A person can lose anywhere between 16 to 20 pounds in two months by shedding 500 to 1,000 calories a day or more, according to Adrianne Weeks for JillianMichaels.com. Losing a consistent 1 to 2 pounds a week is a steady way of reaching weight loss goals.
Weeks notes that aerobic exercise allows dieters to lose more weight in a shorter amount of time. Kickboxing, swimming, cycling and running are suitable forms of aerobic exercise. Experts maintain that 60 minutes of aerobic activity for five days a week secures weight loss over time. Dieters should exercise at a moderate-to-high level of speed during workout sessions. Cardio must be coupled with strength training exercise. Strength training fosters a lean body and increases metabolism. Lifting weights and resistance tubing are useful ways to build muscle mass. Resistance training should be done two or more days throughout the week.
Weeks adds that eating a healthy diet is a crucial way to monitor and lower caloric intake. Cutting 500 calories a day guarantees a weight loss path of 1 pound a week without the aid of exercise. Whole foods provide the body with extra fuel for working out, and fiber-based foods maintain fullness throughout the day. Negative fats and processed foods should be eliminated from a diet, including drinks that are heavy in sugar. A typical meal should also contain healthy protein and low-fat dairy items.