Can you lose 35 pounds in 6 months?
It is possible to lose 35 pounds in 6 months. It is a safe amount for most people to lose in 6 months. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommended for healthy weight loss.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 122,500 to lose 35 pounds. In 6 months, this comes down to a daily calorie deficit of 680. A doable goal that most people can achieve.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight, you need to eat less. Aim for a moderate calories reduction of 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
You don’t have to change all aspects of your diet to reduce your calories. Make small but significant changes such as; cutting out junk food and other empty calories. These foods are high in added sugar and other additives that increase your appetite and cravings.
Also, they’re high in calories with little nutritional benefit. These include foods such as; sugary drinks, cookies, cakes, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer. Cut these foods from your diet to lose 35 pounds in 6 months.
You can also consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs.
Eat better to lose weight.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they reduce your appetite and keep you full for longer.
Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, poultry, or fish for your protein. High-fiber foods such as; beans, peas, or lentils are just as filling. Have them for lunch or dinner.
Don’t forget your veggies at mealtimes. They’re a great way to add volume to your meals to improve satiety. As they’re low in calories, you can enjoy an extra serving or two.
Make healthy substitutions where possible such as eating fresh fruit after your meal instead of high-sugar desserts. Eat grilled chicken instead of fried foods. Eat more baked potatoes instead of processed chips. Do these, and you will lose 35 pounds in 6 months.
Do more cardio and lift weights to burn calories.
Exercise at the right duration and intensity can help you burn 680 calories to lose 35 pounds in 6 months.
A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for an hour or less to burn enough calories to lose 35 pounds in 6 months.
A doable goal that’s in line with the 150 – 300 minutes that most experts recommend healthy adults spend exercising weely.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, running, or jumping rope help burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build muscle. The more muscle you have, the better your metabolism.
As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate exercising outdoors, invest in quality at-home workout equipment. If you hate running, consider rowing or cycling instead.
Can you lose 35 pounds in 6 months? Conclusion
Yes, it is possible to lose 35 pounds in 6 months. It is a safe and healthy amount to lose in 6 months for most people.