If you’ve tried every weight loss trick out there but the scale isn’t budging, this article will show you how to lose 30 pounds in 2 months without exercise.
This may seem like an unattainable goal, especially if you’ve been struggling with weight loss for years.
Well, the truth is, it’s totally achievable. You can lose 30 pounds in 2 months!
If you do exactly what I teach in this article, you’ll be 30 pounds lighter in 2 months. Not only that, but you will also look and feel better than you’ve ever felt before.
If you’re a regular reader you know that I love to exercise, especially bodyweight exercises. But the truth is exercise doesn’t have a huge impact on weight loss. It’s what you eat that determines whether you’re going to lose weight or not.
I don’t want to overwhelm you with diet changes and exercise. So focus on diet alone for the next 2 months. But eventually, you want to start working out.
Before I show you how to lose 30 pounds in 2 months, realize that you won’t lose weight evenly. You will lose more weight in the first month and then weight loss will slow down. There’s no need to panic when you start losing fewer pounds – this happens to everyone.
I may also note that weight will come off faster if you’re morbidly obese. People with excess body fat lose weight faster than those trying to lose the last few pounds.
Don’t ignore any of the steps below thinking it won’t make a huge difference. Everything I suggest you do has been proven to enhance weight loss.
Here’s what you need to do to lose 30 pounds in 2 months.
How to lose 30 pounds in 2 months without exercise
1. Calculate your basal metabolic rate
Basal metabolic rate (BMR) is the number of calories the body burns while performing bodily functions such as breathing and digestion. BMR doesn’t account for calories burned while performing physical activities or exercise.
To lose weight you need to eat calories fewer than your BMR. Use this calculator to calculate your BMR now.
Once you know your BMR, start consuming 800 calories below your BMR.
For instance, if your BMR is 2000 calories, lower your calorie intake to 1200 calories a day.
As time goes by, you want to let the scale dictate how much you’ll eat. If you’re losing weight slowly, increase your deficit. If you’re losing fast enough, maintain your calorie intake.
However, don’t consume less than 1200 calories a day since it may have a negative effect on your health.
If maintaining a calorie deficit makes you feel hungry all the time, use these tips to control hunger while on a calorie deficit.
2. Track your calories for the next 3-5 days
Counting calories sucks! But you have to do it for a few days to avoid overeating.
Research shows that most people tend to underestimate their calorie intake. And there’s no way you can lose weight if you underestimate calories.
Tracking calories will also help you identify hidden calories you may be consuming unknowingly. Calories from sodas and snacks may seem few but they can quickly add up and hinder weight loss.
But you don’t want to track calories in your current diet. Track your calories after making the changes I suggest in this article.
If you don’t know the calorie content of a food, use Calorie King to get an estimate. Alternatively, you can use calorie-tracking apps such as MyfitnessPal and LoseIt.
Don’t just track solid foods. Track everything that goes into your mouth – fruit juice, sodas, alcohol and so on.
After 5 days, you will know the adjustments you need to make in your diet in order to lose fat faster.
3. Cut back on all sugary drinks
You have to stop drinking soda or diet soda every day if you want to lose 30 pounds in 2 months.
Sodas and other sugary drinks don’t just add calories to your diet. Research shows that these drinks spike blood sugar levels, which results to increased hunger and cravings.
Replace ALL sugary beverages (including fresh juice) with water. Doing this will help you drink more water and help control hunger.
4. Drink 2 glasses of water 30 minutes before every meal
We all know that it’s important to drink enough water. However, did you know that drinking water before meals can help you eat less and lose weight faster?
According to this study, drinking half a liter of water 30 minutes before every meal can help you lose 44% more weight. Additionally, water has been shown to boost metabolism and energy levels.
Water can also prevent unhealthy snacking. Since most times we confuse thirst for hunger, always drink a glass of water before reaching for a snack. The urge to snack may disappear after drinking water.
If you’ve failed to increase water intake in the past, carry a refillable water bottle with you everywhere you go. Doing this will definitely help you drink more water. Remember to use BPA-free water bottles.
5. Eat vegetables in every meal
Numerous studies show that people lose weight faster when they eat more vegetables. Thanks to their high fiber content and low-calorie content.
Eating vegetables in every meal will help you control hunger. This is very important because hunger can even stop the person with the strongest willpower from losing weight.
If you think that veggies taste awful, this cookbook will teach you how to make them delicious.
In fact, vegetables should be the main item on your plate. Serve more vegetables than protein and fats.
6. Get 30-35% of your calories from protein foods
Eating more protein can help you lose weight faster. Protein aids weight loss by increasing satiety and boosting metabolism.
Studies also show that high protein diets can reduce food obsession and as a result, reduce nighttime cravings. In this study, increasing protein intake helped the participants consume 441 fewer calories a day.
Every meal should include protein food. Good protein sources include salmon, whole eggs, lean meat, shrimp, chicken, beans, and so on.
You may want to see the best protein sources according to nutrition experts.
Keep in mind that Whey protein isn’t the best protein source if you want to control hunger. Solid foods are more filling than liquid foods.
7. Eat healthy fats every day
By now, you probably know that not all fats are bad for you. The truth is, fats can actually help you lose weight.
Research shows that Omega 3s can increase levels of the satiety hormone, leptin. If you don’t know which fats to eat, here’s a list of healthy fats that reduce hunger.
Realize that fats are high in calories so eat them in moderation. Fats should make up 25 to 30 percent of your diet.
8. Cut back on processed foods and starches
If you can stick to this tip, it’ll be easier for you to lose 30 pounds in 2 months.
Cutting back on these foods will reduce your cravings and make it easier to control hunger, according to research.
That’s not all, once you stop eating processed foods and starches, your insulin levels will drop. As a result, you will lose water weight and reduce bloating.
Only eat plant-based carbs. Good carb sources include legumes, oats, brown rice, vegetables, and fruits.
9. Take fiber supplements
Dr. Mercola and other hailed experts say that increasing fiber intake is the number one thing people should focus on when trying to lose weight.
Unfortunately, most people only eat 15 grams of fiber a day. That’s half of the recommended 25-30 grams a day.
Taking Glucomannan supplement, a type of fiber can help you eat less and lose weight. In this study, combining glucomannan with a healthy diet helped the participants lose 8-10 pounds in 5 weeks.
However, you may not need to supplement if you eat veggies and other high-fiber foods in every meal.
10. Stop eating out
It’s easier to lose weight when you cook your own meals. You get to eat whatever you want and it’s easy to control portions.
Restaurant food, on the other hand, is high in calories and their portion sizes have been proven to contribute to obesity.
I recently read a story of a woman who lost 20 pounds in one month when she stopped eating out. So start cooking your own meals.
11. Learn to cook healthy delicious meals
Most people avoid healthy food because it’s not delicious. But the truth is healthy meals can be just as tasty as junk food if cooked well.
I highly recommend you buy this cookbook. It will teach you how to cook healthy meals that are delicious.
Note that you can’t eat healthy food in the long term if you don’t like how it tastes. Therefore, learn how to cook and you will eat healthy for the rest of your life.
Bonus tips on how to lose 30 pounds in 2 months without exercise
- Drink 2-3 cups of green tea every day: Research shows that green tea can boost metabolism and enhance weight loss.
- Eat fat-burning foods: These fat-burning foods reduce appetite, boost metabolism, and aid weight loss.
- Use smaller plates: People eat less when they use smaller plates and eat more when they use bigger plates.
- Walk every day: Walking is an effortless way to lose weight. Here’s how to increase your steps every day.
- Get enough sleep: Sleep for 7-8 hours every night.
The Bottom Line
If you do all these things, you will lose 30 pounds in 2 months. However, don’t just close this page and start looking for more tips.
First, write a shopping list based on the diet recommendations above. Second, write the recommended daily habits on a piece of paper and stick it somewhere you can see it every morning. Thirdly, start implementing these diet changes in the next 3 days.
Don’t wait for Monday or next month to start your journey to losing 30 pounds in 2 months. Start acting today.
Note that exercise will make it much easier for you to lose weight and keep it off. And the best part is you don’t have to exercise for hours. This sequence has fat-burning home workouts that activate fat loss in just 15 minutes.
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