Can you lose 18 pounds in a month?
It is possible to lose 18 pounds in a month. However, it is not recommended. It is much more than what experts recommend you lose in a month and is unhealthy for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 63,000 to lose 18 pounds. In a month, this comes down to a daily calorie deficit of 2,100. A high number that most people will not be able to achieve or sustain.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. While this is enough to lose weight, it is not enough to lose 18 pounds in a month. You still have an extra 1,800 calories to burn daily with exercise.
You have to exercise long and hard to burn an extra 1,800 calories daily. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower.
This person would have to maintain this workout for at least 2.5 hours to burn enough calories to lose 18 pounds in a month. An unhealthy approach to weight loss for most people. Not only due to the time commitment but also due to the intensity required.
Losing 18 pounds this fast is not recommended. Also, you’re more likely to gain the weight back.
How long to lose 18 pounds?
It takes about 2.25 – 4.5 months to lose 18 pounds. This is a safe amount of time to lose 18 pounds for most people. It’s also in line with CDC (center for disease control and prevention) guidelines on healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 18 pounds in 4.5 months. Double it to a weight loss rate of 2-pounds a week to lose 18 pounds in 2.25 months. The best way to achieve this is by eating less and exercising to burn extra calories.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. You can achieve this by incorporating portion control and changing your diet. Use simple techniques such as the MyPlate method to help you eat fewer calories at mealtimes. Or better yet, do it the Japanese way and serve your food in small bowls.
Also, eliminate junk food and sugary beverage from your diet. These are high in calories with little nutrition. You end up eating more, piling on the calories to feel full.
A chocolate creme donut, for example, contains a whopping 306 calories. Have several in a day, and it adds up to a lot of extra calories in your diet. Avoid these foods to lose 18 pounds or find healthier alternatives.
Focus on nutrition.
Prioritize nutrient-dense foods to make up for the reduced calories. These are great for weight loss as they keep you full for longer.
Add protein-rich foods such as; eggs, lean meats, poultry, fish, legumes, and tofu to your diet. These foods can reduce appetite and boost your metabolism.
High-fiber fruits, whole grains, and vegetables are just as filling. Swap out white bread, pasta, and other refined cereals for whole-grain alternatives. Eat more fruits and vegetables to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Exercise to lose weight.
Exercising is a great way to burn extra calories and speed up weight loss. Healthy adults should spend at least 250 minutes exercising weekly.
A good workout routine should include both cardio and weight training. Cardio exercises such as; running, rowing, cycling, and biking raise your heart rate to burn calories fast. While doing cardio, you find yourself breathing fast and hard.
Strength training involves working against a force to build muscle. Squats, deadlifts, planks, pull-ups, or lunges are some examples you can try.
Alternate between these exercises to target different muscles in the body. Start slow and focus on workouts you enjoy doing. If you struggle hate running, consider walking or cycling instead.
Can you lose 18 pounds in a month? Conclusion
Although it is possible to lose 18 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month.