Two months may seem like a long time to lose belly fat, but you have to remember it took you years to put on that extra weight, you cannot expect it to disappear overnight. Two months for most people is a very realistic goal to start seeing great results from their nutrition and workouts.
In two months of training, you can safely lose up to 15 pounds of body fat, drop a good amount of water weight, and maybe even build some muscle. However, the key to success will be your consistency; you cannot put in a low effort by missing workouts constantly and using poor diet and expect great results.
How to lose belly fat in 2 months
The beauty of exercise and dieting is that you get out of it what you put in to it every time. Nevertheless, our bodies are complex organisms; therefore, you will also have to be smart about your training to achieve optimum results. Unlike what you may have heard on TV or read in a magazine, there is no magical fat loss pill, you cannot lose weight by sleeping in a certain kind of workout belt, and cooking in a certain brand of oven will not make your food magically healthier.
However there are key diet guidelines that can help you and I will list them for you right now , no you don’t need to pay me 3 easy payments of 9.99 or buy my book , it is completely free and useful information anyone can benefit from.
Basic Diet Guidelines
-Choose Whole Grains and Fresh Vegetables over Refined Grains and Simple Sugars
– Avoid highly processed food, along with other food sources packed with empty calories, which have no nutritional value. (Such as Soda)
-Drink at Least 96 ounces of water everyday.
– The first week of dieting, measure and weigh all your food with an automatic scale, which usually cost around 10 dollars. This will give you an idea of serving size on foods.
– Eat four or more meals per day to help balance your diet and keep your metabolism higher. Eating smaller meals allows you to keep variety in your diet and keeps you from having extreme bouts of hunger and cheating on your diet.
Food Specific Guidelines
Fowl – With any food such as chicken or turkey, you can save a lot of fat and extra calories by removing the skin.
Fish- Fish is generally a healthy alternative, but beware some types of fish such as salmon are high in fat. When buying tuna be sure to get it preserved in water not oil, as the oil adds empty calories
Nonfat Milk – Nonfat milk is a great alternative to whole milk and low fat milk, once you get used to the thickness and slight taste change you will never need to go back.
Cheese – Cheeses are another food that some types are exceptionally high in fat, while others are lower in fat, you can always choose no fat cheese.
Beef – When choosing beef, it is important to go with leaner cuts ,for example a 3 ounce cut of sirloin could have 25 fat , while a leaner cut only has 10.
If you follow these general guidelines the first 2 months of dieting I am sure you will see great results, if you notice your results are not coming fast enough after a week or so , you may need to count your calories daily to ensure weight loss.
However, most people will see great results by just “cleaning” up their diet. Cutting out a lot of fat in your diet will cut many calories from your day-to-day nutrition. Fat is the most calorie packed nutrient and is a major reason a lot of people are overweight One meal from a fast food restaurant such as McDonalds because of its of its high fat content can pack as much calories as 3 home cooked meals.
Exercise is another important factor you will need to consider if you want to lose the most weight possible. To lose that stomach fat you will need to lose fat from all over your body. Weight training or Cardio can be a great tool to maximize your fat loss, and the easiest programs to pickup and start losing weight on are HIIT programs.
The intensity of these programs keeps you active, and your heart rate elevated throughout the entire workout, burning a lot of calories meanwhile improving your cardiovascular efficiency. The programs themselves are also very adaptable and can be done with minimum equipment. For ease of starting, I included an example program below you can do with no equipment at all, and still burn many calories and thus lose fat.
HIIT Walking / Jogging Program
|Workout 1||Workout 2||Workout 3|
|Week 1||20 Minutes Total: Jog 15 seconds , walk 60||20 Minutes Total: Jog 15 seconds , walk 60||20 Minutes Total: Jog 15 seconds , walk 60|
|Week 2||20 Minutes Total: Jog 15 seconds , walk 60||20 Minutes Total: Jog 15 seconds , walk 60||20 Minutes Total: Jog 15 seconds , walk 60|
|Week 3||20 Minutes Total: Jog 30 seconds, walk60 seconds.||20 Minutes Total: Jog 30 seconds walk 60 seconds.||20 Minutes Total: Jog 30 seconds walk 60 seconds.|
|Week 4||20 Minutes Total: Jog 30 seconds walk 60 seconds.||20 Minutes Total: Jog 30 seconds walk 60 seconds.||20 Minutes Total: Jog 30 seconds walk 60 seconds.|
|Week 5||20 Minutes Total: Jog 30 seconds, Walk 30 seconds||20 Minutes Total: Jog 30 seconds, Walk 30 seconds||20 Minutes Total: Jog 30 seconds, Walk 30 seconds|
|Week 6||20 Minutes Total: Jog 30 seconds, Walk 30 seconds||20 Minutes Total: Jog 30 seconds, Walk 30 seconds||20 Minutes Total: Jog 30 seconds, Walk 30 seconds|
|Week 7||20 Minutes Total: Jog 60 seconds , walk 30 seconds||20 Minutes Total: Jog 60 seconds , walk 30 seconds||20 Minutes Total: Jog 60 seconds , walk 30 seconds|
|Week 8||20 Minutes Total: Jog 60 seconds , walk 30 seconds||20 Minutes Total: Jog 60 seconds , walk 30 seconds||20 Minutes Total: Jog 60 seconds , walk 30 seconds|
The program is simple; you start only jogging 15 seconds and then walking 60 the first 2 weeks. However, as your cardiovascular system gets stronger, in week 3 and 4 you now jog 30 seconds and walk 60, and so on until you progress to week 8. If for some reason, you get stuck and could not complete at least 2 of the 3 workouts for the week, redo that current week instead of moving on.
Also, be sure to allow at least a 1 day of rest in-between workouts, I recommend something like Monday, Wednesday, and Friday. When your body gets more used to training and you notice you do not get sore as much, you may do more frequent workouts.
If you follow the diet guidelines I listed above, along with a good exercise routine such as the one I outlined, you will definitely be on the right step to losing the weight you want. Just remember it takes time for true fat loss to occur, however once you do lose it, it will stay gone for good and you can live a healthier life.