Can you lose 43 pounds in 4 months?
While it is possible to lose 43 pounds in 4 months, it is not recommended. It’s much more than what experts recommend you lose in 4 months and is unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 150,500 to lose 43 pounds. In 4 months, this comes down to a daily calorie deficit of 1,254. A high number that most people will struggle to achieve and sustain.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to help you lose weight without leaving you feeling starved. However, it is not enough to lose 43 pounds in 4 months. You still have an extra 754 calories to burn daily.
You’d have to exercise for long and hard to burn this many calories daily. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower.
This person would have to maintain this exercise for at least 1-hour every day to burn enough calories to lose 43 pounds in 4 months. This is more time than what experts recommend you spend exercising weekly.
How long to lose 43 pounds?
Generally, it takes over 5 – 10 months to lose 43 pounds. This is what experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 43 pounds in 21.5 weeks, a little over 10-months. Double it to a daily calorie deficit of 1000 to lose 43 pounds in 43 weeks, a little over 5-months. You can achieve this by eating fewer calories and exercising often.
Start by eliminating empty calories to reduce your daily calories. These foods are bad for weight loss as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite. Eliminate them from your diet or find healthier alternatives.
Also, consider portion control to help you eat less at mealtimes. Use the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Do these to reduce your daily calories and lose 43 pounds.
Prioritize nutrient-dense foods.
Eat more nutrient-dense foods to make up for the reduced calories. Ensure your daily diet is full of protein and fiber. These foods are better for weight loss as they keep you full for longer.
Start your day with high-protein eggs instead of the usual sugar-filled breakfast cereal. By adding more protein to your diet, you can reduce your appetite and boost your metabolism. Eat more lean meats, fish, tofu, legumes, or poultry.
Or better yet, enjoy some high-fiber foods. Start your day with oatmeal instead of white bread. Swap out refined cereals for healthier whole-grain alternatives. Fruits and veggies are also high in fiber and make a great addition to any meal. Also, as they’re low in calories, you can enjoy an extra serving or two.
Lift more weights and do some cardio.
Exercising can help you burn extra calories to boost weight loss. It is recommended that healthy adults spend at least 200 minutes (more than 3 hours) exercising weekly. A combination of cardio and weight training is ideal.
Cardio exercises such as; swimming, running, or rowing raise your heart rate to burn calories fast. With strength training, you’re lifting heavy weights or using your body weight as resistance to build muscle. The more muscle you have, the more calories you burn.
Start slow and focus now workout you enjoy to avoid getting overwhelmed. If you hate exercising outdoor, invest in quality at-home workout equipment. If you hate exercising alone, consider team sports such as volleyball or basketball.
Can you lose 43 pounds in 4 months? Conclusion
It is possible to lose 43 pounds in 4 months. However, it is not recommended and is unsafe. It is much more than what experts recommend you lose in 4 months.