I experienced this myself. The reasons to lose weight are vast, but making it happen can be tough. I used to ask every trainer just one question, “How much weight can I lose in 8 weeks?”.
As per experts, losing 1-2 pounds of body weight per week is considered sustainable and healthy. So, if you follow this pace then you can expect to lose 8-16 pounds in 8 weeks.
I’m sharing my tips so you can achieve similar results. Here’s what you need to know about losing weight in 8 weeks.
How Much Weight Can I Lose In 8 Weeks?
You’ve decided to reduce your weight in eight weeks. It’s important to note that if you adhere to the health professionals’ advice of losing 1-2 pounds each week, you’ll lose 8-16 pounds in eight weeks. This implies that you will follow a healthy diet, limiting your food intake to between 500 and 1000 calories daily.
Tips To Lose Weight In 8 Weeks
Watch Your Calories Intake
A calorie deficit is essential if you want to lose weight, so it’s important to know how many calories you consume daily. A great way to do this is by meal prepping and recording everything you eat in a food journal or app. That way, you can hold yourself accountable and ensure you stick to your goals.
Make Dietary Changes
It is essential to not only cut down your calorie consumption but also to change your diet. Start by cutting carbs and adding more fiber and protein-rich foods. See below for a list of suggested foods:
- Vegetables contain nutrients that animals require. Beets, sweet potatoes, and turnips are examples of vegetables. However, you must include animal products in your diet to maximize the nutritional content of meat leftovers.
Workout More
Along with dietary changes, an exercise routine is vital for weight loss. But don’t forget to include more than just cardio workouts in your plan.
Basics Of A Healthy Weight Loss
Many popular diets will tell you that it’s possible to lose an unrealistically large amount of weight in a week, but don’t be fooled. It might be easy to believe those grandiose claims and hope for the best, but people are often disappointed when they see no results.
Before you set out on your weight loss journey, it is essential to find a healthy and effective plan. Too often, plans that rapidly claim results are too restrictive or lack the key nutrients necessary for success.
Healthy Weight Loss Recommendations
Wondering how much weight can I lose in 8 weeks. It’s tough to lose weight if you don’t make any changes in your life. Those not new to fitness and a healthy lifestyle know that nothing is for free, and it takes a lot of time and effort to achieve body goals. Of course, those who desire extra fat to disappear while eating sweets, fries, burgers, pizza, and salty snacks can comprehend it.
However, this isn’t how weight reduction works. So, if you intend to wear a dress a couple of sizes smaller, display your flat belly, or flex your impressive biceps, you’ll need to modify your current diet and exercise plan.
Dietary Recommendations
Let’s investigate what should be included in your meal plan if you want to burn fat productively and what items you should avoid altogether.
- Following a fruit and veggie-rich diet has plenty of benefits, like improved cardiovascular health and weight loss. Eat your fruits & veggies daily!
- Lean meats, eggs, and milk are high in protein. This nutritional element is necessary for your body’s normal operation. It’s especially beneficial to those wanting to slim down or gain muscle since it promotes muscular expansion and enhances fullness.
- Visiting the supermarket? Make sure to pick up some fatty fish, nuts, and seeds! Fatty fish is rich in protein and micronutrients but contains healthy unsaturated fats. So stock up on nutritious (and delicious!) nuts and seeds.
- Beans and Legumes Are Vitally Important in Vegetarian and Vegan Diets. Beans and legumes are essential components of vegetarian and vegan diets since they provide a high amount of plant protein. They’re low in fat, high in fiber, and a wonderful choice for your weight loss plan because of their lack of cholesterol.
- Whole Grains are a nutrient-dense food that’s high in carbohydrates and vitamins, as well as minerals. They can help you feel fuller longer while lowering your risk of heart disease, diabetes, various cancers, and other health issues.
What To Avoid?
Unhealthy Fats
Their opposites, healthy fats, have no advantages over them. Trans and saturated fats, on the other hand, raise LDL cholesterol levels, increasing the risk of heart disease and stroke. Trans (or hydrogenated) fatty acids are often encountered in commercially prepared meals.
Refined Carbs
They lack fiber, which helps keep you full and supports healthy weight gain and digestive health.
Empty Calories
Sugary drinks, alcohol, and snacks high in salt, sugar, or fat have zero nutritional value. They’re “empty calories” because they give your body energy without providing essential nutrients. If you’re trying to avoid adding extra calories to your daily intake- list try not consuming these foods as often.
Processed Foods And Added Sugars
They usually go through numerous processing steps that strip them of their original nutrients. To stay healthy, you should focus on consuming whole foods that have undergone minimal processing.
Workout Recommendations
Increase your physical activity level to lose a few pounds of fat. It will not only help you burn calories while you train but also aid in developing muscle mass, which increases your metabolism and causes you to burn more calories even when you’re resting. Cardio and HIIT are two great calorie cutters. If weight training is your goal, it’s what you’ll need.
So make sure to select an activity you genuinely enjoy. If you find happiness in it, include it in your training program!
If you’re pressed for time and don’t want to miss a full-fledged workout, consider bumping up your regular exercise.
Frequently Asked Questions
Q1: How much weight is it possible for you to lose In 2 months?
Ans: When done healthfully, one can typically lose 1 to 2 pounds weekly. This means you’ll lose 4 to 8 pounds per month on average. So in two months, you’ll lose 8 to 16 pounds.
Q2: Is it possible to lose 50 lbs. in 8 weeks?
Ans: Yes, you can lose 50 pounds in 8 weeks. In reality, you may accomplish it through a healthy approach of losing 3 to 4 pounds each week.
Q3: Is It possible to reduce your weight by 25 pounds in 2 months?
Ans: You may lose 35lbs rapidly in 2 months, but this is not safe and can harm your health. The average time recommended by experts to lose 25 pounds is 3-6 months.
Q4: Can you lose belly fat In 8 Weeks On Keto?
Ans: The most important thing is to establish a calorie deficit. Regardless of size or shape, every person has an optimum body weight for their height and age. You will lose weight when you reduce your energy intake and burn more calories than you consume. As long as your meal plan creates an adequate caloric deficit, it doesn’t matter what diet you choose.
Q5: Can I lose 10 pounds in a week?
Ans: You may be able to drop water weight or shed a few pounds quickly at first, but sustainable and long-term weight loss requires slow and steady progress.
What To Do Next?
Be sure not to try any fad diets or quick fixes. Instead, focus on making sustainable changes to your eating and exercise habits. Creating a healthy lifestyle that you can stick to in the long run is the best way to lose weight and keep it off for good.
