Can you lose 35 pounds in 3 months?
Although it is possible to lose 35 pounds in 3 months, it is not recommended. It is much more than the 12 – 24 pounds most experts recommend you lose in 2 months 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 3 months, this comes down to a daily calorie deficit of 1,361. It is slightly above what experts recommend. However, it can be done with the combined efforts of diet and exercise.
We know that most adults need to eat less to lose weight. Start with a moderate calorie reduction of 500 to lose 35 pounds in 3 months. It is enough to jumpstart weight loss without leaving you deprived.
You don’t have to change all aspects of your diet to achieve this. Start with small changes such as cutting out junk food and other empty calories.
These include foods such as; cakes, cookies, pastries, fried foods, candies, ultra-processed snacks, and alcohol. These foods are bad for weight loss because they increase your appetite and cravings. Also, 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. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding on protein or carbs.
Eat better to lose weight.
Once you have reduced your calories, focus on eating more nutrient-dense vegetables, protein, fiber, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Start your day with some high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, fish, or poultry for protein. These foods will reduce your appetite and boost your metabolism.
High-fiber foods such as peas, beans, and lentils are a great alternative for anyone looking to eat healthily on a budget.
With vegetables, you can add volume to your meals to improve satiety. Also, as they’re low in calories, you can enjoy an extra serving or two without having to worry about extra calories.
Make healthy substitutions where possible. Eat fresh fruits after your meal instead of high-sugar baked desserts. Eat grilled chicken instead of fried chicken. Do these, and you will lose 35 pounds in 3 months.
Can exercise help you lose 35 pounds in 3 months?
While exercise can help you burn extra calories to lose weight faster, it has to be down for the right duration and intensity. A 185-pound person, for example, burns approximately 420-calories in 30 minutes, swimming vigorously.
This person would have to exercise for at least an hour daily to burn an extra 861 calories to lose 35 pounds in 3 months. A doable that most people can achieve.
Also, this is in line with what most experts recommend. That is, healthy adults spend at least 200 minutes exercising weekly. Alternate between cardio and strength training for best results. Cardio exercises such as; swimming, rowing, and bicycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build more muscle.
As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider walking or rowing instead. If you hate exercising outdoors, invest in quality at-home workout equipment.
Can you lose 35 pounds in 3 months?
While it is possible to lose 35 pounds in 3 months, it is not recommended for most people. It is much more than what experts recommend you lose in 3 months.