Can I lose 17 pounds in 2 months?
Yes, you can lose 17 pounds in 2 months. This is a healthy amount of time to lose 17 pounds for most people. It’s also in line with what most experts recommend for safe weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 59,500 to lose 17 pounds. In 2 months, this comes down to a daily calorie deficit of 992. A moderate amount you can achieve with diet and exercise.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to jumpstart weight loss without leaving you feeling starved. However, you still have an extra 492 calories to burn with exercise daily.
Start with small sustainable changes such as portion control to help you achieve this deficit. Use simple hacks such as the MyPlate method to help you eat fewer calories at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. You don’t have to worry about overeating as you know just how much food to serve yourself.
Also, eliminate junk food and sugary drinks from your diet. These foods are high in calories with little nutrition. Avoid these foods to lose weight or find healthier alternatives.
A Starbucks cup of salted caramel mocha, for example, contains a whopping 330 calories. Have several cups in a day, and that’s a lot of unnecessary calories. Drink water to stay energized throughout the day instead. Or better yet, make your coffee at home and avoid the high-calorie additions.
Eat better to lose weight.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein and fiber. These are great for weight loss as they keep you full for longer.
Add protein to all your meals to reduce appetite and boost metabolism. Lean meats, fish, eggs, poultry, tofu, and legumes are quality protein foods that you can easily incorporate into your diet.
Also, fill up on high-fiber foods such as fruits, vegetables, and whole grains. These are just as good for weight loss as they take longer to digest and absorb. With fruits and vegetables, you can add volume to your meals.
Exercise to burn extra calories.
The American College of Sports Nutrition recommends healthy adults spend more than 250-minutes exercising weekly for weight loss. It is a great way to burn extra calories and boost weight loss. A combination of cardio and weight training is ideal.
Cardio increases your heart rate to burn calories fast. While doing cardio exercises, you find yourself breathing hard and fast. Swimming, running, rowing, or cycling are good examples. Start slow and focus on workouts you enjoy doing. If you hate running, consider walking or cycling instead.
Strength training involves working against a force to build muscles. This often involves lifting heavy weights at the gym or using your body weight. Squats, deadlifts, planks, lunges, and pull-ups are good examples. Consider working with a certified trained if you’re new to lifting weights.
Start slow and build momentum as you go. Vary your workouts and intensity to reach different muscle groups in the body.
Can I lose 17 pounds in 2 months? Conclusion
It is possible to lose 17 pounds in 2 months. This is a safe and healthy amount of time to lose 17 pounds for most people.