Can you lose 27 pounds in 4 months?

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Can you lose 27 pounds in 4 months?

It is possible to lose 27 pounds in 4 months. It is a safe and healthy amount of time to lose 27 pounds. It’s also in line with what most experts recommend 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 94,500 to lose 27 pounds. In 4 months, this comes down to a daily calorie deficit of 788. A moderate amount you can achieve with diet and exercise.

Most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to jumpstart weight loss without leaving you feeling deprived. However, you still have an extra 288 calories left to burn with exercise.

You don’t have to change all aspects of your diet to achieve this goal.

Start with small changes such as controlling your food portion to reduce your calories. Use the MyPlate method to eat less. Divide your plate into four equal sections for your veggies, protein, carbs, and fruits.

Or better yet, serve your food on a smaller plate or bowls. Using these tips, you can avoid overeating and lose 27 pounds in 4 months.

Also, cut out empty calories from your diet. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. These include foods such as; cookies, cakes, pastries, ultra-processed dry snacks, fried foods, sugary drinks, and alcohol.

Opt for healthier alternatives to your favorite foods. Drink water to stay energized rather than high-calorie coffee drinks or energy drinks.

Make small sustainable changes.

Focus on prioritizing nutrient-dense foods to make up for reduced calories.

Whole grains, vegetables, and fruits are full of filling fiber. Stock up and ensure your meals are full of these foods. Some good sources of protein include; eggs, lean meats, poultry, and fish. Add these to your diet to reduce appetite and boost your metabolism.

Or better yet, have some beans, peas, or lentils that are just as filling. Ensure vegetables such as; kale, spinach, broccoli, and Brussel sprouts are part of your meal. These are low in calories and are a great way to add volume to your meals.

If you often eat fast food for lunch, replace this with healthier alternatives. Learn how to meal plan and prep to avoid letting hunger dictate what you eat.

Remember, this isn’t a diet you have to do to lose 27 pounds in 4 months but rather a new lifestyle change. These small sustainable habits will help you lose weight and keep it off.

Do some cardio and lift more weights.

To lose 27 pounds in 4 months, you have to burn 288 calories daily. A doable goal that most people can easily chive. Also, it’s in line with what most experts recommend. That is, healthy adults spend more than 250 minutes exercising weekly.

A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a speed of 4-MPH. This person would have to exercise for at least 40-minutes to burn enough calories to lose 27 pounds in 4 months.

Alternate between cardio and weight training for best results. Cardio exercises increase your heartbeat and help you burn calories fast. These include swimming, running, rowing, and cycling.

Strength training exercises work against a force to build and strengthen muscles. These include squats, deadlifts, and lunges.