Can you lose 22 pounds in 2 weeks?
It is not possible to lose 22 pounds in 2 weeks, it is not recommended. It is much more than the 2- 4 pounds most experts recommend you lose in 2 weeks and is considered unsafe.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 77,000 to lose 22 pounds. In 2 weeks, this comes down to a daily calorie deficit of 5,500. An impossible number for most people to achieve.
You have to eat less to lose weight. 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 22 pounds in 2 weeks. You still have an extra 5000 calories to burn with exercise.
Exercising can help you burn extra calories to lose weight. However, it has to be done at the correct duration and intensity to burn enough calories to lose 22 pounds in 2 weeks.
A 185-pound person, for example, burns approximately 252-calories in a 30-minutes weight training session. This person would have to exercise for at least 10-hours daily to burn enough calories to lose 22 pounds in 2 weeks. An impossible task for most people. Not only due to the ridiculous time commitment but also due to the intensity required.
While it is possible for those who weigh more to lose about 1% of their total body weight per week. It’s almost impossible that this would result in a 22-pound weight loss in 2 weeks.
How quickly can you lose 22 pounds?
Generally, it takes about 11 – 22 weeks to lose 22 pounds. It is a safe amount of time for most people to lose 22 pounds.
With a daily calorie deficit of 500, expect to lose 22 pounds in 22 weeks. Double it to a daily calorie deficit of 1000 to lose 22 pounds in 11 weeks.
You have to create a calories deficit to lose 22 pounds. You can achieve this by eating fewer calories and exercising more often. Start by cutting out junk food and other empty calories to reduce your calories.
These include cutting out foods such as; ice creams, fried foods, pastries, cookies, cakes, candy, and sugary drinks. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
You can also consider potion control to help you eat less. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, fill half your plate with veggies before adding on protein or carbs to avoid overeating.
Once you have reduced your calories, add exercise to your routine to burn extra calories. Healthy adults should spend at least 30 – 60 minutes exercising daily.
Cardio workouts such as; running, rowing, swimming, or jumping rope can help you burn calories fast. Weight training exercises such as; deadlifts, squats, or planks build muscle and boost your metabolism.
Alternate between these workouts for best results. Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. Do these, and you will lose 22 pounds safely.
How much weight can you lose in 2 weeks?
Generally, expect to lose 2 – 4 pounds in 2 weeks. It is a healthy amount of weight for most people to lose in 2 weeks. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 2 pounds in 2 weeks. Double the effort to a calorie deficit of 1000 to lose 4 pounds in 2 weeks.
However, keep in mind that these numbers can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, weight, and height. Due to these differences, some people might lose more or less weight in 2 weeks.
Can you lose 22 pounds in 2 weeks? Conclusion
You cannot lose 22 pounds in 2 weeks. It is much more than what experts recommend you lose in 2 weeks and is considered unsafe and unhealthy for most people.