Can I lose 42 pounds in 3 months?
It is possible to lose 42 pounds in 3 months. However, it is not recommended. This 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 147,000 to lose 42 pounds. In 3 months, this comes down to a daily calorie deficit of 1,633. A high number that most people will struggle to achieve for several reasons.
First, most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved. Howeevr, it is not enough to lose 42 pounds in 3 months. You still have to burn an extra 1,133 calories with exercise.
Second, you’d have to exercise long and hard to burn this many calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming. This person would have to maintain this workout for at least 2 hours daily to burn enough calories to lose 42 pounds in 3 months.
It is much more than what experts recommend you spend exercising weekly and is not recommended.
How quickly can you lose 42 pounds?
Generally, it takes about 5.25 – 10.5 months to lose 42 pounds. This is a safe amount of time t lose 42 pounds for most people. It’s also what CDC (center for disease control and prevention) recommended for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 42 pounds in 10.5 months. Double it to a weight loss rate of 2-pounds a week to lose 42 pounds in 5.25 months. The best way to achieve this is by eating fewer calories and exercising often.
Start with portion control to help you eat less at mealtimes. Use the MyPlate method when serving food at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller side plates or bows when serving food.
Eliminating empty calories from your diet can also help reduce your daily calories. These foods are bad for weight loss, as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
Eliminate them from your diet or find healthier alternatives to lose 42 pounds.
Focus on nutrient-dense foods.
Make up for the reduced calories by eating more nutrient-dense foods. Ensure your diet is full of protein and fiber foods. These foods are great for weight loss as they keep you full for longer.
By adding more protein to your diet, you also reduce appetite and boost your metabolism. Lean meats, fish, tofu, legumes, and poultry are all protein foods you can easily add to your diet. Start your day with eggs instead of a sugar-filled bowl of breakfast cereal.
High-fiber whole grains, fruits, vegetables, nuts, and seeds are also as good. Incorporate them into your diet to feel full for longer. Swap out refined cereals for healthier whole-grain alternatives. By eating more fruits and veggies at mealtimes, you also add volume to your meals. A win-win situation when trying to lose 42 pounds.
Do cardio and lift more weights.
Healthy adults should spend at least 200 minutes exercising weekly. It is not only good for your health but also for weight loss. A good workout routine should include both cardio and strength training.
Cardio exercises raise your heart rate to burn calories fast. With these exercises, you find yourself breathing hard and fast. Swimming, running, rowing, cycling, and jumping rope are good examples. Start slow with cardio and choose a workout you enjoy to avoid getting overwhelmed. If you hate running, consider swimming or cycling instead.
With strength training, you’re working against a force to build muscle. This will involve lifting heavy weights at thy gym or using your body weight as resistance. Deadlifts, squats, lunges, planks, or pull-ups are good examples. Compound exercises that target multiple muscle groups are especially good at burning fat. Start slow and build momentum as you go to prevent injury.
Can I lose 42 pounds in 3 months? Conclusion
Although it is possible to lose 42 pounds in 3 months, it is not recommended. It is much more than what experts recommend you lose in 3 months and is considered unsafe.