When people are looking to lose weight, they typically want whatever will get them results as fast as possible. In reality, there is no such thing as a quick fix for weight loss. Juice cleanses [1], strict low-calorie diets, and "detoxes" deliver more hype than actual results. Sure, the scale may go down as you lose water weight [2], but it will just come back up (and then some) once you eat full meals again.
If you're looking to really lose weight — as in: lose fat [3], change your measurements [4], and go down a dress size — then you need to be strategic to get results. You can definitely lose weight and see results within two months as long as you follow these steps. We spoke to registered dietitian and personal trainer Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios [5], who outlined these six ways to lose weight and see results within just eight weeks. And not just that, but keep it off for good.
The time will pass whether you make a change or not. So you might as well take the necessary steps towards your goal and really see results [6]!
Expect to Lose 8 to 16 Pounds
Although everyone's body is different, in general people can expect to lose one to two pounds a week [8] if they are doing so in a healthy manner. "Over the course of two months or eight weeks, a healthy weight-loss goal is eight to 16 pounds," Jim said.
Losing weight at this rate ensures that you'll keep it off for the long-term. If you have more weight to lose (50 or more pounds), you may lose more weight in the first few weeks, but in general, about a pound or two a week is a healthy target.
Eat in a Healthy Calorie Deficit
Ultimately, losing weight is all about calories-in, calories-out. In order to lose weight, you have to burn more calories than you take in. "You have to create a deficit of 3,500 calories to lose one pound," Jim explained. "This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods. This ensures that you're giving your body enough nutrients during periods of weight loss."
Although you should eat in a calorie deficit, he doesn't recommend anyone eat fewer than 1,200 calories a day. And since calorie needs are highly individual from person to person, Jim recommends meeting with a registered dietitian if you can to assess your needs and your goals. If that's not a possibility, you can use this formula [9] to calculate your ideal calorie deficit for weight loss.
Eat Nutrient-Dense Foods
It's not just the quantity of calories you take in, but also the quality. Jim explained that not all food is created equal. "Especially when restricting calories, it's important to choose foods that are packed with nutrients," he said. He recommends following the MyPlate guidelines [10] for incorporating each food group at every meal:
- Fruits and vegetables: Fill half of your plate with different colours and varieties of produce.
- Protein: Choose lean options like chicken, fish, and legumes.
- Starch: Choose whole grains like brown rice or whole wheat bread.
- Dairy: Include one serving of low-fat or skim milk, cheese, and yoghurt.
Balance Your Macros
Another helpful strategy for dialing in your diet is counting your macros [11]. Like with calories, your macro needs will vary depending on your overall lifestyle and goals, such as how active you are, how much weight you want to lose, and a variety of health conditions.
In general, Jim recommends the majority of your calories come from carbs, with a moderate amount of protein and fat. A good place to start for weight loss is: 50 percent carbs, 25 percent protein, and 25 percent fat. If you aren't seeing the results you want with that breakdown, you can make adjustments from there.
Focus on Cardio
"For weight loss, cardio is king," Jim said, adding that the American College of Sports Medicine (ACSM) recommends 300 minutes of cardio training a week [12] for weight loss. "I would recommend low to moderate continuous exercise," he said.
If 300 minutes sounds like a lot, it doesn't have to equal vigorous HIIT training or an intense Spin class. Your cardio workout should be at least continuous cardio at a moderate level reaching 60 to 70 percent of your max heart rate.
You can also break it up throughout the week; instead of an hour at a time, maybe you go for a walk for 30 minutes in the morning and ride your bike for 30 minutes in the evening.
But Incorporate Strength Training, Too
Cardio is essential for weight loss, but you shouldn't ignore strength training, either. Not only does lifting weights burn calories in and of itself, but building lean muscle will help you burn more calories at rest [13]. "I would recommend two days of strength training a week of full-body exercises for maintenance," he said. If you want to bump that up, Jillian Michaels recommends weight training up to four times a week.
But if you're tracking your progress simply from the scale, you may not notice it budging much each week if you strength train more often. As you build muscle, it will change your body composition but the number on the scale may stay the same. That's why it's important to track your progress [14] using other methods such as measurements, how your clothes fit, and before and after photos [15].