can you lose 28 pounds in a month

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Can you lose 28 pounds in a month?

It is possible to lose 28 pounds in a month. However, it is not recommended. It is much more than what experts recommend you lose in a month 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 a month, this comes down to a daily calorie deficit of 3,267. A high number that most people will find difficult to achieve.

First, most experts recommend a moderate calorie reduction of at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 28 pounds in a month. You still have an extra 2,767 calories to burn with exercise.

Second, you’d have to exercise intensely and for a long to burn 2,767 calories daily. For example, a 185-pound person burns approximately 252-calories in 30 minutes while swimming. This person would have to swim for at least 5.5 hours to burn enough calories to lose 28 pounds in a month. An unhealthy and unrealistic goal.

Losing weight this quickly is not safe and it can affect your health. You’re better off allowing yourself enough time to lose 28 pounds. Also, this increases the likelihood that you keep it off.

How long should it take to lose 28 pounds?

It takes about 3.5 – 7 months to lose 28 pounds on average. This is in line with what the CDC (center for disease control and prevention) recommended for healthy weight loss.

At a weight loss rate of 1-pound a week, expect to lose 28 pounds in 7 months. Double it to a weight loss rate of 2-pounds a week to lose 28 pounds in 4 months. You can chive this with simple changes to your diet to help you eat less and exercise more.

Cut junk food from your diet first. These include foods such as; crackers, instant noodles, pretzels, potato chips, or ice cream. Avoid these foods when trying to lose weight as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.

These also include processed frozen meals that are often high in calories. You’re better off meal planning and prepping. This way, you don’t let your hunger decide what you should eat.

You can also consider portion control to help you eat less. Use simple techniques such as serving your food on smaller plates or bowls. Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.

Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Do these, and you will lose 28 pounds safely.

Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between prolonged periods of fasting and short eating windows. Most people find that they’re able to lose weight due as they eat fewer calories with the time restriction.

There are different intermittent fasting schedules to choose from, the most effective for weight loss being OMAD, 16:8 fasting duet, and alternate-day fasting.

With the 16:8 fasting diet, you fast for 16-hours and consume your meals within an 8-hour eating window. As you have to skip either breakfast or dinner, you end up eating fewer calories.

Start exercising to burn extra calories.

Experts recommend that healthy adults spend more than 200-minutes exercising for weight loss. A good workout routine should include both cardio and weight training exercises.

Cardio exercises such as; biking, hiking, cycling, boxing, or jumping rope help burn calories fast. Start slow and focus on workouts you enjoy doing. If you hate running, consider light walking or cycling.

Weight training exercises such as; lunges, deadlifts, squats, and planks help to build and strengthen muscles. If you’re getting started, consult with a professional trainer to ensure you’re technique and form are correct. Also, this will help prevent injury as you’re working with heavy equipment at the gym.