Can you lose 19 pounds in a week?
No, you cannot lose 19 pounds in a week. This is much more than the 1 – 2 pounds most experts recommend you lose in a week and is dangerous.
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 a week, this comes down to a daily calorie deficit of 9,500. An unrealistic amount for most people.
Most experts recommend a moderate calorie reduction of at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 19 pounds in a week. You still have an extra 9,000 calories to burn with exercise.
You’d have to exercise long and hard to burn this many calories daily. A person who weighs 185 pounds, for example, burns approximately 252-calories in 30 minutes while lifting weights. This person would have to maintain this workout for at least 18-hours daily. An unhealthy workout plan that most people will not be able to achieve.
Losing 19 pounds this fast is not recommended. Also, you’re more likely to gain the weight back.
How long will it take to lose 19 lbs?
It takes about 9.5 – 19 weeks to lose 19 pounds for most people. This is a safe and healthy amount of time to lose 19 pounds.
With a daily calorie deficit of 500, expect to lose 19 pounds in 19 weeks, a little over 4-months. Double it to a daily calorie deficit of 1000 to lose 19 pounds in 9.5 weeks, a little over 2-months.
The best way to achieve this is by reducing your daily calories and exercising to burn extra calories.
You don’t have to change all aspects of your diet to reduce your calories. Start with small changes such as; eliminating empty calories from your diet. Think of foods such as; instant noodles, ice cream, fried foods, baked treats, and candy.
These foods are bad for weight loss as they’re high in calories with little nutrition. Sugary drinks such as; soda, fruit concentrated, energy drinks, and store-bought coffee and tea are also just as bad. Eliminate these from your diet or find healthier alternatives.
Also, consider portion control to help you eat less at mealtimes. Use simple hacks such as the MyPlate method when serving food. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. Or better yet, use smaller side plates or bowls when serving your food.
Increase your protein and fiber intake.
Protein and fiber are a must-have when trying to lose 19 pounds. These foods keep you full for longer. Also, protein can help reduce appetite and boost your metabolism.
Start your day with protein-rich eggs instead of the usual sugar-filled bowl of cereal. Lean meats, tofu, legumes, fish, and poultry are high-protein foods you can easily add to your diet.
High-fiber foods are just as good as they take longer to digest and absorb, keeping you full longer. Ensure your diet is full of fruits, vegetables, and whole grains rich in fiber.
Substitute refined cereals, white bread, and pasta for healthier whole-grain alternatives. Besides, fruits and vegetables are a great way to add volume to your meals.
Exercise to burn extra calories.
Exercising is a great way to burn extra calories to lose 19 pounds. Most experts recommend healthy adults spend at least 200 minutes (more than 3hours) exercising weekly.
A combination of cardio and strength training is ideal for best results. Cardio raises your heart rate to burn calories fast. With cardio exercises, you will find yourself breathing hard and fast. Running, rowing, jumping rope, cycling, and swimming are good examples.
Start slow with these exercises and focus on what you enjoy to avoid getting overwhelmed.
If you hate cardio, consider weight lifting exercises that build muscles. Squats, deadlifts, lunges, planks, or pull-ups are good examples. Start slow and build momentum as you go. Also, vary your workouts and intensity to target different muscle groups in the body.
Can you lose 19 pounds in a week? Conclusion
It is not possible to lose 19 pounds in a week. This is an unsafe goal and much more than what experts recommend you lose in a week,