can i lose 55 pounds in 6 months

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Can I lose 55 pounds in 6 months?

It is possible to lose 55 pounds in 6 months.

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 192,500 to lose 55 pounds. In 6 months, this comes down to a daily calorie deficit of 1,064. It is only slightly above what experts recommend and can be achieved with diet, and exercise.

We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight, you need to eat less. Most experts recommend a moderate calorie reduction of 500 – 1000. It is enough to jumpstart weight loss without leaving you feeling deprived. You don’t have to change all aspects of your diet to reduce your calories.

Make small changes such as cutting out junk food and other empty calories. These include foods such as; sugary drinks, cakes, cookies, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer. These foods are often high in calories or other additives that increase your appetite and cravings.

Also, they’re high in calories with little nutritional benefit. Cut these foods from your diet to lose 55 pounds in 6 months.

You can also consider portion control to reduce how much you eat. Use simple tips such as serving your food on smaller plates or bowls to reduce your calories. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding on protein or carbs.

Eat better to lose weight.

Once you have reduced your calories, focus on eating more nutrient-dense foods to lose 55 pounds in 6 months. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer.

Start your day with protein-rich eggs or high-fiber oatmeal, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, fish, or poultry for protein. These foods will also boost your metabolism and reduce your appetite.

High-fiber foods such as; beans, peas, or lentils are just as filling for your lunch or dinner. Also, they’re cheaper and are great for those who want to eat healthy on a budget.

With vegetables, you can add volume to your meals to improve satiety. Also, as they’re low in calories, you can enjoy an extra serving or two without having to worry about calories.

Also, make healthy substitutions where possible. Eat fresh fruits after your meal instead of high-sugar baked desserts. Eat baked potatoes instead of processed chips.

Exercise to burn more calories.

Exercising can help you burn extra calories to lose 55 pounds in 6 months.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider walking or rowing instead.

Alternate between cardio and weight training for best results. Cardio exercises such as; running, rowing, or jumping rope burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build more muscle. The more muscle you have, the better your metabolism.

If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 30-minutes to complete yet are just as effective at burning fat.