Can you lose 32 pounds in 4 months?
It is possible to lose 32 pounds in 4 months. This is a healthy amount of time for most people to lose 32 pounds. It’s also in line with what the CDC (center for disease control and prevention) recommends for safe weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 112,000 to lose 32 pounds. In 4 months, this comes down to a daily calorie deficit of 933. A moderate number that most people can achieve.
The best way to achieve this would be by eating less food and exercising to burn extra calories.
Decrease your daily calories.
By eating less food, your body burns more calories creating a calorie deficit that results in weight loss. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Incorporate portion control at all times to help you eat less. Use simple hacks such as the MyPlate method at mealtimes. Divide your plate into four equal parts for veggies, protein, carbs, and fruit. This way, you only eat as much as you need.
You can also serve your food on smaller side plates or bowls. We tend to overestimate how much to eat with oversized dinner plates. Using these simple techniques can help you eat fewer calories at mealtimes.
Eliminate junk food and sugary drinks from your diet. These foods are bad for weight loss as they’re full of sugar and other additives that increase your appetite.
Also, they’re high in calories with little nutrition. A small bag of lays potato chips, for example, contains about 149 calories. And that’s just for about 15 chips. Have several in a day, and that’s a lot of extra calories for something that won’t even satisfy your hunger. Eliminate these foods and drinks from your diet or find healthier alternatives. Do these, and you will lose 32 pounds.
Focus on better nutrition.
Prioritize nutrient-dense foods to make up for the reduced calories. Add more protein-rich eggs, lean meats, fish, or poultry to your diet. These foods can help reduce your appetite and boost your metabolism.
Full up on fiber-rich vegetables, fruits, and whole grains. These foods are great for weight loss as they keep you full for longer. Swap out your refined white pasta, breast, and other cereal for whole-grain alternatives.
Veggies and fruit add volume to your diet. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.
Add cardio and resistance training.
Healthy adults should spend at least 200 minutes exercising for weight loss. It will help you burn extra calories to boost your weight loss. The best thing about exercising is that the more you weigh, the more calories you burn. A good workout routine should include both cardio and weight training exercises.
Cardio exercises such as swimming, running, rowing, or biking burn calories fast. These workouts make you breathe fast and hard as they raise your heart rate. Start slow and focus on exercises you enjoy doing. If you hate running, consider rowing or walking instead.
Weight training, on the other hand, involves working against a force to build and strengthen your muscles. This involves lifting weights at the gym or using your body weight. Some good strength training exercises include squats, deadlifts, lunges, and planks.
Build momentum as you go. Vary your workouts to exercise different muscle groups. Do these to burn enough calories to lose 32 pounds in 4 months.
Commit to it long-term.
You have to commit to the changes you made to lose 32 pounds long-term, not just for the 4-months. Ditch the diet mentality and incorporate the dietary changes into your lifestyle. It is the only way you’ll be able to lose the weight and keep it off for good.
Can you lose 32 pounds in 4 months? Conclusion
Losing 32 pounds in 4 months is a healthy and safe goal. It is in line with what most experts recommend you lose in 4 months.