Can you lose 26 pounds in 3 months?
It is possible to lose 26 pounds in 3 months. It is a healthy amount of time to lose 26 pounds for most people. It’s also in line with CDC (center for disease control and prevention) guidelines for healthy weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 91,000 to lose 26 pounds. In 3 months, this comes down to a daily calorie deficit of 1,011. A safe and sustainable calorie deficit for most people.
Start by tracking your daily calories to evaluate your diet and make healthier choices. It’s harder to enjoy that extra slice of cake when you know how many calories it contains.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved. However, this means you still have an extra 500 calories to burn with exercise.
Cut out empty calories first to reduce your calories. For example, by skipping your daily cup of peppermint mocha from Starbucks, you can cut about 330 calories. If you have several cups in a day, you reduce your calories significantly.
Avoid foods such as; cookies, cakes, pastries, fried foods, sugary drinks, ultra-processed snacks, and alcohol, especially beer. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
Also, consider portion control to help you eat less. Use smaller plates or bowls to help you better portion your food. You can also use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs.
Do these, and you will lose 26 pounds in 3 months.
Eat better to lose 26 pounds in 3 months.
Food is fuel for the body. Prioritize nutrient-dense foods to make up for the reduced calories.
Start your day with high-fiber oatmeal or protein-rich eggs instead of sugar-filled cereal. Having these foods at the start of your day reduces your appetite and can help you eat less throughout the day to lose 26 pounds in 3 months.
Enjoy lean cuts of meat, fish, or poultry for lunch or dinner. These are quality proteins that can boost your metabolism. Or better yet, have some beans, peas, or lentils. These are also just as filling.
Fill up on veggies. Ensure your plate is full of vegetables such as; kale, spinach, broccoli, and Brussel sprouts. These are great for weight loss as they add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Do some cardio and lift more weights.
Exercising can help you burn that extra 500 calories to lose 26 pounds in 3 months.
A 185-pound person, for example, burns approximately 252 calories in 30 minutes while swimming. This person would have to swim for at least 1-hour daily to burn enough calories. A doable goal for most people. Also, it’s in line with what experts recommend you spend exercising weekly.
Cardio exercises such as; jumping rope, running, rowing, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build and strengthen muscles.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider walking or rowing instead. If you can’t stand to exercise alone, consider team sports.
Vary your workouts for best results. Do cardio in the morning and lift weights in the evening or vice versa. If you struggle with a busy schedule, consider HIIT (high-intensity interval training) workouts that take less than 45-minutes to complete.
Can you lose 26 pounds in 3 months? Conclusion
Losing 26 pounds in 3 months can be done. It is a safe weight loss goal in line with what experts recommend.