Can I lose 32 pounds in a month?
It is possible to lose 32 pounds in a month. However, it is not recommended. It is much more than the 4 – 8 pounds most experts recommend you lose in a month and is dangerous.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 112,000 to lose 32 pounds. In a month, this comes down to a daily calorie deficit of 3,733. An unrealistic number for most people.
First, a moderate calorie reduction of at least 500 is what most experts recommend for weight loss. While this is enough to jumpstart weight loss, it is not enough to lose 32 pounds in a month. You still have an extra 3,233 calories to burn with exercise.
Second, You’d have to exercise long and hard to burn this many calories. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary bike.
This person would have to maintain this workout for at least 5.5 hours to burn enough calories to lose 32 pounds in a month. A task that most people will find almost impossible to achieve. Not only due to the intensity but also the time commitment required.
Losing 32 pounds this fast can affect your health. Also, you’re more likely to gain it all back.
How long should it take to lose 32 pounds?
Generally, it takes about 4- 8 months to lose 32 pounds. It is a safe and healthy amount of time to lose 32 pounds for most people.
With a daily calorie deficit of 500, expect to lose 32 pounds in 8 months. Double it to a daily calorie deficit of 1000 to lose 32 pounds in 4 months. The best way to achieve this is by eating fewer calories and exercising more often.
Incorporate portion control to help you eat less. Use the MyPlate method when serving food. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. This way, you only eat as much as you need. Or better yet, serve your food on smaller side plates or bowls.
Also, eliminate junk food and drinks from your diet to reduce your daily calories. These foods are bad for weight loss as they’re high in calories with little nutrition. A pack of noodles, for example, contains about 325 calories. Have several in a day, and that’s a lot of extra calories in your diet.
Also, these foods are high in added sugar and other additives that increase your appetite. Eliminate them from your diet or find healthier alternatives. Do these, and you will lose 32 pounds safely.
Eat better to lose weight.
Once you have reduced your calories, focus on prioritizing nutrient-dense foods. Eat more vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.
Ensure you have protein in all your meals to reduce appetite and boost your metabolism. Some good protein sources include; lean meats, eggs, fish, legumes, tofu, and poultry. Start your day with eggs, and you’ll notice a reduced appetite throughout the day.
Eat more fruits and vegetables might be the most overused phrase but it’s true. These are high in fiber and a great way to add volume to your meal without the extra calories.
Workout at least 4x a week.
Exercising is a great way to burn extra calories to boost weight loss. Most experts recommend healthy adults spend at least 200 minutes exercising weekly. A good workout routine should include both cardio and weight training.
Cardio is a physical activity that raises your heartbeat to burn more calories. With cardio, you find yourself breathing faster and harder. Some good cardio workouts include; swimming, running, cycling, biking, or hiking.
Start slow and focus on workouts you enjoy doing. Sign up for a dance class near you if you can’t stand to exercise alone. If you hate running, consider walking or rowing instead.
Strength training involves working against a force to build and strengthen your muscles. This will often involve lifting heavy weights at the gym or using your body weight. Some good weight training exercises include; squats, deadlifts, lunges, or planks.
Can I lose 32 pounds in a month? Conclusion
While it is possible to lose 32 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is unhealthy.