Can you lose 19 pounds in 2 months?
It is possible to lose 19 pounds in 2 months. This is a safe and healthy amount of time to lose 19 pounds.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 66,500 to lose 19 pounds. In 2 months, this comes done to a daily calorie deficit of 1,108. A moderate amount that most people can achieve with diet and exercise.
A moderate calorie reduction of at least 500 is what most experts recommend for weight loss. It is enough to jumpstart weight loss without leaving you feeling deprived. However, you still have an extra 658 calories to burn with exercise.
Eat at a healthy calories deficit.
You don’t have to change all aspects of your diet o create this deficit. Start with small sustainable changes such as; eliminating empty calories.
These are high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite. Think of foods such as; ice cream, instant noodles, cookies, candy, cakes, or chips. Sugary drinks such as; soda, fruit concentrates, store-bought coffee, and energy drinks are also just as bad.
Eliminate these from your diet or find healthier alternatives. If you have to snack, choose nuts, fresh fruit, greek yogurt, cottage cheese, or hard-boiled eggs that are more filling.
Also, consider portion control to help you eat less. Use simple hacks such as the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, or fruit. Or better yet, use smaller side plates or bowls when serving your food.
Using these hacks, you don’t have to worry about how much food you’re eating. Do these, and you will reduce your calories to lose 19 pounds.
Change your diet to lose weight.
Make up for the reduced calories in your diet with nutrient-dense foods. Ensure your diet is full of fiber and protein. These foods are great for weight loss as they keep you full for longer.
Adding protein-rich foods to your diet can help reduce your appetite and boost your metabolism. Lean meats, tofu, legumes, fish, and poultry are high-protein foods you can add to your diet.
High-fiber foods such as; whole grains, fruits, and vegetables are also just as filling. Substitute refined cereals, white bread, and pasta for whole-grain alternatives. By eating more fruits, and vegetables you add volume to your meals.
Add exercise to your weekly routine.
The right exercise plan can help you burn 658 calories daily to lose 19 pounds in 2 months. 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 1-hour daily to burn enough calories. A goal that’s in line with what experts recommend when exercising for weight loss.
A combination of cardio and strength training is ideal.
Cardio exercises increase your heart rate to burn calories fast. Swimming, running, cycling, rowing, basketball are good examples. Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or swimming instead.
If you hate exercising outdoor, invest in quality at-home equipment such as; treadmills or stationary bikes.
With strength training, you’re working against a force to build muscles. Squats, deadlifts, lunges, planks, or pul-ups are good examples. Start slow when lifting weights and build momentum as you go. Consider working with a certified trainer to prevent injury if you’re a beginner.
Vary your workout pace and intensity to target different muscle groups in the body. Don’t stick to the same upper/lower body workouts daily. Do these to burn enough calories to lose 19 pounds in 2 months.
Can you lose 19 pounds in 2 months? Conclusion
Yes, you can lose 19 pounds in 2 months. This is a safe amount of weight to lose in 2months for most people. It’s what experts recommended for healthy weight loss.