Can I lose 23 pounds in 6 weeks?
It is possible to lose 23 pounds in 6 weeks. However, it is not recommended. Losing this weight in such a short time is unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 80,500 to lose 23 pounds. In 6 weeks, this comes down to a daily calorie deficit of 1,917. It is much higher than what experts recommend.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. Although this is enough to help you lose weight, it is not enough to lose 23 pounds in 6 weeks. You still have to burn the extra 1,417 calories with exercise.
Exercise can help you lose weight. Howeevr, it has to be down at the correct duration and intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a speed of 4_MPH. T
This person would have to run at this speed for at least 3 hours to burn enough calories to lose 23 pounds in 6 weeks. An unrealistic task for most people. Not only due to the intensity required but also the time commitment.
You’re better off losing weight at the recommended rate. It’s better for your health. Also, it increases the likelihood that you keep the weight off for good.
How long should it take to lose 23 lbs?
Generally, it takes about 3- 6 months to lose 23 pounds. It is a safe and healthy amount of time to lose 23 pounds. It’s also what the CDC (center for disease control and prevention) recommends for safe weight loss.
At a weight loss rate of losing 1-pound a week, expect to lose 23 pounds in 6 months. Double it to a weight loss rate of losing 2-pounds a week to lose 23 pounds in 3 months. Archive this by adding exercise to your routine and eating fewer calories.
Consider portion control to help you eat less for weight loss. Serving portions have gotten bigger making it hard to portion meals properly. Use simple tips such as serving on smaller side plates or bowls to avoid overeating.
Or better yet, use your plate as a guide. Fill half your plate with veggies before adding protein or carbs.
Prioritize the right foods instead to make up for the reduced calories. Add more vegetables, protein, and complex carbs to your diet.
Start lifting weights to lose weight.
It is recommended that healthy adults spend at least 250 minutes exercising weekly to lose weight.
Lifting weights should be part of your weekly routine. Exercises such as; squats, deadlifts, lunges, and planks can help you build muscle and boost metabolism. Compound exercises that target multiple muscle groups are especially great at burning fat fast.
Start slow and build momentum as you go. Also, consider working with a professional trainer to avoid injury.
Do some cardio.
If you hate the gym, consider cardio exercises such as; running, jumping rope, rowing, and cycling. These exercises raise your heart rate to burn calories fast. Focus on workouts you enjoy doing to avoid getting overwhelmed.
If you hate running, consider light walking exercises or rowing instead. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes and are just as effective at burning fat.
Can I lose 23 pounds in 6 weeks? Conclusion
Although it is possible to lose 23 pounds in 6 weeks, it is not recommended. It is much more than what experts recommend you lose in 6 weeks and is unsafe.