Can I lose 70 pounds in 7 months?
While it is possible to lose 70 pounds in 7 months, it is not recommended. It is much more than the 28 – 56 pounds most experts recommend you lose in 7 months.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 245,000 to lose 70 pounds. In 7 months, this comes down to a daily calorie deficit of 1,167. A moderate calorie reduction you can achieve 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 70 pounds in 7 months, you need to eat less. A reduction of 600 is enough to jumpstart the weight loss process. Also, this leaves you with plenty more calories to survive on so that you don’t feel deprived.
You don’t have to change your whole diet to achieve this reduction. Start with small changes such as cutting out junk food and empty calories. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
These include foods such as; sugary drinks, fried foods, highly-processed snacks, candies, pastries, cookies, cakes, and alcohol, especially beer. Reduce your intake of these foods or cut them from your diet.
Also, consider portion control to help you reduce your calories. We tend to overestimate just how much food we need to eat. You don’t have to second-guess yourself with simple tips such as serving your food on smaller plates or bowls.
Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs to avoid overindulging.
Eat better to lose weight.
Focus on eating more nutrient-dense foods to make up for the reduced calories to lose 70 pounds in 7 months.
Eat more vegetables, complex carbs, fiber, and protein. These foods are great for weight loss as they keep you full for longer. Start your day with high-protein eggs, and you’ll notice a reduced appetite throughout the day.
High-fiber foods such as; beans, lentils, or peas are also just as effective at keeping you full. Also, they’re budget-friendly.
Choose lean cuts of meat, fish, or poultry for your protein. Don’t forget the veggies at mealtimes. Veggies such as; kale, broccoli, Brussel sprouts, or spinach are low in calories. They’re a great way to add volume to your meals and improve satiety.
Stay active to lose weight.
Exercise is a great way to burn the extra 667 calories to lose 70 pounds in 7 months. You have to exercise for the correct duration and intensity to burn enough calories.
A 185-pound person, for example, burns approximately 420-calories in 30 minutes, running at a speed of 6-MPH. This person would have to exercise for at least 45 minutes or 1 hr at this speed to burn enough calories to lose 70 pounds in 7 months. It is a doable and realistic goal for most people.
Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often. Alternate between cardio and weight training for best results. Cardio exercises such as; jumping rope, swimming, rowing, and cycling burn calories fast.
Strength training exercises such as; squats, deadlifts, lunges, and planks build muscle. The more muscle you have, the better your metabolism.
Can I lose 70 pounds in 7 months? Conclusion
Although it is possible to lose 70 pounds in 7 months, it is not recommended. It is much more than what experts recommend you lose in 7 months.