Can I lose 56 pounds in 5 months?
It is possible to lose 56 pounds in 5 months. However, it is not recommended. It is much more than what experts recommend you lose in 5 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 196,000 to lose 56 pounds. In 5 months, this comes down to a daily calorie deficit of 1,307. 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 deprived. However, it is not enough to lose 56 pounds in 5 months. You still have an extra 807 calories to burn with exercise.
Second, you’d have to exercise long and hard to burn this many calories. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower. This person would have to maintain this exercise for at least 1.5 hours daily. It is more time than what experts recommend you spend exercising daily.
How long does it take to lose 56 pounds?
It takes about 7 – 14 months to lose 56 pounds. This is a safe amount of time to lose 56 pounds for most people. It’s also what the experts recommended for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 56 pounds in 14 months. Double it to a daily calorie deficit of 1000 to lose 56 pounds in 7 months. The best way to achieve this is by reducing your daily calories and exercising to burn extra calories.
You don’t have to change all aspects of your diet to achieve this reduction. Start by counting your daily calories. It will help you determine how much you’re consuming.
This can help you identify all the unnecessary calories you can eliminate such as junk food. Avoid these foods when trying to lose 56 pounds as they’re high in calories with little nutrition. Also, they’re high in added sugar and other additives that increase your appetite. Eliminate these from your diet by;
- Cutting back on liquid calories from sugary drinks.
- Eliminate baked treats such as; cookies, pastries, and cakes.
- Skip the second serving at mealtimes.
- Cutting out ultra-processed snacks.
Also, practicing portion control can help you eat less at mealtimes. Use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Or better yet, use smaller side plates or bowls when serving food. We tend to overestimate how much food to consume with bigger dinner plates as the food appears smaller.
Focus instead on eating more nutrient-dense foods. Add more veggies, protein, and carbs to your diet. These foods are better for weight loss as they keep you full for longer.
Do some cardio and lift more weights.
Most experts recommend that healthy adults spend at least 200 minutes (more than 3-hours) 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. Swimming, running, jumping rope, and cycling are good examples. Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider cycling instead.
With strength training, you’re working against a force to build muscle. Often, this involves lifting heavy weights at the gym or using your body as resistance. Deadlifts, lunges, planks, and pull-ups are good examples.
Compound exercises that target multiple muscle groups are especially good at burning fat. Incorporate them into your routine to lose 56 pounds.
Also, don’t just stick to the same workouts. Vary your workouts to target multiple muscle groups in the body.
Can I lose 56 pounds in 5 months? Conclusion
While it is possible to lose 56 pounds in 5 months, it is not recommended. It is much more than what experts recommend you lose in 5 months and is unsafe.