Can you lose 28 pounds in 2 months?
It is possible to lose 28 pounds in 2 months. However, it is not recommended. It is much more than what experts recommend you lose in 2 months and is unhealthy.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 98,000 to lose 28 pounds. In 2 months, this comes down to a daily calorie deficit of 1,633. A high number that most people will find hard to sustain.
First, a moderate calorie reduction of at least 500 is what most experts recommend for weight loss. It is enough to jumpstart weight loss without leaving you feeling starved. However, it is not enough to lose 28 pounds in 2 months. You still have an extra 1,133 calories to burn with exercise.
Second, you have to exercise intensely and for every long to burn 1,133 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 2 hours. An unrealistic expectation for most people. Not only due to the time commitment but also due to the intensity required. A good workout routine should include rest days to allow your body to heal.
How long to lose 28 pounds?
Generally, it takes about 3.5 – 7 months to lose 28 pounds. It is a safe amount of time to lose 28 pounds for most people. 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 28 pounds in 7 months. Double it to a daily calorie deficit of 1000 to lose 28 pounds in 4 months. Eating less and increasing your physical activity is the key to losing 28 pounds.
Controlling your food portions can help reduce your calories. Use techniques such as the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, serve your food on a smaller plate or bowl.
Also, eliminate junk food from your diet. These include foods such as; instant noodles, fast food, ice cream, sugary drinks, potato chips, and crackers. Avoid these when trying to lose weight as they’re high in calories with very little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
Change your diet.
Focus on better nutrition to lose 28 pounds and keep it off for good. Eat more vegetables, protein, carbs, and fruit. These foods are better for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite.
Some good sources of protein include; eggs, legumes, tofu, lean meats, poultry, and fish. Add these to your diet to reduce appetite and boost your metabolism.
Fill up on fiber-rich veggies, fruit, and whole grains. These foods are just as filling and should be part of your daily diet to lose weight. Veggies such as; spinach, kale, broccoli, and Brussel sprouts are a great way to add volume to your meals. As they’re low in calories, you can enjoy an extra serving or two.
Cut back on refined carbs and instead eat more complete crabs. Swap out white pasta, bread, and other cereals for whole-grain alternatives. These are more filling as they take longer to break down.
Commit to exercising.
It is recommended that healthy adults spend more than 200-minutes exercising weekly. It is not only good for your health but also for weight loss. Alternate between cardio and weight training exercise for best results.
Cardio exercises increase your heart rate to burn calories fast. They include swimming, running, rowing, biking, hiking, or jumping rope. Start slow with these activities, and focus on workouts you enjoy doing to avoid getting overwhelmed.
Resistance training involves working against a force to build and strengthen your muscles. They include weight lifting exercises such as; deadlifts, squats, lunges, or planks. Consult with a certified trainer if you’re new to the gym. They will help you with your form and posture. Also, this will prevent injury as you’re dealing with heavy equipment.
Build momentum as you go and vary your intensity for best results.
Can you lose 28 pounds in 2 months? Conclusion
Although it is possible to lose 28 pounds in 2 months, it is not recommended. It is much more than what experts recommend you lose in 2 months.