Can you lose 39 pounds in a week?
No, you cannot lose 39 pounds in a week. This is more than what experts recommend you lose in a week and is dangerous.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 136,500 to lose 39 pounds. In a week, it comes down to a calorie deficit of 19,500. An unrealistic amount that most people cannot achieve or sustain.
First, a moderate calorie reduction of at least 500 is what most experts recommend for weight loss. Although it is enough to jumpstart weight loss, it is not enough to lose 39 pounds in a week. You still have an extra 19,000 calories to burn with exercise.
Second, it’s almost impossible to burn this many calories in one day. A 185-pound person, for example, burns approximately 252-calories in 30 minutes on a stationary bike. This person would have to maintain this workout for at least 32 hours to burn enough calories. An unrealistic task that most people will not be able to achieve.
Losing 39 pounds this fast is not recommended. It’s unhealthy and unsafe for most people. Also, it increases the likelihood that you gain it all back.
How long does it take to lose 39 pounds?
Generally, it takes about 19.5 weeks to 39 weeks to lose 39 pounds for most people. It’s what experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 39 pounds in 39 weeks, a little over 9-months. Double it to a daily calorie deficit of 1000 to lose 39 pounds in 19.5 weeks, a little over 4-months. The best way to achieve this is by reducing your daily calories and exercising often.
Let’s start with diet changes such as portion control to help you eat less. Use smaller plates or bowls when serving your food. Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. With these simple techniques, you can eat less at mealtimes and lose 39 pounds.
Also, consider eliminating empty calories from your diet. Avoid foods such as; ice cream, pastries, cakes, cookies, instant noodles, or fried foods. These foods are bad for weight loss as they’re high in calories with little nutrition.
A small 28g of Tostitos contains 140-calories. That’s just for 13-chips that won’t satisfy your hunger. As a result, you end up eating more and more. Eliminate them from your diet or find healthier alternatives to lose weight.
Add cardio to your routine.
Healthy adults should spend at least 200 minutes exercising every week. It is not only good for your heart but also for weight loss.
Cardio exercises that raise your heart rate to burn more calories fast should be part of your routine. With these exercises, you find yourself breathing fast and hard. Running, rowing, jumping rope, cycling, and being are good examples.
Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or biking instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 30-minute to complete and are just as effective at burning fat.
Lift more weights.
With Strength training, you’re working against a force to build more muscle. Often, this involves lifting heavy weights at the gym or using your body weight for resistance. Deadlifts, planks, pull-ups, lunges, or squats are good examples.
Start slow and build momentum as you go. Don’t just stick to the same workout. Vary your workouts to target different muscle groups. Consider working with a professional to avoid injury.
Can you lose 39 pounds in a week? Conclusion
It is not possible to lose 39 pounds in a week. This is an unsafe and unhealthy goal. Also, it’s much more than what experts recommend you lose in a week.