Can you lose 27 pounds in a month?

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Can you lose 27 pounds in a month?

It is possible to lose 27 pounds in a month. However, it is not recommended. It is much more than the 4 – 8 pounds most experts recommend you lose in a month.

It takes a calorie deficit of 3,5000 to lose a pound of fat. You need a higher calorie deficit of 94,500 to lose 27 pounds. In a month, this comes down to a daily calorie deficit of 3,150. A number that most people will not be able to achieve or sustain.

A moderate calorie reduction of at least 500 is what most experts recommend for weight loss. Although this is enough to lose some weight, it is not enough to lose 27 pounds in a month. You still have an extra 2,6150 calories to burn with exercise.

You have to exercise intensely and for a long time to burn 2,650 calories. 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 run for at least 5.5 hours to burn enough calories to lose 27 pounds in a month. An unrealistic task for most people. Not only due to the time commitment but also due to the intensity required.

You’re better off losing 27 pounds at the recommended rate. It’s better for your health, and also it increases the likelihood that you keep it off.

How long will it take to lose 27 pounds?

To lose 27 pounds, you have to use more calories than what you consumed. You can achieve this by increasing your physical activity or eating fewer calories.

Start by tracking your food intake to help you make healthier food choices. It’s harder to eat that second slice of cake when you know how many calories it contains.

Consider controlling your portion to eat less. Use simple hacks such as the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, serve your food on smaller plates or bowls.

Use these simple hacks to reduce your calories and avoid overeating. Apply this when snacking too. Instead of snacking right out of the bag, Serve yourself in a bowl to eat less.

Also, cut out empty calories from your diet. These include foods such as; cookies, cakes, pastries, fried foods, sugary drinks, ultra-processed dry snacks, and alcohol. These foods are high in calories with little nutrition.

Also, as they’re not filling, you have to eat more. Find healthier alternatives to your favorite junk foods. Drink plain water to stay energized rather than high-calorie energy drinks. Enjoy fresh fruit after your meal instead of high-calorie baked desserts.

Make small sustainable changes.

Eating habits can make or break your goal of losing 27 pounds. Focus on creating small sustainable changes to your diet such as prioritizing nutrient-dense foods.

Ensure your diet is full of vegetables, protein, complex carbs, and fiber. These foods are great for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or protein-rich eggs instead of sugar-filled cereal. You will notice a reduced appetite throughout the day.

Choose lean cuts of meat, fish, or poultry for your protein and avoid processed meats such as sausages. Stock up on fiber-rich whole grains, vegetables, and fruits. Enjoy an extra serving or two of vegetables at mealtimes as they’re low in calories.

Stay active to burn extra calories.

Exercising can help you burn extra calories to lose 27 pounds. It is recommended that healthy adults spend at least 250 minutes or more exercising weekly for weight loss.

Alternate between cardio and weight training for best results. Cardio exercise such as; swimming or running increases your heart rate and helps you burn calories fast.

Strength training exercises such as; squats or deadlifts help build and strengthen your muscles as you’re working against a force. Start with workouts you enjoy doing. You’re more likely to be consistent this way.