Can You Get Fit in Two Months?

So you’re setting yourself a target of getting fit before your vacation or for an event you’re looking forward to, but it’s only two months away. Is this actually possible? Depending on where you are in your fitness journey, it may be.

Can You Get Fit in Two Months?

The good news is you can get fitter in two months, but you should manage your expectations. Don’t expect to overhaul your body in a short time. Experts agree that reducing calories slowly and starting a sustainable training routine is the best route to a fitter body.

Losing 2 lbs a week for eight weeks comes out to roughly 16 lbs, which may make an aesthetic difference if you’ve only got a little to lose but may not be noticeable if you have significant overweight.

Is a two-month transformation even possible?

You can start to make steady progress in your weight management journey within two months, but it’s best to view this as a jump-start, not the finish line. Although you might not remake your body in two months, you can absolutely make meaningful changes to your health, strength, and energy levels in that time, says Bonnie Taub-Dix, RDN, author, host of the Media Savvy Podcast, and creator of BetterThanDieting.com.

“You’ll likely see the scale shift a bit, but the real win is often in how you feel, like having more stamina, sleeping better, and feeling confident in your clothes,” she said. “A healthy, sustainable transformation comes from realistic goals, not extreme diets or punishing exercise routines. The key is consistency including small, steady changes that add up faster than you think.”

Aiming to take in 500 fewer calories each day than you burn means you'd likely lose around 1 lb per week, with 1,000 fewer calories potentially leading to around a 2 lb weekly loss.

What to Eat and Avoid in a Two-Month Weight Loss Plan

• Colorful fruits and veggies. They’re low in calories and also packed with nutrients and fiber that help you feel full.
• Whole grains like whole wheat, oatmeal, sorghum, or brown rice. These provide slow-burning energy without the crash you’d get from refined carbs, and they also help you feel full.
• Healthy fats like avocado, nuts, and olive oil. These will also help you stay on track, as fats help you feel full, helping to control your appetite.

  [7]

• Fresh rather than processed foods. These provide more nutrition than their processed alternatives and often contain less sugar, salt, and fat.

Watch out for foods (and especially snacks and treats) that are high in added sugars, saturated fats, and sodium, Taub-Dix says. “While there’s no need to completely avoid treats, think of mindful moderation rather than restriction.”

Lainey Younkin, RD, a weight loss dietitian at Lainey Younkin Nutrition, says to focus on protein, fiber, and healthy fats at every meal. “Protein is especially important because not only does it help build muscle, but it also increases a feeling of fullness,” she says. “Even more, the body burns twice as many calories digesting protein compared to carbs and fat. Active individuals should aim to get more than the recommended dietary allowance (RDA) for protein.”

Younkin recommends eating around 20-30 grams (g) of protein per meal and making half your plate vegetables at lunch and dinner. “If you're craving something crunchy, go for popcorn or nuts, which provide fiber,” Younkin advises. “Drinks, like sugary coffees and teas, can contribute a lot of sugar so ask for half the amount or limit consumption. And always read food labels, because you may be surprised at what’s lurking in some of your faves.”

Making extreme changes to nutrition that push your body to the limit isn’t the route to sustainable weight management. “Starting a hardcore diet that wipes out all of your favorite foods can be a shock and unsustainable,” says Megan Casper, RDN, owner of Nourished Bite Nutrition in Los Angeles.

“It can be easy to go all in and then feel like a failure when things inevitably don’t go according to plan,” Casper says. “Going on a super-low-calorie diet causes you to first lose muscle and water weight. People typically think this means the diet is working, but once they go back to their normal diet their metabolism will have slowed down. They usually gain the weight back, and then some.”

“Instead, make small changes,” Casper says, “like increasing a serving of vegetables or whole grains a day, drinking a glass more water, or bringing your own healthy lunch or snack to work. By building on these wins, eating well becomes a habit that will build into a healthier lifestyle.”

Which Exercises Can Help You Get Fit in Two Months?

• Bodyweight exercises like pushups, planks, lunges, and squats
• Resistance tubing or bands
• Free weights, like barbells, dumbbells, medicine balls, kettle bells or even soup cans
• Weight machines, but you’ll have to go to the gym or buy weight machines for home use
• Cable suspension training, which involves suspending part of your body while doing pushups or planks

“Strength training helps build muscle, which not only tones your body but also revs up your metabolism,” says Taub-Dix. “Aim for at least 150 minutes of moderate activity a week, and don’t underestimate the power of simple daily movement, like taking the stairs or adding a walk after meals.”

If your main aesthetic goal includes reduced body fat and more visible muscles, focus on strength training and follow a progressive overload program, says Younkin. “Progressive strength training involves increasing how much weight you lift over time, which challenges your muscles and helps build definition,” Younkin advises. “If you’re only giving yourself eight weeks, consider working with a personal trainer who can customize a plan and help you show up consistently.”

And don't forget your steps, Younkin adds. “Daily movement burns a higher percentage of calories per day than structured workouts, so park your car further away, take the stairs, and add a short daily walk.”

“One of the most surprising misconceptions I have come across as a physical therapist is the belief that as we age, we lose the ability to build strength, but that is simply not true,” Casper adds. “Start exercising today, and embrace your fitness journey.”

The Takeaway

• While rapid weight-loss results are tempting, the results are short-lived, and they may even set you back in your goals.
• Taking in 500 fewer calories than you burn each day will help you lose around 1 lb per week, although this varies by individual.
• Sticking to fresh vegetables, whole grains, healthy fats, and proteins also supports weight loss, along with increased physical activity and a focus on strength training.
• The best way to a fitter body is slow, steady weight loss through modified eating and increased physical activity in a lifestyle plan you can continue long after your vacation. Speak to a registered dietitian for support if you’re struggling to lose weight.