a loss of about 1 kg per week. This means that, to achieve this, you will need to burn an extra 1000 calories per day, which you can do by eliminating them from your diet and exercising regularly
Step 2. Identify your calorie needs and count calories to lose weight
Calculating calories is an effective method that tells you if you are reducing your food intake enough to lose weight. Your doctor can help you find a healthy calorie goal or you can work it out yourself. Aim to cut off around 500-1000 calories a day with a combination of diet and exercise. Record everything you eat and drink using a food diary or a dedicated calorie tracking application.
For women, a healthy calorie intake is generally around 1200-1500 calories per day, while for men it typically ranges between 1500 and 1800 calories per day
advise: a few small changes can greatly reduce your calorie intake. For example, if you drink 500ml of a carbonated soft drink or sweetened fruit juice every day, switching to water will save you nearly 200-300 calories!
Step 3. Fill up on foods rich in nutrients, but with fewer calories
Fruits and vegetables will fill you up by providing you with fewer calories than other foods, such as bread, chips and sweets. Eat 1 or 2 servings of fruit or vegetables with each meal to keep you satisfied with fewer calories. Great food choices include:
- Salads prepared with romaine lettuce, a mix of various salads or spinach, tomatoes and cucumbers.
- Steamed vegetables, such as broccoli, cauliflower, carrots, green beans, and summer squash.
- Sliced melon, berries, apples and pears.
Step 4. Consider intermittent fasting
Intermittent fasting is a way of eating that allows you to feed in an 8-10 hour window at the time of the day when you are most active. For many people this window extends between 07:00 and 17:00, but you can choose the time frame that best suits your needs. Just make sure you keep the same hours every day so that there are 14-16 hours between the last meal and the first of the next day.
- For example, you could have breakfast at 7am, lunch at 11am, and dinner at 3pm if you want to maintain an 8-hour window with a 16-hour pace.
- Alternatively, you can have breakfast at 9am, lunch at 1pm, and dinner at 5pm so that you maintain a 10-hour window with a 14-hour fast.
Step 5. Try a low-carb or low-fat diet
Both of these eating strategies can help you lose weight because they limit your calorie intake based on your preferences. Therefore, it is better to choose a diet to follow in the long term. If you like low-carb foods, such as eggs, bacon, cheese, and non-starchy veggies, a low-carb diet might work. However, if you can't live without fruit, bread, pasta, and rice, a low-fat diet may be a better choice.
Remember that the most important thing is to reduce calories by creating a deficit. You won't lose weight if you don't decrease your overall calorie intake
Step 6. Increase your water consumption compared to other beverages
Water has zero calories and provides the body with the hydration it needs to function properly. You don't have to drink anything else. Drink it every day, preferring it to other drinks in order to reduce your overall calorie intake.
- Avoid sugar-filled sodas, alcoholic beverages, and anything else that is high in calories.
- Try adding a lemon or lime wedge to flavor it. Alternatively, you could throw in some fresh berries or cucumber slices if you prefer something more exotic.
Step 7. Use awareness at the dinner table to eat slower
Eating consciously is a way to become more aware of your body and of the moment in which we eat in order to consequently eat less. Some strategies you might try include:
- Turn off the TV or computer or put away the phone when you are at the table;
- Eating with the non-dominant hand or using chopsticks
- Focus on other aspects of food to be able to eat more slowly. Feel the scent, observe the appearance of the food and chew slowly to savor the dishes and perceive their consistency in the mouth.
Part 2 of 3: Training to Lose Weight
Step 1. Exercise for at least 150 minutes a week
It's the minimum recommended amount to stay healthy, but the more you move the better. Try to work out at least 30 minutes most days of the week. Pick something you like so you don't throw in the towel easily.
For example, you could go for a walk during your lunch break or after dinner, go to an aerobics or spinning class, or just dance in the living room to your favorite music
advise: If you can't finish your workout in 30 minutes, break it up into shorter sessions, like two of 15 or three of 10.
Step 2. Move more during the day
By trying a little harder whenever you get the chance, you can burn more calories overall and improve your results. Here are some things you can do to keep yourself more active throughout the day:
- Park further away from the entrances, for example from the office or supermarket;
- Use the stairs instead of the elevator;
- Walking or cycling to school or work
- Get up and walk or squat during commercials when watching TV.
Step 3. Try high intensity interval training to burn more calories
High-intensity interval training, also known as HIIT, consists of moving at a moderate pace, doing a high-intensity sprint, and then repeating this cycle at regular intervals. You can insert it into any type of physical activity, such as walking, running, cycling, swimming or even dancing.
- For example, you could walk at a moderate pace for 4 minutes, then increase your speed for 4 minutes, and finally return at a moderate pace for another 4 minutes. Keep alternating these intervals until you have completed 30 minutes of training.
- If you take your bike, try to go flat and then tackle an incline, then return to the flat and pedal up another incline. Continue for 30 minutes.
Step 4. Practice muscle strengthening to speed up your metabolism when you are at rest
Muscle strengthening increases the rate at which the body burns calories when at rest, so it means that it allows you to burn them more even during sleep. You can use resistance bands, dumbbells, weight lifting machines, or do bodyweight exercises to tone yourself up. Try to incorporate two 30-45 minute strength training sessions into your weekly routine.
Make sure you work with major muscle groups during these sessions, including arms, legs, back, glutes, abdomen, and pecs
Part 3 of 3: Seeking Help to Lose Weight
Step 1. Consider psychotherapy to change your eating habits
If you have a habit of eating whenever you feel stressed, sad, lonely, or tired, a therapist can help you change your behavior. A mental health professional can help you develop new tools for dealing with negative emotions rather than distracting yourself with food.
For example, if you often eat sweets and other junk foods during times of high stress, your therapist may teach you to use some relaxation techniques, such as deep breathing or progressive muscle relaxation
Step 2. Join a support group to get help from other people
Hanging out with like-minded people can help you stay motivated and prevent a few setbacks from compromising your progress. Try joining an online forum that offers weight loss support or search your city for a weight loss support group.
Some paid weight loss programs provide access to support groups, but there are also free self-help and mortgage groups that you can join
advise: If you can't find a support group, ask your doctor or psychotherapist if they know of any associations that work in the area of eating problems that you can contact.
Step 3. Consult your doctor about drugs that promote weight loss
Some medications have been shown to improve the results of the weight loss regimen. It could be an option if your body mass index (BMI) equals 30 or exceeds this value, or if it is above 27 and you have weight-related health problems, such as diabetes or high blood pressure. Discuss alternatives, but also potential risks, with your doctor. The most prescribed weight loss medications include:
- Orlistat;
- Lorcaserin;
- Phentermine and topiramate;
- Buproprion and naltrexone;
- Liraglutide.
Step 4. Find out if you are a good candidate for bariatric surgery
While it is often the last resort for people who have been trying to lose weight for years, it is very effective. The surgery involves reducing the size of the stomach so that you are physically unable to overindulge in food consumption. If you've tried everything and nothing seems to help you, see your doctor to see if you can consider it.
