weight loss concept

can i lose 33 pounds in 3 months


Can I lose 33 pounds in 3 months?

It is possible to lose 33 pounds in 3 months. However, it is not recommended. It is much more than what experts recommend you lose in 3 months and is unsafe.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 115,50 to lose 33 pounds. In 3 months, this comes down to a daily calorie deficit of 1,283 calories. A high amount that most people will struggle to achieve or sustain.


First, most experts recommend a moderate calorie reduction of at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 33 pounds in 3 months. You still have an extra 783 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 rower. This person would have to maintain this workout for at least 1.5 hours daily to burn enough calories to lose 33 pounds in 3 months. An unhealthy workout plan that doesn’t leave you with any rest days.


Losing 33 pounds this fast can affect your health. Also, you’re more likely to gain it all back.

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How long will it take to lose 33 pounds?

It takes about 4- 8.25 months to lose 33 pounds. This is a safe amount of time for most people. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 33 pounds in 8.25 months. Double it to a weight loss rate of 2-pounds a week to lose it in 4 months. You can chive this by eating less and exercising often.


Start with portion control to help you eat less. Use simple techniques such as the MyPlate method to help you eat less. Divide your plate into four equal sections for veggies, protein, carbs, and protein. Or better yet, serve your food on smaller plates or bowls. Do these, and you won’t have to worry about overeating at mealtimes.


Eliminate junk food and sugary foods from your diet. These are bad for weight loss as they’re high in calories with little nutrition. You find yourself eating more and more calories to satisfy your hunger. A small 28g bag of lays potato chips, for example, contains 149-calories. That’s only for about 15-chips. Have several in a day, and that’s a lot of unnecessary extra calories in your diet.


Eliminate these from your diet or find healthier alternatives.


Make your coffee at home and avoid high-calorie additions. Or better yet, drink water to stay energized rather than sugar-filled energy drinks.

healthy food

Eat better to lose weight.

Focus on eating more nutrient-dense foods such as; vegetables, protein, and fiber. These are great for weight loss as they keep you full for longer. Start your day with oatmeal or eggs, and you’ll notice a reduced appetite throughout the day.


Enjoy lean cuts of meat, fish, or poultry at lunch. These high-protein foods can help speed up your weight loss by reducing your appetite. Or better yet, have some high-fiber legumes that are just as filling.


Eat more fruits and vegetables at mealtimes. These foods are full of fiber that adds volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.

woman lifting dumbbell

Lift some weights and do more cardio.

Exercising is a great way to burn extra calories and boost weight loss. It is recommended that healthy adults spend at least 200 minutes exercising for weight loss.  A combination of cardio and strength training is ideal for best results.


Cardio raises your heart rate to burn calories fast. You will find yourself breathing fast and hard. Some good cardio workouts include; swimming, running, rowing, cycling, or biking.


Weight training involves working against a force to build and strengthen your muscles. This often includes lifting weights at the gym or using your body weight. Some good strength training workouts include; squats, deadlifts, lunges, or planks.


Can I lose 33 pounds in 3 months? Conclusion

While it is possible to lose 33 pounds in 3 months, it is not recommended. It is much more than what experts recommend you lose in 3 months.