How to Lose 35 Pounds in 2 Months: Attention-Stealing Headline or The Magic Bullet We’ve Been Longing For?
Today, weight loss is a number one issue for thousands of people all over the world. A slim and healthy body looks attractive and makes us feel much more confident. Of course, there are hundreds of diets and exercises that can help you to achieve the desired results. However, people often set unrealistic goals and aim to lose too much weight too fast. Today we want to figure out whether it is possible to peel off 35 pounds in 2 months while keeping your health out of harm’s way. Let’s dive right in.
How to lose 35 pounds in 2 months?
You might have heard of all those jaw-dropping weight-loss stories that inspire awe and galvanize you into action. There are many women who claim that they have lost a substantial amount of weight in a limited time frame. That’s why many people who want to shave off excess pounds and battle away those pesky inches are looking for a magic bullet that will tackle all their weight-related problems in one blow.
Yes, it is possible to lose 35 pounds in 2 months. Basically you’ll have to lose about 4 pounds a week. To reach your goal it is necessary to significantly cut your calorie intake and limit consumption of numerous food groups. Your diet should consist of fruits, vegetables, lean proteins and various salads. The amount of calories you are going to cut is quite individual and depends on your weight. It is also important to incorporate running, walking, biking, or other cardio workouts on a regular basis. Some dieters also follow the so-called evening diet – they eat only in the evening until satiated. However, there is no scientific backing that such dietary plan is risk-free.
Keep in mind that faster isn’t always better, and it is critical to be aware of all the health risks such rapid weight loss can bring up.
Is it healthy to lose weight so fast?
The first thing you should understand is that once you commit yourself to losing weight you should only consider doing it in a healthy way. Otherwise, it’s a waste of time and a severe blow to your health. It is recommended to take off 1-2 pounds a week. As it was mentioned above, to lose 35 pounds in 2 months you have to shed approximately 4 pounds a week, meaning that it is faster than recommended.
People who overdo it and go beyond recommendations, have high risks of falling victim to serious health conditions. One of the most common consequences of rapids weight loss are gallstones, dehydration, malnutrition and electrolyte imbalances. There are also numerous deleterious side effects, such as fatigue, headaches, muscle loss, hair loss and more (4).
There are very few cases when rapid weight loss is acceptable. It can be recommended for people with obesity, who need to shed pounds for a weight loss surgery. However, should attempt this only when prescribed by their doctor.
So, if you want to slim down and don’t need weight loss surgery, it is better to avoid diets, tips and recommendations which promote quick results. In the end they fail to live up to their overblown promises.
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How to lose weight in a safe and healthy way?
Here’s a tried-and-true and healthy weight loss plan for everyone who wants to shed excessive pounds:
Establish smart eating habits
If you want to lose weight, you should make certain adjustments in your regular eating habits. First of all, it is necessary to limit your consumption of alcohol and sugar. You should also exclude harmful dietary fats (saturated and trans fats) from your daily meal plan. So, soda, desserts, syrups, baked and fried foods, full-fat dairy, fatty meats and hard margarine are off-limits.
You should provide your body with necessary nutrients by eating healthy food groups. Whole grains, lean meats, beans, fat-free or low-fat dairy, healthy fats (for example, olive oil, avocado and more), fruits and veggies are the basis of your nutrition plan (2).
Make sure to control your portion size and the total volume of food you consume. It is recommended to have 3 basic meals and 2-3 healthy snacks.
Work out regularly
Without regular workouts you won’t reach the desired results. That’s why exercises should become an integral part of your life. It is important to perform approximately three hours of moderate cardio per week. Choose the most suitable type of exercises for you; it can be brisk walking, running, riding a bike, or whatever you enjoy that gets your heart beating and makes it difficult to carry on a conversation. Most of these are zero-equipment and relatively easy to perform.
It is also essential to have 1-2 high-intensity cardio workouts per week. It will help you to burn body fat more effectively. In addition to cardio workouts it is also critical to perform exercises which will target large muscle groups – legs, arms, abs, shoulders and others. This combination will help you to burn fat and sculpt your body.
There are a number of other effective tips for a successful weight loss that do not endanger your health. For example, you shouldn’t skip your meals and should drink necessary amounts of water. Another critical point is to reduce stress level and anxiety, as they cause numerous health issues and lead to excessive weight gain and binge eating (1), (3). Make sure to sleep 7-9 hours per day to have enough energy and prevent high stress levels (5). It will also be great to set goals for a week or a month to motivate yourself.
How much time will it take to lose 35 pounds in a healthy way?
If your aim is to lose 35 pounds, it doesn’t mean you should necessarily do it in 2 months. You’ll need just a little more time. Your task is to accumulate a daily 1,000 calorie deficit using tips mentioned above. In this way you’ll burn 7,000 calories per week more than you consume, which means that you’ll lose 2 pounds during this period. So, you’ll shed 8 pounds a month, and it will take approximately 4.5 months to get rid of 35 pounds.
In conclusion, if you want to lose weight, you should set realistic goals and take care of your health. Achieving rapid effects of your diet and exercising is not as important as your wellbeing. Moreover, most people who lose large amounts of weight in a short period of time, regain it once the diet is over. That’s why you need to make sure your nutrition plan is well-balanced and your workouts aren’t harmful to your body. It is also critical to consult a healthcare professional and a fitness instructor before embarking on a new diet or a workout plan. Remember, that your health is your number one priority.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Effects of Chronic Social Stress on Obesity (2012, ncbi.nlm.nih.gov)
- Healthy diet (2018, who.int)
- Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial (2018, ncbi.nlm.nih.gov)
- Rapid weight loss (2019, webmd.com)
- Why lack of sleep is bad for your health (2018, nhs.uk)