Can you lose 20 pounds in 50 days?
Although it is possible to lose 20 pounds in 50 days, it is not recommended. It is much more than the 7 – 14 pounds most experts recommend you lose in 50 days and is considered unsafe.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 70,000 to lose 20 pounds. In 50 days, this comes down to a daily calorie deficit of 1,400. A number that’s most people will struggle to achieve.
Most experts recommend reducing your daily calories by at least 500 to start losing weight. Even though this is enough to jumpstart weight loss, it is not enough to lose 20 pounds in 50 days. You still have an extra 900 calories to burn with exercise.
Exercising at the correct duration and intensity can help you lose weight. A 185-pounds person, for example, burns approximately 252-calories in 30 minutes in a vigorous session of weight training.
This person would have to spend at least 2 hours exercising daily to burn enough calories to lose 20 pounds in 50 days. A task that many people will struggle to achieve at a calorie deficit.
How many pounds can you lose in 50 days?
Generally, expect to lose about 7 to 14 pounds in 50 days. It is a safe amount of weight to lose in 50 days. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 7 pounds in 50 days. Double it to a daily calorie deficit of 1000 to lose 14 pounds in 50 days.
However, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; activity levels, weight, height, and gender.
Due to these differences, some people might lose more or less weight in 50 days. A person with an active lifestyle who exercises daily might lose more weight in 50 days when compared to another with a sedentary lifestyle with little to no movement.
How fast can you lose 20 pounds?
On average, it takes between 10 – 20 weeks to lose 20 pounds. It is a safe amount for most people to lose 20 pounds.
With a daily calorie deficit of 500, expect to lose 20 pounds in 10 weeks. Double it to a daily calorie deficit of 1000 to lose 20 pounds in 20 weeks.
Start with small changes such as eating fewer calories to lose 20 pounds. It is recommended that healthy adults reduce their daily calories by at least 500 for weight loss.
You don’t have to change all aspects of your diet either. Start with small changes such as cutting out high-calorie junk foods. These include foods such as; sweets, cakes, pastries, cookies, fried foods, sugary drinks, and alcohol.
These foods are bad for weight loss as they increase your appetite. Also, they contain little nutritional benefit. Cut these foods from your diet to lose weight.
Instead, focus on eating more nutrient-dense foods. These include; vegetables, protein, fiber, and complex carbs. These food are great for weight loss as they keep you full for longer. Ensure your meals are full of these foods, and you’ll notice reduced appetite throughout the day.
Next, add exercise to your weekly routine to burn more calories. It is recommended that healthy adults spend at least 200 minutes (more than 3 hours ) exercising weekly.
Alternate between cardio and weight training for best results. Cardio exercises such as; running, rowing, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and planks help build more muscle.
Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you hate exercising outdoor, invest in quality at-home workout equipment.
Can you lose 20 pounds in 50 days? Conclusion
While it is possible to lose 20 pounds in 50 days, it is not recommended. It is much more than what experts recommend you lose in 50 days.