How to Lose 35 Pounds in 2 Months, According to a Dietitian

Losing weight can be a daunting task, particularly when you have a specific timeline in mind. It requires discipline, hard work, and most importantly, the right approach.

While there are many diets and weight loss plans out there that promise quick results, not all of them are safe or sustainable. If you’re looking to lose 35 pounds in just 2 months, it’s important to consult a registered dietitian who can guide you on the most effective and healthy approach. You’ll also want to speak to your healthcare provider, particularly if you have any health conditions or are taking medications that may be affected by dietary changes.

Losing 35 pounds in 2 months may seem like an achievable goal, but it requires a significant lifestyle change and commitment. 

Here’s what you need to know about whether or not it’s possible to lose 35 pounds in 2 months and how to do it safely.

Can I Lose 35 Pounds in 2 Months?

Losing 35 pounds in 2 months is a significant goal that’s probably neither safe nor realistic for anyone. It typically requires a very aggressive approach to diet and exercise, which can be challenging to maintain and comes with health risks.

Such rapid weight loss can lead to:

• Muscle loss: Rapid weight loss can lead to loss of muscle mass along with fat, which can decrease overall strength and metabolism (1). 
• Loose skin: Losing a lot of weight quickly can result in loose or sagging skin, which may require surgery to remove (2).
• Nutrient deficiencies: Restrictive diets may lead to insufficient intake of essential nutrients, which can affect your overall health (3). 
• Dehydration: Rapid weight loss methods can often lead to dehydration, which can affect bodily functions and overall health (4).
• Electrolyte imbalance: Significant weight loss performed hastily can result in an electrolyte imbalance (4), posing risks such as heart arrhythmia or muscle cramps.
• Bone density loss: Inadequate nutrition can affect bone health, potentially increasing the risk of osteopenia or osteoporosis over time (5).
• Hair loss: A drastic reduction in calories and nutrients can lead to hair thinning or loss due to a lack of essential nutrients that are necessary for hair health (6).
• Gallstones: Rapid weight loss increases the risk of developing gallstones (7). 
• Metabolic slowdown: The body may adapt by slowing down metabolism, which makes maintaining weight loss harder (8). 
• Fatigue and weakness: Extreme calorie restriction can lead to fatigue, weakness, and decreased energy levels (9). 
• Mental health impact: The stress of maintaining a strict diet and exercise regimen can affect mental well-being.

How Much Weight Can I Realistically Lose in 2 Months?

A realistic and healthy weight loss goal for most people is approximately 1-2 pounds per week (10). Over the course of 2 months, this would typically amount to a total weight loss of 8-16 pounds.

This rate of weight loss is safe and sustainable, allowing your body to adjust without significant negative health impacts.

It’s also an impressive feat; losing 16 pounds in just 2 months is something to be proud of and can significantly improve your overall health and well-being.

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Several factors can influence the rate at which a person loses weight. Understanding these factors can help tailor a weight loss plan that’s most effective for you. These factors include:

Metabolism

Metabolism is the process by which your body converts what you eat and drink into energy. Those with a faster metabolism tend to burn calories more quickly, leading to faster weight loss. Factors such as muscle mass, age, and physical activity can influence a person’s metabolic rate (11). It’s also influenced by genetics to some extent.

Diet

What you eat plays a pivotal role in weight management. A balanced diet that’s high in protein and low in added sugars and unhealthy fats can promote weight loss (12). Remember, it’s about the quantity and quality of the food you consume, ensuring you get enough essential nutrients.

Physical Activity

Regular exercise is essential for efficient weight loss (13). Engaging in both cardiovascular exercises and strength training can significantly increase calorie expenditure and help build muscle, which boosts metabolism (14). 

Consistency in physical activity is the key to sustainable weight management.

Age

As we age, metabolic rate tends to decline, which can make weight loss more challenging. Aging is accompanied by changes in hormones and body composition, such as increased fat mass and decreased muscle mass (15), which pose additional hurdles to weight management.

Sex

On average, men lose weight faster than women due to having more muscle mass, which boosts metabolism (11). However, hormonal variations, particularly in women, can affect metabolism and influence weight loss differently between the sexes.

Starting Weight

Those who start with a higher body weight may experience more rapid initial weight loss. This is because the body’s energy expenditure is higher at a larger size, leading to faster calorie burn as weight reduction progresses.

Sleep

Adequate sleep is essential for effective weight loss. Quality sleep helps regulate hormones that control hunger and appetite, which makes it easier to stick to a healthy eating plan. A lack of sleep can disrupt these hormones and increase cravings or appetite (16).

Stress Levels

High stress impacts weight loss by altering hormones that are linked to hunger, often leading to emotional eating (17). Managing stress through techniques such as meditation, exercise, and adequate sleep can support healthier eating behaviors and weight management.

Genetics

Genetic predispositions can play a role in body weight, fat distribution, and metabolism. Understanding your genetic makeup can provide insights into effective dietary and exercise strategies that work with your body rather than against it.

Medical Conditions

Certain medical conditions such as hypothyroidism or polycystic ovary syndrome (PCOS) can complicate weight loss efforts (18). It’s important to work with healthcare providers to manage these conditions, as proper treatment can help you achieve your weight loss goals more effectively.

How Long Will it Take to Lose 35 Pounds?

It’s safest to aim for 1-2 pounds of weight loss per week (10). Based on this guideline, losing 35 pounds will take approximately 17-35 weeks or about 4-9 months. This gradual approach helps ensure the weight loss is primarily from fat rather than muscle and it reduces the risk of negative health effects. It’s also more sustainable for maintaining long-term weight loss.

However, this timeline may vary depending on an individual’s starting weight, metabolism, diet, physical activity level, and other factors mentioned above.

Read more: 4-Week Diet Plan to Lose 10 Pounds and Keep Them Off for Good

How Can I Lose Weight Safely and Effectively in 2 Months?

To lose weight safely and effectively in two months, it’s important to create a realistic plan that addresses the factors mentioned above. This can include:

• Setting a reasonable weight loss goal (such as 8-16 pounds) for the two-month period.
• Consulting a healthcare professional to ensure the safety and suitability of your chosen diet and exercise plan.
• Making small, sustainable changes to your diet such as reducing portion sizes, increasing protein intake, and limiting ultra-processed foods.
• Engaging in regular physical activity, including both cardiovascular exercises and strength training, at least 3-4 times per week.
• Prioritizing quality sleep and managing stress levels through relaxation techniques.
• Consulting a registered dietitian to create a personalized meal plan that meets your nutritional needs and is aligned with your weight loss goals.
• Tracking your progress and making adjustments as needed, such as increasing physical activity or modifying the diet plan.

Remember, healthy weight loss isn’t just about achieving a number on the scale, it’s also about improving your overall health and well-being. It’s important to approach weight loss with patience, self-care, and a focus on long-term sustainability, rather than quick fixes or drastic measures. 

What Are the Benefits of Losing 35 Pounds?

Losing 35 pounds can offer a range of health and lifestyle benefits, including:

• Improved Cardiovascular Health

Losing 35 pounds can significantly enhance your cardiovascular health by lowering your blood pressure and reducing your levels of bad cholesterol (LDL) while increasing good cholesterol (HDL). This weight reduction decreases the strain on the heart, potentially lowering the risk of heart disease and stroke (19).

Studies have suggested that even a modest weight loss of 5-10% of total body weight can lead to significant improvements in heart health (20).

• Better Blood Sugar Control

Weight loss can dramatically improve blood sugar levels, which makes it easier to manage or even prevent type 2 diabetes. 

By losing 35 pounds, insulin sensitivity can be enhanced, allowing the body to use insulin more effectively and reduce blood glucose levels. This benefit is essential for minimizing the risk of diabetes-related complications such as neuropathy and kidney damage (21).

• Increased Mobility and Reduced Joint Pain

Carrying excess weight puts additional pressure on joints, particularly those in the knees and hips. Losing 35 pounds can alleviate this stress, leading to reduced pain and improved mobility. This weight loss can also slow the progression of osteoarthritis by minimizing joint wear and tear, enabling individuals to enjoy a more active lifestyle with less discomfort (22).

• Enhanced Energy Levels

Excess weight can lead to fatigue, sleepiness, and reduced energy levels (23). 

Shedding 35 pounds can enhance overall fitness and stamina, which will make physical activities more manageable and less tiring. This increase in energy can improve productivity and the ability to engage in physical exercise, creating a positive feedback loop for further weight management.

• Improved Sleep Quality

Weight loss can lead to better sleep quality by reducing the risk of sleep apnea—a condition where breathing repeatedly stops and starts during sleep (24). Excess weight, particularly around the neck, can obstruct airways, disrupting sleep (25). By losing 35 pounds, many individuals experience fewer interruptions during the night, leading to more restful and restorative sleep patterns.

Read more: Somatic Bedtime Routine: How it Helps and What it Looks Like

• Boosted Mental Health

Achieving a weight loss goal of 35 pounds can have a profound positive impact on mental health. It often boosts self-esteem and body image, which can decrease symptoms of anxiety and depression (26). The sense of accomplishment and improved physical appearance can enhance overall psychological well-being, contributing to a more positive outlook on life.

• Lower Risk of Certain Cancers

Excess weight is associated with a higher risk of developing certain types of cancer, including breast, colon, and prostate cancers (27). Fat cells produce excess hormones and inflammatory markers that can contribute to cancer growth (28). By losing 35 pounds, the levels of these substances in the body decrease, reducing the risk of cancer and promoting overall health.

• Better Respiratory Function

Excess weight can impair lung function, making it difficult to breathe and reducing exercise capacity. Losing 35 pounds can improve respiratory function by reducing the pressure on the lungs and diaphragm. This improvement can enhance oxygen intake, increase endurance, and boost overall fitness levels, leading to physical activities being more enjoyable and less taxing (29).

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• Improved Fertility

For many individuals, weight loss can lead to improved fertility and reproductive health. Excess body fat can disrupt hormonal balance, particularly in the presence of conditions such as polycystic ovary syndrome (PCOS), which affects fertility (30). 

Losing 35 pounds can help regulate menstrual cycles and improve ovulation, which increases the chances of conception for those who are trying to become pregnant (31).

• Enhanced Quality of Life

Overall, losing 35 pounds can lead to a significantly enhanced quality of life. With improved health markers, increased energy, and better mental well-being, individuals often experience greater confidence and a more active lifestyle. These changes can contribute to a longer, healthier life, allowing individuals to enjoy activities and experiences that may have previously been challenging.

Frequently Asked Questions

• How can I lose 35 pounds in 2 months?

Losing 35 pounds in just 2 months is an ambitious goal and generally not recommended due to the risks that are associated with rapid weight loss. It would require a significant calorie deficit, which can lead to muscle loss, nutritional deficiencies, and other health issues. 

A safer approach is to aim for a weight loss of 1-2 pounds per week through a combination of a healthy diet and regular exercise. This involves creating a calorie deficit of 500-1,000 calories per day, primarily through reducing calorie intake and increasing physical activity (32).

• How many calories can I eat to lose 35 pounds in 2 months?

To lose 35 pounds in 2 months, you would need to create a calorie deficit of approximately 2,000-2,500 calories per day, which isn’t sustainable or healthy. Instead, a more realistic and healthy calorie deficit would be 500-1,000 calories per day, which allows for a weight loss of 1-2 pounds per week. 

Consult a healthcare professional or dietitian to determine your specific calorie needs based on your age, sex, weight, height, and activity level.

• How healthy is it to lose 35 pounds in 2 months?

Losing 35 pounds in 2 months isn’t considered healthy as it requires an extreme calorie deficit and can lead to negative health consequences such as nutritional deficiencies, muscle loss, and metabolic slowdown (3). Rapid weight loss can also increase the risk of gallstones and other medical issues. 

A healthier rate of weight loss is 1-2 pounds per week, which allows for fat loss while preserving muscle mass and ensuring adequate nutrient intake (10).

• Is losing 20 lbs in 2 months ok?

Losing 20 pounds in 2 months is more feasible and comes closer to the general recommendation of 1-2 pounds per week. Achieving this requires a balanced approach that involves a nutritious diet and regular exercise. It’s important to ensure that weight loss efforts are sustainable and that they support overall health and well-being (33). 

Consulting a healthcare professional can help tailor a plan that’s safe and effective for you.

• Will losing 35 pounds cause loose skin?

Losing 35 pounds could potentially lead to loose skin, particularly if the weight loss is rapid. Factors that influence the likelihood of loose skin include age, skin elasticity, and the amount of weight lost (2). 

Gradual weight loss and incorporating strength training exercises can help minimize loose skin by maintaining muscle mass and improving skin tone.

• Is 30 lbs a lot to lose?

Losing 30 pounds is significant and can have substantial health benefits, such as improved cardiovascular health, better blood sugar control, and reduced joint pain (34).

• How can I burn 1,000 calories a day?

Burning 1,000 calories a day through exercise requires a high level of physical activity. Activities such as running, cycling, swimming, or participating in intense fitness classes can contribute to this goal. 

For example, running for approximately 90 minutes or cycling vigorously for 60 minutes can help achieve this calorie burn, although the exact duration varies based on weight and intensity.

The Bottom Line

Losing excess body weight improves physical appearance and has significant benefits for overall health. 

While everyone’s journey may look different, setting realistic goals and understanding the factors that influence weight loss can help create an effective and sustainable plan. 

Remember to prioritize nourishing your body with a balanced diet, regular physical activity, sufficient sleep, stress management, and seeking medical guidance as required.