Can you lose 17 pounds in a month?
It is possible to lose 17 pounds in a month. However, it is not recommended. It is much more than the 4 – 8 pounds most experts recommend you lose in a month and is unsafe for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 59,500 to lose 17 pounds. In a month, this comes down to a daily calorie deficit of 1,983. A high amount that most people will struggle to achieve.
First, it is recommended to reduce your daily calories by at least 500 for weight loss. This way, you still have plenty left to survive on. However, while this is enough to jumpstart weight loss, it is not enough to lose 17 pounds in a month. You still have an extra 1,483 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 2.5 hours to burn enough calories to lose 17 pounds in a month. An unhealthy workout plan for most people due to the intensity and time commitment required.
How long will it take to lose 17 pounds?
Generally, it takes about 2 – 4.25 months to lose 17 pounds. This is a safe amount of time to lose 17 pounds for most people. It’s also in line with what CDC (center for disease control and prevention) recommended for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 17 pounds in 4.25 months. Double it to a daily calorie deficit of 1000 to lose 17 pounds in 2 months. You can chive this by eating less and exercising to burn extra calories.
Start by controlling your food portions. Use simple techniques such as the MyPlate method to reduce your calories. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Also, eliminate junk food and sugary drinks from your diet. These are bad for weight loss as they’re high in calories with little nutrition. Avoid these foods when trying to lose 17 pounds or find healthier alternatives. Drink water to stay energized rather than sugar-dilled coffee.
Eat better to lose weight.
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of vegetables, protein, and fiber. These are good for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Include protein-rich foods such as; lean meats, fish, poultry, tofu, and legumes in your diet.
Fiber-rich fruits or vegetables add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Do cardio and strength training.
Exercising is a great way to burn extra calories. Most experts recommend healthy adults spend at least 200 minutes exercising weekly. The good thing about exercise is that the more you weigh, the more calories you burn.
Cardio exercises such as; swimming, running, walking, and biking burn calories fast. Strength training exercises, on the other hand, build muscles. The more muscle you have, the more calories you burn.
Start slow and focus on workouts you enjoy doing. If you hate exercising outdoor, invest in quality at-home workout equipment. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat.
Can you lose 17 pounds in a month? Conclusion
While it is possible to lose 17 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is dangerous.