Can I lose 70 pounds in 8 months?
It is possible to lose 70 pounds in 8 months. It is a safe amount of weight to lose in 8 months. It’s also in line with what most experts recommend for healthy weight loss.
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. It comes down to a daily calorie deficit of 1020. A moderate calorie deficit can be achieved with diet and exercise.
Start by eating less and then work off the remaining calories with exercise. Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. Aim for a moderate reduction of at least 500. This way, you still have plenty of calories to survive on.
You don’t have to change all aspects of your diet to lose 70 pounds in 8 months. Cut out high-calorie foods with little nutritional benefit. These include foods such as; baked treats, sweets, fizzy drinks, alcohol, and fried foods.
Add exercise to your weekly routine to burn off the remaining 520-calories. A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for at least 45-minutes daily to burn enough calories to lose 70 pounds in 8 months. A reasonable goal that most people can achieve.
Create a calorie deficit.
Weight loss occurs when you eat fewer calories than the body needs. This creates a caloric deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. The best way to achieve this is with diet and exercise.
Start by making the right changes to your diet. Most experts recommend a moderate calorie reduction of 500 – 1000 to lose weight. Cut out junk foods and other empty calories that added no nutritional benefit to reduce your calories.
Also, consider portion control. Use 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 overeating.
Eat better to lose weight.
Focus on eating nutrient-dense foods to make up for the reduced calories. Eat more vegetables, fiber, complex carbs, and protein. These foods are great for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or protein-rich eggs. Do this, and you’ll notice a reduced appetite throughout the day.
Have some beans, peas, lentils, lean cuts of meat, fish, or poultry for your lunch/dinner. Lastly, add veggies to all your meals to ad volume and improve satiety. You never have to worry about extra calories with vegetables. Enjoy an extra serving or two.
If you have to snack, choose high-protein snacks such as; cottage cheese, hard-boiled eggs, or nuts. Make healthy substitutions where possible such as enjoying more sweet fruits rather than high-calorie desserts after your meal. Do these, and you will lose 70 pounds in 8 months.
Stay active to boost weight loss.
Healthy adults should spend at least 200 minutes exercising weekly. It is not only good for your health but also weight loss. You can burn extra calories to lose weight faster by exercising at the right intensity and duration.
Alternate between cardio and weight training for best results. Cardio exercises such as; running, jumping rope, or swimming help burn calories fast. Strength training exercises such as; deadlifts, squats, planks, or lunges help build muscle.
Focus on the workout you enjoy doing. This way, you’re more likely to be consistent. If you hate running, try rowing or cycling instead. If you hate exercising outdoors, invest in good-quality at-home workout equipment.
Can I lose 70 pounds in 8 months? Conclusion
Yes, you can lose 70 pounds in 8 months. It is a safe and healthy amount of weight to lose in 8 months for most people.