Can you lose 11 pounds in a month?
While it is possible to lose 11 pounds in a month, it is not recommended. It is much more than want experts recommend you lose in a month.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 38,500 to lose 11 pounds. In a month, this comes down to a daily calorie deficit of 1,233.
Start by changing your diet to lose 11 pounds in a month. Most experts recommend a moderate calorie reduction of at least 500. This is enough to jumpstart weight loss without leaving you feeling deprived.
You don’t have to change all aspects of your diet to achieve this deficit. Start with small but significant changes such as; cutting out junk food and empty calories from your diet. Avoid these foods when trying to lose weight as they increase your appetite. Also, they’re high in calories with little nutritional benefit.
These include foods such as; donuts, ice cream, cookies, pastries, cakes, ultra-processed dry snacks, and fried foods. Als included in this list are liquid calories from drinks such as; sodas, fruit concentrates, energy rinks, and store-bought coffees. Eliminate these from your diet to lose 11 pounds in a month.
You can also consider portion control to help you eat less. Use your plate as a serving guide to avoiding overeating. Fill half of it with veggies before adding protein or carbs. Or better yet, serve your food on smaller plates or bowls. With these portion control tips, you never have to second-guess your serving again.
Eat better to lose weight.
Focus on nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, fiber, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal instead of a sugar-filled bowl of cereal. Eat more protein foods in the morning, and you’ll notice a reduced appetite throughout the day. Choose lean meats, fish, poultry, or protein. Or better yet, choose high-fiber peas, beans, or lentils that are just as filling.
Ensure that vegetables such as; kale, spinach, broccoli, and Brussel sprouts are always on your plate. These veggies are a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
If you struggle with a busy schedule, pack some leftovers for lunch. This way, you’re not tempted to opt for convenient fast foods.
Learn to make healthy substitutions where possible. Enjoy fresh fruit after your meals instead of high-calorie baked desserts. Do these, and you will lose 11 pounds in a month.
Exercise to lose weight
Exercising can help you burn off extra calories. However, it has to be for the correct duration and intensity. A 185-pound person, for example, burns approximately 420 calories in 30 minutes, swimming vigorously. This person would have to maintain this exercise for at least one 1-hour daily to lose 11 pounds in a month.
Cardio exercises such as; swimming, rowing, jumping rope, or running burn calories fast. If you struggle with a busy schedule, consider high-intensity interval workouts. HIIT workouts take less than 30-minutes to complete yet are just as effective at burning fat.
If you hate cardio, consider weight training exercises such as; deadlifts, squats, lunges, or planks. These will help you build muscle and boost your metabolism as well.
Can you lose 11 pounds in a month? Conclusion
Losing 11 pounds in a month is possible but not recommended for most people. It is much more than what experts recommend you lose in a month.