Can I lose 34 pounds in 3 months?
It is possible to lose 34 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 119,00 to lose 34 pounds. In 3 months, this comes down to a daily calorie deficit of 1,322. A high amount that most people will struggle to achieve.
First, most experts recommend a moderate calorie reduction of at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 34 pounds in 3 months. You still have an extra 822 calories to burn daily with exercise.
You’d have to exercise long and hard to burn 822 calories. A 185-pound person, for example, burns approximately 252 calories in 30 minutes while lifting weights.
This person would have to maintain this intense workout for at least 1.5 hours daily to burn enough calories to lose 34 pounds in 3 months. A task that most people will surely struggle to achieve. Not only due to the time commitment required but also due to the intensity.
How long will it take to lose 34 pounds?
It takes about 4.25 – 8.5 months to lose 34 pounds. At a weight loss rate of 1-pound a week, expect to lose 3 pounds in 8,5 months. Double it to a weight loss rate of 2-pound a week to lose in 4.25 months.
The best way to achieve this is by reducing your daily calories and exercising to burn extra calories.
Start with portion control to help you eat less. Use simple techniques such as the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. This way, you don’t have to worry about converting. You can also use smaller side plates or bowls when serving your food.
Also, eliminate junk food and sugary drinks from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition.
These include foods such as; instant noodles, ice cream, pastries, baked goods, fried foods, ultra-processed snacks, sugary drinks, and alcohol. Avoid these foods when trying to lose weight or find healthier alternatives.
Focus on better nutrition.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein and fiber. These foods are better for weight loss as they keep you full for longer.
Adding protein to your diet can help speed up weight loss. Lean meats, eggs, fish, poultry, legumes, and tofu are high-protein foods you can easily incorporate into your diet.
Fill up on fiber-rich fruits, vegetables, and whole grains. Swap out refined cereals, white bread, and pasts for whole-grain alternatives. Eat more fruit and vegetables to add volume to your meals. Also, as these are low in calories, you can enjoy an extra serving or two.
Stay active with exercise.
Exercising is a great way to burn extra calories to boost weight loss. It is recommended that healthy adults spend at least 250-minutes exercising weekly.
A combination of both cardio and weight training is ideal. Cardio exercises increase your heart rate to burn calories fast. While doing cardio, you will find yourself breathing hard and fast. Running, rowing, biking, or hiking are good examples.
Strength training involves working against a force to build more muscle. This will often involve using your body weights or lifting heavy weights at the gym. Deadlifts, squats, lunges, pull-ups, and planks are good examples.
Start slow when working out and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or rowing instead.
If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less time to complete yet are just as effective at burning calories. Do these to burn enough calories to lose 34 pounds safely.
Can I lose 34 pounds in 3 months? Conclusion
While it is possible to lose 34 pounds in 3 months, it is not recommended. It is an unhealthy goal and much more than what experts recommend you lose in 3 months.