Can I lose 44 pounds in 2 months?
It is possible to lose 44 pounds in 2 months. However, it is not recommended. It is more than what experts recommend you lose in 2 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 154,00 to lose 44 pounds. In 2 months, this comes down to a daily calorie deficit of 2,567 calories. A high amount that most people will struggle to achieve for several reasons.
First, a calorie reduction of at least 500 is what most experts recommend. It is enough to jumpstart weight loss without leaving you feeling deprived. However, it is not enough to lose 44 pounds in 2 months. You still have an extra 2,067 calories to burn with exercise.
Second, you’d have to exercise long and hard to burn these 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 exercise for at least 3.5 hours to burn enough calories to lose 44 pounds in 2 months. A dangerous approach to weight loss that is not recommended. Most people will not be able to sustain such an intense workout routine.
How long to lose 44 pounds?
Generally, it takes bout 5.5 – 11 months to lose 44 pounds. This is a safe amount of time to lose 44 pounds for most people. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 44 pounds in 11 months. Double it to a daily calorie deficit of 1000 to lose 44 pounds in 5.5 months. The best way to achieve this is by eating fewer calories and exercising often.
Practicing portion control at mealtimes can help you reduce your daily calories. Use the MyPlate method when serving food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Or better yet, serve your food on smaller side plates or bowls. With oversized dinner plates, it’s easier to overeat as the food appears smaller. Howeevr, with these simple techniques, you can reduce how much you eat at mealtimes.
Also, eliminate empty calories from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition. You end up eating more calories to satisfy your hunger. Think of foods such as; ice creams, instant noodles, fried foods, or baked goods.
A small bag of lays potato chips contains 140-calories. That’s just for 13-chips that won’t satisfy your hunger. As a result, you end up eating more calories. Avoid these foods or find healthier alternatives. Choose healthy snacks such as; nuts, seeds, fruit, or greek yogurt instead.
Eat better to lose weight.
Make up for the reduced calories with nutrient-dense foods. Add more protein and fiber foods to your diet. These are best for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or eggs, and you’ll notice a reduced appetite throughout the day. Swap out deli meats and sausages from lean meats, fish, or poultry for protein.
Swap out refined cereals for healthier whole-grain alternatives rich in fiber. Add more fruits and vegetables to your diet. They’re low in calories and a great way to add volume to your meals. Do these, and you will feel full and satisfied even as you reduce your calories.
Burn extra calories with exercise.
Exercising can help you burn extra calories to boost your weight loss. The good thing with exercise is that the more you weigh, the more calories you burn once you get started. Combine cardio and strength training for best results.
Cardio exercises such as; running, swimming, cycling, or rowing help burn calories fast. With weight training, you’re working against a force to build muscles. The more muscle you have, the more calories you burn even while at rest. A win-win situation when trying to lose 44 pounds.
Start slow and focus on no workouts you enjoy to avoid getting overwhelmed. Also, don’t just stick to the same workout. Vary your workouts to target different muscle groups in the body.
Can I lose 44 pounds in 2 months? Conclusion
While it is possible to lose 44 pounds in 2 months, it is not recommended. It is much more than what experts recommend you lose in 2 months.