Can you lose 35 pounds in 1 month?
Although it is possible to lose 35 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is considered unsafe for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 122,500 to lose 35 pounds. In a month, this comes down to a daily calorie deficit of 4,083. Most people will struggle to create this high-calorie deficit even with diet and exercise.
First, most experts recommend a moderate calorie reduction of 500 – 1000 to lose weight. A calorie reduction of 1000 will help you lose weight. However, you still have an extra 3,083 calories to burn with exercise to lose 35 pounds in 1 month.
While exercise can help you burn calories, you have to do it for the right intensity and duration. A 185-pound person, for example, burns approximately 503 calories in 30 minutes, jumping rope.
This person would have to exercise for at least 3 hours to burn enough calories to lose 35 pounds in 1 month. Most people will struggle to achieve this. Not only due to the intensity required but also the time commitment.
While these extreme measures can help you lose 35 pounds in 1 month, they’re not sustainable. As a result, you’re likely to gain all the weight back. Isn’t it better to lose weight slowly but keep it off for good?
How long does it take to lose 35 pounds?
On average, it takes about 4.5 months to 9 months to lose 35 pounds. This is a safe amount of time for most people to lose 35 pounds. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily caloric deficit of 500, expect to lose 35 pounds in 9 months. Double the effort to a daily caloric deficit of 1000 to lose 35 pounds in 4.5 months.
Safe and healthy weight loss.
Weight loss occurs when you eat fewer calories than the body needs. It creates a calorie deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. Most people can achieve this with diet, exercise, or both.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose 35 pounds, you need to eat less. Aim for moderate calorie reduction of at least 500. This way, you still have plenty of calories left to survive on.
You don’t have to change everything about your diet either. Start with small changes such as cutting out junk food and other empty calories. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
Also, consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls to avoid overeating.
Focus on eating more vegetables, complex carbs, fiber, and protein to lose 35 pounds. These foods should be part of your daily calories as they keep you full for longer. Start your day with high-protein eggs or bacon, and you’ll notice a reduced appetite throughout the day.
Stay active to boost your weight loss.
Exercising can help you burn more calories to lose 35 pounds fast.
It is recommended that healthy adults spend at least 200-minutes exercising weekly. Start slow and focus on workouts you enjoy doing. If you hate running, consider walking or cycling instead. You’re more likely to be consistent this way.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, jumping rope, or rowing help to burn calories. Strength training exercises such as; squats, deadlifts, and lunges help build more muscle. The more muscle you have, the better your metabolism as you burn more calories even at rest.
If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 30-minutes to complete yet are just as effective at burning calories.
Can you lose 35 pounds in 1 month? Conclusion
While it is possible to lose 35 pounds in 1 month, it is not recommended. It is much more than the 4 – 8 pounds experts recommend you lose in 1 month and is considered unsafe.