If you want to lose weight rapidly before a job interview, reunion, wedding or vacation, this article will show you how to lose 50 pounds in 2 months without exercise.
Some people argue that fast weight loss is bad. But that’s not true. Losing weight fast actually has some advantages.
For one, you don’t need a lot of willpower to lose weight fast. It’s easier to maintain a calorie deficit for 2 months than it is to eat less for a year.
Second, research shows that people who lose weight fast in the first few weeks end up losing more weight in the long run. And they keep the weight off longer than slow and steady dieters.
The truth is losing weight slowly doesn’t guarantee that you’ll keep it off. The important thing is to choose a diet and exercise plan you can stick to long term.
Most of the tips below are easy to stick to long term.
Note that it’s easier for someone who is 100+ pounds overweight to lose 50 pounds in 2 months than it is for someone who is 50 pounds overweight.
How to Lose 50 Pounds in 2 Months without Exercise
1. Eat two raw fruits and/or vegetables before every meal
Overeating is the main reason people gain weight. Eating two fruits or veggies before each meal will increase fullness and prevent overeating.
Fruits and veggies are low in calories and contain fiber. Research shows that fiber keeps hunger at bay and enhances weight loss. Fruits and veggies will also give you vitamins and minerals.
For instance, you could eat 2 carrots before lunch and two apples before dinner.
Some fruits like grapefruit have been proven to boost metabolism and enhance fat burning.
2. Don’t eat more than 4 meals a day
One of the biggest nutrition myths is that eating frequently boosts metabolism. Well, studies show that meal frequency does not affect metabolism.
Eating less than 4 meals a day can help you lose 50 pounds in 2 months because you’ll end consuming fewer calories.
I may also note that it is easier to track calories when you eat fewer meals.
3. Eat less than 300 calories in each meal
Even though other factors like hormones and metabolism affect weight loss, calories are the main determinant of weight loss.
Eating 300 calories per meal will total to 1200 calories a day if you eat 4 meals. And if you add the calories from fruits and veggies you’ll end up consuming about 1500 calories.
Feel free to consume less than 300 calories if you’re not hungry. The less you eat the better.
Eating low-calorie-nutrient-dense foods will allow you to eat fewer calories without feeling hungry all the time. Here are low calories foods you can add to your diet.
4. Track your calories
Counting calories is tiresome and can sometimes turn into an obsessive behavior. But if done correctly it can enhance weight loss and prevent underestimating calories – a common mistake among dieters.
Keep adjusting your calorie intake until you find what works for you. If you’re not losing weight, lower your calorie intake by 200-300 calories.
5. Drink two glasses of water 20 minutes before each meal
Drinking two glasses of water before each meal can prevent overeating.
In this study, participants who drank water before meals lost 44 percent more weight than those who didn’t drink water before meals.
6. Drink more than 2 liters of water a day
Drinking enough water can instantly make you lighter because it eliminates water retention and bloating.
If you’re not a fan of water, here are clean eating drinks you can enjoy.
Don’t drink calorie-containing beverages like diet soda or fresh fruit juice. Stick to zero/low calorie beverages.
Water has been proven to boost metabolism. And drinking 2 liters of water can help you burn an extra 96 calories.
“I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them.”
Stew Smith, Strength and Conditioning Specialist (CSCS)
7. Eat fat burning foods
Have you heard of fat burning foods? These are foods that boost metabolism, curb cravings and enhance fat burning.
You will lose weight faster if you eat these fat burning foods.
Realize that a calorie isn’t a calorie. 200 calories from veggies aren’t equal to 200 calories from a piece of cake. Veggies contain fiber which will keep you full. A piece of cake contains sugar which increases cravings and triggers binge eating.
8. Cook your own meals
Research shows that people who cook their own meals weigh less than those who eat out.
One explanation is that restaurant food is high in calories. Plus, it’s harder to track calories when you eat out.
Prep meals for a whole week if you’re too busy to cook every evening. Here are healthy meal prep recipes you should try.
9. Don’t drink alcohol
Drinking alcohol can hinder weight loss. Most alcoholic beverages are high in calories. Plus alcohol causes dehydration.
If you have to drink alcohol, drink red wine. Research shows it has anti-aging effects and can lower risk of Alzheimer’s. Moderate consumption of is champagne, spirits, and light beer is okay.
10. Try intermittent fasting
Intermittent fasting is an eating pattern which allows you to only eat at specific times. The most popular method requires one to fast for 16 hours and eat during the 8-hour eating window.
Most intermittent fasting enthusiasts eat one big meal a day. As I mentioned earlier, eating one meal will make it easier to track calories.
Intermittent fasting may be challenging the first few days but you’ll get used to it.
Research shows that intermittent fasting enhances weight loss and reduces belly fat.
Here are other benefits of intermittent fasting.
11. Cut sugar out of your diet
Frankly, it’s hard to lose 50 pounds in two 2 months without quitting sugar. Sugar is high in calories and causes weight gain.
It’s not just table sugar you should avoid. Most processed foods are loaded with sugar. And manufacturers use fancy names to hide it.
To be safe, avoid all processed foods and drinks. Even fresh fruit juice.
12. Weigh yourself every morning
It’s not always advisable to weigh yourself every day. But you may need to do it during the 2-month period. Seeing the results will motivate you to stay consistent.
Step on the scale less frequently once you reach your weight goal. May be once a week.
13. Stick to the plan on weekends
Did you know that most people lose weight on week days only to sabotage the progress on weekends?
Research shows that most people overeat on weekends. This is mainly due to idleness and overindulging in social events.
Don’t change your diet on the weekends. Remember to eat fruits and drink water before meals, eat less than 4 meals a day and consume less than 300 calories per meal.
14. Don’t drink calorie-containing beverages
Calorie-containing beverages can slow weight loss because they increase the total daily calorie intake.
Stay away from sodas, fruit juice, beer, diet soda, milk, energy drinks.
You’re better off drinking green tea or lemon water.
15. You may need exercise
Even though you can lose 50 pounds in 2 months without exercise, exercising regularly can help a great deal.
Exercise can help you burn more calories, prevent muscle loss, strengthen bones and control appetite.
Even simple exercises like walking can help.
The best strategy is to combine strength training and cardio. Aim to exercise 4-5 times a week.
It’s possible to lose 50 pounds in 2 months without exercise. Many people have done it, and you can do it too.
The most important thing is to choose a diet plan you can stick to long term.
Now, go ahead and apply the tips above. If you have any questions leave a comment below.
Do you know other fast weight loss tips?