Can you lose 44 lbs in 3 months?
It is possible to lose 44 pounds in 3 months. However, it is not recommended. This is much more than what experts recommend you lose in 3 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 154,000 to lose 44 pounds. In 3 months, this comes down to a daily calorie deficit of 1,711. A high number that most people will struggle to achieve or maintain for several reasons.
First, most experts recommend a moderate calorie reduction of at least 500. This way, you can still lose weight without feeling deprived. However, it is not enough to lose 44 pounds in 3 months. You still have an extra 1,211 calories to burn with exercise. A difficult task for most people.
You’d have to exercise 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 workout for at least 2 hours every day to burn enough calories to lose 44 pounds in 3 months. An unrealistic expectation for most people. Not only due to the time commitment but also the intensity required. Also, this is more time than what experts recommend you spend exercising weekly.
How long will it take to lose 44 pounds?
Generally, it takes about 5.5 – 11 months to lose 44 pounds. This is a safe and healthy amount of time to lose 44 pounds for most people.
At a weight loss rate of 1-pound a week, expect to lose 44 pounds in 11 months. Double it to a weight loss rate of 2-pounds a week to lose 44 pounds in 5.5 months. The best way to achieve this is by reducing your daily calorie and exercising more.
Portion control and eliminating junk food can help you reduce your daily calories. Use the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller dinner plates or bowls when serving your food.
Avoid junk food as they’re high in calories with little nutrition. Think of foods such as; instant noodles, ice cream, baked treats, and fried foods. Sugary foods such as; fruit concentrates, soda, energy drinks, and store-bought coffee are just as bad. Eliminate them from your diet or find healthier alternatives to lose weight.
Eat more protein and fiber foods.
Ensure your 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 oatmeal or eggs instead of boxed cereal.
Substitute deli meats and sausages for high-protein foods such as; lean meats, fish, or poultry. By eating more of these protein foods, you can reduce your appetite and boost your metabolism.
Swap out refined cereals for healthier whole-grain alternatives that contain much more fiber. Also, eat more fruits and veggies at mealtimes. These are also rich in fiber and add volume to your meals.
Stay active to burn calories.
Adding exercise to your weekly routine can help you torch more calories and boost weight loss. It is recommended that healthy adults spend at least 250-minutes exercising weekly. A combination of cardio and weight training is ideal.
Cardio exercises raise your heart rate to burn calories fast. These include activities such as; running, jogging, walking, cycling, or jumping rope. You find yourself breathing hard and fast while doing cardio.
Choose workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or cycling instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete.
With strength training, you’re working against a force to build muscle. This can be by lifting heavy at the gym or using your body as resistance. These include activities such as; deadlifts, squats, planks, or press-ups.
Start slow and build momentum as you go. Vary your workouts to target different muscle groups in the body. Do these, and you will burn enough calories to lose 44 pounds.
Can you lose 44 lbs in 3 months? Conclusion
Although it is possible to lose 44 pounds in 3 months, it is not recommended. It is much more than what experts recommend you lose in 3 months and is unhealthy.