Lose 23 kg in 2 Months : How to Plan Eating and Exercise
Lose 23 kg in 2 months… It will require to lose an average of 2.5 kg per week. It means to burn 2,500 more calories that was consumed in a day.
A healthy weight loss rate is meant to be between 0.50– 1 kg per week. It needs burning 500 to 1,000 calories more than a person eats in a day. This is at a much slower pace than any one would hope for. Keeping in mind. slow weight loss is more effective than fast weight loss as it reduces body fat, waist circumference, and hip circumference in a healthier way.
It is more likely to lose water than anything else by losing weight rapidly. The weight lost during this period will likely come right back on. try to focus on following steps for developing a healthy weight loss plan for yourself. You must concentrate on exercising more and using proven strategies to reach the ultimate weight loss goal.
Divide your approach under the following sub-headings.
- Adjusting Plan and Eating Habits
- Exercise to Lose Weight
- Seek Help to Lose Weight
Lose 23 kg in 2 Months : Adjusting Plan and Eating Habits
Set a realistic goal. It will be great to identify weight you wish or need to lose over the long term routine. Although short-term goals are also important. Focus on how much you wish to lose in say, a period of 1 month and what you are required to do to achieve that goal. Creating sub-goals to get your bigger goals definitely help in ensuring to stay on track.
Identify caloric needs and count to lose weight. Counting calories makes it effective to ensure reduction of food intake enough to lose weight. Doctors can help in identifying a healthy calorie goal. You can calculate it in your own way. Aim between 500 and 1,000 calories cut from diet per day with a combination of diet and exercise. Record the things you eat and drink using a food diary or calorie tracking app. Usually, a healthy amount is between 1,200 and 1,500 calories per day for women. It is generally taken 1,500 to 1,800 calories per day for men.
Fill up on nutrient-rich foods and lower in calories. Fruits & vegetables will fill you up adding fewer calories than other foods, like chips, bread, & candy. Eat at least 2 servings of fruits or vegetables. Try to have it with every meal. It will keep you satisfied with fewer calories. Some great options in salads are :-
- Salads made with fresh romaine lettuce, spring mix, spinach, tomatoes and cucumbers.
- Fresh cut melon, berries, apples, and pears.
- Steamed veggies like broccoli, cauliflower, green beans, carrots, and summer squash.
Look into intermittent fasting. Intermittent fasting is a way of eating while consuming meals within an 8 or 10 hour window during the most active part of the day. For most of the people, hours of 7:00 am and 5:00 pm are the active hours . Designate a time frame which works best for you. Ensure to keep the same time frame each day. Do have 14 to 16 hours between last meal of previous day and first meal of the next day.
Follow a low-carb and low-fat diet. Both eating strategies may help to lose weight as they restrict calories through available food choices. Therefore, it is important to choose and stick with over the long term. Like low-carb foods, like cheese, eggs, bacon, and non-starchy veggies!! Then a low-carb diet work well for you. In case you have a carving for bread, pasta, fruit, and rice, then a low-fat diet is a better choice. Most important thing is to cut calories and create a deficit. Never reducing overall caloric intake to lose weight.
Drink more water than other beverages. Water has zero calories and it offers body with the hydration, Water makes it function properly. After need not drink anything else after getting a plain glass of water. Drink water every day to reduce overall caloric intake. Try to avoid sugary soda, alcoholic drinks, and food high in calories. Try to add a lemon wedge to water to flavor it. Toss in fresh berries or a slice of cucumber for more exotic approach.
Mindful eating strategies to slow down. Eating mindfully to become more aware of body. Try to experience eating to eat less as a result. Strategies to try include:
- Turn off the TV or computer
- Put away phone while you eat.
- Eating with non-dominant hand or using chopsticks.
- Focus on food to help you slow down.
- Inhale the scent of the food, notice how it looks on plate
- Chew slowly to savor the flavors & texture of the food in mouth.
Lose 23 kg in 2 Months : Exercising to Lose Weight
Exercise at least 150 minutes per week. The minimum recommended exercise duration for maintaining good health is 150 minutes. More you exercise, more you get better. Try to exercise at least 30 minutes on most days of the week. Do things that you enjoy to make it easier for you to stick to your routine.
Do more physical activity throughout the day. Try to opt for a little extra physical activity whenever you get a chance. Try to burn more overall calories to increase weight loss results. Things that can be done get more activity into a day are :
- Park away from the entrances
- Try to walk to the grocery store or milk booth
- Take stairs instead of the elevator
- Walk or bike to school or work
- Get up and walk around or attempt to do squats during a commercial break while watching TV
Try high-intensity interval training. High-intensity interval training or HIIT, is a kind of exercise regime in which a moderate pace is maintained with a burst of high-intensity exercise in between, and then repeating a cycle in regular intervals. Do HIIT with any form of exercise, like walking, running, swimming, biking, or zumba dancing. You may even walk moderately paced for 4 minutes, then do brisk walking for 4 minutes, and then return to the moderate pace for next 4 minutes. Keep repeating intervals until the completion of 30 minutes of exercise. While biking, try riding on a flat surface and after 15 minutes bike up a hill, then return to a flat surface, then again complete biking a hill for 15 minutes. Continue for 30 minutes.
Incorporate strength training to increase resting metabolic rate. Try to burn more calories while sleeping for building muscle with increased resting metabolic rate. Use dumbbells, resistance bands, body weight exercises or strength-training machines to build strength. Go for at least 30 to 45 minutes sessions per week. Ensure to work each major muscle groups during the strength training sessions including arms, legs, buttocks, back, abdomen, and chest.
Lose 23 kg in 2 Months : Seeking Help to Lose Weight
Look for therapy to change eating habits. The habit of eating whenever feeling sad, lonely, stressed, or tired, working with a therapist will help change the behavior. A licensed mental health professional helps to develop new tools for dealing with negative emotions. It is taken as reaching for food as a distraction. Eat candy and junk foods when feeling stressed is a common practice. A therapist helps you to use relaxation techniques, like progressive muscle relaxation or deep breathing.
Join a support group to get help. Surrounding yourself with like-minded people help stay motivated. Try to avoid letting setbacks derail the progress. Try a weight loss support forum online. Get into a weight loss support group.
Talk to doctor about weight loss medications. Medications is effective for improving weight loss results. This option is best for you if your body mass index (BMI) is 30 or higher. When BMI is over 27 and have weight-related health problems, like diabetes or high blood pressure. Discuss options with the doctor and the potential risks of the medications. Commonly prescribed weight loss medications are :-
- Phentermine and topiramate
- Buproprion and naltrexone
Check whether you are candidate for bariatric surgery. Bariatric surgery is the last resort for people who have been trying to lose weight for years. It is one of the effective surgeries which involves reducing the size of the stomach to make the person physically incapable of overeating. After trying all of the options and it seems nothing is helping out, talk to the doctor to check whether the surgery is an option for you. Keeping in mind that bariatric surgery has the risk factor just like any other surgery. Discuss carefully with the doctor before deciding to go with it.
The above recommendations subject to the health status of the individual. Do consult with the doctor before starting the regime.