With bikini season around the corner, we start thinking about how we can trim down those excess pounds that have grown around our middle. When the pools open back up, we want to “make a splash” …but in a good way.
Maybe we let our new year’s weight loss resolutions slide a bit and now we are wanting to make up for lost time. We have about two months left to go until summer begins in full swing, and around 50 pounds to lose for our optimal size. Can we make the deadline and lose 50 pounds in two months, or did we cut it too close?
The best way to lose 50 pounds in 2 months, is to do intermittent fasting (16-8), drinking around 1 gallon of water per day, and following a keto or dairy-free diet. Most people are different so this plan may not work for you. However, based on our research this would work for most people.
Here are our tips for losing weight quickly while still keeping your overall health in mind.
Intermittent fasting can also be a way to allow your body the time to “self-clean” before you add more food into the mix. This approach naturally helps you limit calories by the sheer fact that you are limiting how much time you have to eat them. Intermittent fasting has shown to have the benefits of:
- Mental clarity
- Stabilizing blood sugar levels
- Increasing resistance to stress
- Bringing hormones into balance
- Reducing inflammation
- Heart health
In this method a fast can last up to 16 hrs and before eating key meals focused on nutrition. The amount of fasting depends on your goals and personal schedule. Also, the best ratio of intermittent fasting for your weight loss goals can depend on your age, gender, and body type.
Fiber can help your intestines clean out bacteria and other unwanted buildup. Fiber ensures regular bowel movements and aids in weight loss. Other benefits of fiber are:
- Maintaining bowel health
- Lowering cholesterol levels
- Controlling blood sugar levels
It is recommended to keep your daily fiber intake under 70g or things can start to become uncomfortable. Also, remember to keep drinking enough water to allow fiber to work to its maximum potential.
Benefits of Water
Staying hydrated is important for your body’s overall health and weight loss. Water helps you clean out your body while also giving you the sensation that you are full.
Studies have shown that many times the brain gives us a signal that we are hungry when really the root of the problem stems from hydration. Adding a squeeze of lemon (especially the first thing in the morning) can also be beneficial for weight loss.
Coffee or green tea
Caffeine can boost your metabolism, especially if you drink it before your first meal. While adding creamers and sugar certainly aren’t beneficial to weight-loss goals, a black cup of coffee can extend your “fast” and also give you energy while your body is getting adjusted to a new diet.
Green tea also contains caffeine and catechins to help speed up your metabolism and increase fat burning. Some studies even show that green tea can help you burn up to 100 additional calories per day!
There are some drastic options out there for losing weight quickly like gastric bypass and other weight-loss surgeries or diet pills. These methods are usually used when there are medical reasons for weight loss but dieting and exercise have been unsuccessful.
If you are just wanting to look and feel your best this summer, we have some less-drastic measures you can take.
Generally, slow weight loss is recommended because it causes less stress on our bodies and it keeps our bodies from fluctuating so rapidly between weight gain and weight loss. On average, the CDC recommends 1-2 pounds per week of weight loss for losing weight in a healthy way and keeping it off.
But, if you are wanting to push the envelope a bit, we still want to be as kind to our bodies as possible. You can combine some strategies like the very low-calorie diet plan or keto with intense and regular workout programs to see fast results while still focusing on nutrition.
Rapid Weight-loss Risks
If you are planning on dropping weight fast you may wish to talk to your doctor about recommendations to avoid the impact it may make on your body. While losing weight is a great goal, dropping pounds fast may cause stress on your boy resulting in:
- Menstrual irregularities
- Hair loss
- Muscle loss among others
A doctor can recommend key vitamins to keep your body healthy while you are sizing down.
Another downside with many rapid weight loss methods is that your body tends to also quickly regain weight after you have finished your method.
You can talk to your doctor about healthy ways to keep the pounds off and make a long-term plan for maintaining your ideal weight.
Very Low-Calorie Diet (VCLD)
While a starvation diet is never a good idea, a very low-calorie diet can be one way to lose weight quickly…. studies show as much as 5 pounds per week depending on body type! Most VLCDs are done under doctor supervision with meals planned out in advance for nutritional balance.
Low-calorie Food Intake
A very low-calorie diet is pretty self-explanatory… It’s dieting by cutting your calorie intake way down, usually a maximum of 800 calories per day.
This can be a very costly way of dieting… sometimes even costing thousands of dollars because of the individualized planning that goes into it. Many people choose to avoid the costly options and try a VCLD type diet on their own by watching their daily calorie intake on their own or using apps to track it.
VLCDs usually use meal replacements for at least two of your daily meals. This dieting method centers heavily on drinks, shakes, soups, porridges, and health bars. Generally, VLCDs can safely help you lose 15% to 25% of your body weight in up to 12 weeks.
It is important to make sure that your diet is nutritionally complete and that you only use a VLCD for a maximum time of 12 weeks.
While you are cutting calories out it will be important to be including 70 to 100 grams of protein per day in your diet. Also, taking multivitamins and consuming potassium-rich foods will help you keep a nutritional balance.
While this diet can be helpful for achieving your fast weight-loss goals, it should be noted that at the end of a VLCD, it is important to have a plan in place of how you can maintain your ideal weight by exercising and healthy eating habits.
The Keto diet has become a trending diet in recent years… mainly because it has shown results for many people! The Keto diet has helped individuals drop pounds in a short amount of time.
Generally, weight loss is about 2-3 pounds per week, but some have been able to lose up to 25 pounds per month by sticking religiously to the diet and exercising every day.
Unlike the VLCD which mainly focuses on counting calories, the Keto diet focuses on getting the body into ketosis to burn fat. This method is a high fat, high protein, and low carb diet.
While counting calories does come into play in a small way in the keto diet, the main goal is counting or limiting carb intake. This means cutting out bread, sugars, grains, and many fruits.
The plus side of this diet, though, is that you get to add in fats. You can go through this diet without feeling as hungry as you would with most diets because your body is still getting well-fed, it’s just fueling differently.
While eating high fat to lose weight seems counterintuitive, it has shown results. The high-fat diet forces your body to change its main source of fuel. So instead of relying on glucose and carbs for energy, your body begins to burn stored fat. This process is called “ketosis,” which is where the keto diet gets its name.
Many calorie-counting diets can affect the body’s overall health because of protein limitations. The protein and fat intake involved in the keto diet helps the body to feel full and adds necessary nutritional benefits while your body loses weight. The keto dieting ratio is roughly 70-80% fat from total daily calories,10-20% protein, and only 5-10% carbohydrate.
Although changing your diet is the #1 priority for losing weight, exercise is a close runner-up… especially if you are wanting to drop pounds quickly! Exercise is important for increasing your body’s metabolism and goes hand in hand with your dieting. While not only helping your body to burn fat and build muscle, exercise also has been known to improve:
- Energy levels
Using a variety of exercise methods or routines is the most effective approach to burning fat for most. For example, combining weight training with cardio workouts uses the muscles in different ways and these different approaches work together to tone your body.
One method that has been effective for losing weight and building muscle strength is interval training. Interval training oscillates between high-intensity and mild-intensity exercises.
This training helps burn body fat while increasing muscle tone and building heart health as well. Usually, this intensive workout method is practiced up to 3 times a week.
Other Weight-Loss Tips
Intuitive eating is being intentional about eating only until your body tells you that you are full. Many times we keep eating because the food tastes good or we still have food left on our plate and we don’t want to waste it. Practicing mindfulness can help us recognize when we have satiated our hunger and can put the dish aside.
Also, chewing your food thoroughly can help you notice when you are done by giving your stomach and brain a bit more time to send signals that it’s time to stop eating. Portion control can also help with this.
Using a smaller plate size for meals has actually proven to help in weight loss. This focuses mostly on the psychology of the brain. When you are able to see a full plate (even though it is a small one) and know that you can eat it all, you are able to more easily feel when you are full.
Planning meals for your week helps you think more intentionally about what you do or do not want to be putting into your body. If you can have meals prepped or at least semi-prepped in advance, this can help you stick to your diet.
Many times if you are coming in hungry after a long day at work you won’t feel like cooking up a healthy recipe from scratch. So instead of ordering take-out or stopping at a drive-through and cheating on your diet, have your menu set in advance and the ingredients at the ready.
We all want to look our best when it is time to take off the winter layers and start going free in the summer sun. These are some of our ideas to help you get back down to your goal weight on a tight timeline.
While we want to look our best, it is important to also be kind to yourself and your body in the process! Establishing a healthy relationship with food and being kind to the person you see in the mirror will help you find success in your overall weight loss and maintenance plan!
We included weight loss tips that also support your body’s nutritional needs. While these tips are a great place to start, it is also a good idea to start a conversation with your doctor before you start a diet plan.
A doctor can give you some more specifics based on your specific dietary needs and weight goals, and can also help you with a long-term maintenance plan that fits your body’s needs. We hope you have fun looking your best in the summer sun!