Can I lose 49 pounds in 3 months?
It is possible to lose 49 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 171,500 to lose 49 pounds. In 3 months, this comes down to a daily calorie deficit of 1,906. A high number that most people will struggle to achieve or sustain for several reasons.
First, most experts recommend a moderate calorie reduction of at least 500. This is enough to jumpstart weight loss without leaving you feeling started. However, this is not enough to lose 49 pounds in 3-months. You have to burn an extra 1,406 calories with exercise.
Second, you’d have to exercise for long and very hard to burn this many extra 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 3 hours to burn enough calories to lose 49 pounds in 3 months. A task that most people will struggle to ahieve. Not only due to the intensity required but also the time commitment.
How long to lose 49 pounds?
It takes about 6.125 – 12.25 months to lose 49 pounds. This is a safe amount of time to lose 49 pounds for most people. It’s also what the CDC (center for disease control and prevention) recommends for safe weight loss.
With a daily calorie deficit of 500, expect to lose 49 pounds in 12.25 months. Double it to a daily calorie deficit of 1000 to lose 49 pounds in 6.125 months. The best way to achieve this is by reducing your daily calories and exercising.
Start with small sustainable changes such as portion control to reduce your daily calories. Use 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 your serving plate as a guide. Fill half the plate with veggies before adding protein or carbs.
Also, eliminate junk food from your diet. These foods are full of additives and added sugar that increases your appetite. Also, they’re high in calories with little nutrition.
Think of foods such as; ice cream, instant noodles, potato chips, fried foods, and baked treats. Sugary drinks are also just as bad. Eliminate them from your diet to lose 49 pounds.
You’re better off drinking water to stay energized rather than these sugar-filled beverages. Or better yet, make your drinks at home and skip the high-calorie add ons.
Eat better to lose weight.
Eat more nutrient-dense foods to make up for the reduced calories. Ensure your daily diet is full of protein and fiber. These foods are good for weight loss as they keep you full for longer.
Start your day with eggs or oatmeal, and you’ll notice reduced appetite throughout the day.
Enjoy lean meats, fish, or poultry for lunch. Or better yet, have some high-fiber legumes instead. Add nutrient-dense veggies such as; kale, spinach, and broccoli to your meals. As they’re loe in calories, you can enjoy an extra serving or two.
Stay active with exercise.
Healthy adults should spend at least 250 minutes exercising weekly. It is not only good for your heart but also for weight loss. A combination of cardio and weight training is ideal. Alternate between these two for best results.
Cardio exercises such as; running, rowing, cycling, and jumping rope help burn calories fast. With these exercises, you find yourself breathing hard and fast. Start slow and focus on workouts you enjoy to avoid getting overwhelmed.
With strength training, you’re working against a force to build muscle. Deadlifts, lunges, planks, or pull-ups are good examples. The more muscle you have, the more calories you burn. Whatsmore, you burn calories even after your workout. A win-win situation when trying to lose weight.
Compound exercises that target multiple muscle groups are especially good at burning fat. Add them to your routine to lose 49 pounds.
Can I lose 49 pounds in 3 months? Conclusion
Although it is possible to lose 49 pounds in 3 months, it is not recommended. It is more than what experts recommend you lose in 3 months and is unhealthy.