Can you lose 38 pounds in 2 months?
It is possible to lose 38 pounds in 2 months. However, it is not recommended. It is much more than what experts recommend you lose in 2 months and is unhealthy.
Also, it requires a high-calorie deficit that most people will not be able to achieve or sustain. It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 133,000 to lose 38 pounds.
In 2 months, this comes down to a daily calorie deficit of 2,217. A high amount that most people will struggle to achieve.
It is recommended that healthy adults reduce daily calories by at least 500 for weight loss. While this is enough to help you lose some weight, it is not enough to lose 38 pounds in 2 months. You still have an extra 1,717 calories to burn with exercise daily.
You’d have to exercise long and hard to burn this many calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while lifting weights.
This person would have to maintain this workout for at least 3.5 hours to burn enough calories to lose 38 pounds in 2 months. An unhealthy approach to weight loss. Not only due to the intensity required but also the time commitment.
How fast can you lose 38 pounds?
Generally, It takes about 19 – 38 weeks to lose 38 pounds. This is a safe and healthy amount of time to lose 38 pounds for most people. It’s also what experts recommend for healthy weight loss.
At a weight loss rate of 1-pound a week,e expect to lose 38 pounds in 38 weeks, about 9.5 months. Double it to a weight loss rate of 2-pounds a week to lose it in 19 weeks, about 4.75 months.
Start by reducing your daily calories to achieve this. Use portion control techniques at mealtimes to help you eat less. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller side plates or bowls when serving your food.
Add fiber and protein to your diet.
Focus on better nutrition to make up for the reduced calories. Ensure your daily diet is full of protein and fiber foods. These foods are great for weight loss as they keep you full for longer.
Start your day with eggs or oatmeal instead of sugar-filled box cereal.
These foods are a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Do some cardio and lift more weights.
Healthy adults should spend at least 250 minutes on physical activities such as exercise weekly. It is not only good for your health but also for weight loss. The good thing about exercise is that the more you weigh, the more calories you burn.
A combination of cardio and weight training is ideal for most people.
Cardio exercises increase your heart rate to burn calories fast. These include workouts such as; swimming, running, rowing, cycling, or jumping rope. With strength training, you’re working against a force to build more muscle. Squats, lunges, planks, deadlifts are good examples.
Start slow to avoid getting overwhelmed and build momentum as you go. Focus on workouts you enjoy doing. If you hate exercising outdoors, invest in at-home equipment.
If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat.
Can you lose 38 pounds in 2 months? Conclusion
While it is possible to lose 38 pounds in 2 months, it is not recommended. It is much more than the 8 – 16 pounds most experts recommend you lose in 2 months and is an unhealthy goal.