Can I lose 37 pounds in 3 months?
It is possible to lose 37 pounds in a month. 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 129,500 to lose 37 pounds. In 3 months, this comes down to a daily calorie deficit of 1,439. A high amount that most people will struggle to achieve.
First, most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived. Howeevr, it is not enough to lose 37 pounds in 3 months. You still have an extra 939 calories to burn with exercise.
Second, you’d have to exercise for long and hard to burn enough calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while lifting weights.
This person would have to maintain this workout for at least 2 hours daily to burn enough calories to lose 37 pounds in 3 months. An unhealthy workout plan that leaves no days to rest or recover. Also, it’s much more than what experts recommend you spend exercising.
Losing 37 pounds this fast is not recommended. Also, you’re more likely to gain all the weight back.
How long will it take to lose 37 pounds?
Generally, it takes about 4. 6 – 9.25 months to lose 37 pounds. This is a healthy amount to lose 37 pounds for most people. It’s also what most experts recommend for safe weight loss.
With a daily calorie deficit of 500, expect to lose 37 pounds in 9.25 months. Double it to a daily calorie deficit of 1000 to lose 37 pounds in 4.6 months. The best way to achieve this is by reducing your daily calories and exercising often.
You don’t have to change all aspects of your diet to achieve this reduction. Start with small sustainable changes such as; removing unnecessary calories from your diet. Think of foods such as; cookies, potato chips, cakes, pastries, candy, and fried foods. These empty calories are bad for weight loss as they’re high in calories with little nutrition.
Sugary drinks such as; soda, fruit concentrates, energy drinks, and store-bought coffees are also just as bad. A cup of Starbucks White chocolate mocha contains a whopping 400-calories. That’s just for one drink that won’t satisfy your hunger.
Eliminate these from your diet or find healthier alternatives. You’re better off drinking water to stay energized throughout the day instead.
Also, consider practicing portion control at mealtimes. Use simple techniques such as the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller side plates or bowls when serving your food. This way, you only eat as much as you need.
Stay active with exercise.
Exercising is a great way to burn extra calories to boost weights loss. Most experts recommend that healthy adults spend at least 200 minutes (more than 3-hours ) exercising weekly. A combination of cardio and strength training is ideal.
Cardio exercises such as; swimming, running, rowing, and cycling burn calories fast. Strength training exercises such as; deadlifts, squats, lunges, planks, and pull-ups help build muscles. The more muscle you have, the more calories you burn.
Start slow and focus on the exercises you enjoy doing to avoid getting overwhelmed. If you hate running, consider swimming or cycling instead. If f you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minute to complete yet are just as effective at burning calories.
Can I lose 37 pounds in 3 months? Conclusion
While it is possible to lose 37 pounds in 3 months, it is not recommended. It is much more than what experts recommend you lose in 3 months and is unsafe.