Can you lose 45 pounds in 2 months?
Although it is possible to lose 45 pounds in 2 months, it is not recommended for most people. It is much more than what experts recommend you lose in 2 months and is considered unsafe.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 157,500 to loe 45 pounds. In 2 months, this comes down to a daily calorie deficit of 2,626. Most people will find it hard to sustain this calorie deficit even with diet and exercise.
First, most experts recommend reducing your calories moderately by eating 500 – 1000 fewer calories daily. However, even with a calorie reduction of 1000, you still have an extra 1,626 calories to burn with exercise to lose 45 pounds in 2 months.
Exercise can help you burn extra calories. However, you have to do it for the right duration and intensity. A 185-pound person, for example, burns approximately 504-calories in 30 minutes, bicycling at a speed of 16-mph. This person would have to exercise for at least 1.5 hours daily to burn enough calories to lose 45 pounds in 2 months. Most people will struggle to achieve the required intensity while eating a caloric deficit.
While these measures can help you lose 45 pounds in 2 months, they’re not sustainable long-term. As s result, you’re likely to gain all the weight back.
How Long Does It Take To Lose 45 Pounds?
On average, it takes 6 – 11 months to lose 45 pounds. It is a safe amount of time for most people to lose 45 pounds. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 45 pounds in 11 months. Double the effort to a daily calorie deficit of 1000 to lose 45 pounds in 11 months.
However, keep in mind that these numbers can vary greatly. Several other factors affect how quickly you lose weight. These include factors such as; weight, age, gender, height, and activity level.
Due to these factors, some people might lose 45 pounds much faster or take longer. A person who weighs over 300-pounds will not lose 45 pounds at the same rate as someone who weighs 150-pounds. The heavier person burns more calories as their energy needs are higher.
Safe and healthy weight loss.
Weight loss occurs when we consume fewer calories than the body needs. This creates a calorie deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. You can achieve this with diet, exercise, or both.
Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, as the goal is to lose 45 pounds, you need to eat less. Aim for a moderate calorie reduction of 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start by cutting out junk food and other empty calories. These foods are bad for weight loss as they’re full of sugar and other additives that increase your appetite and cravings. Also, consider portion control to help you reduce your calories.
Eat more nutrient-dense vegetables, protein, fiber, and complex carbs to make up for the reduced calories. These foods are better for weight loss as they keep you full for longer.
Exercise to boost your weight loss.
Exercising can help you burn more calories to lose 45 pounds faster.
It is recommended that healthy adults spend at least 200 minutes exercising weekly. Alternate between cardio and weight training for best results. Cardio exercises help you burn calories, while weight training exercises help you build more muscle.
As you get started, focus on workouts you enjoy doing. If you hate running, consider walking or bicycling instead. You’re more likely to be consistent this way.
Can you lose 45 pounds in 2 months? Conclusion
While it is possible to lose 45 pounds in 2 months, it is not recommended for most people. It is much more than what experts recommend you lose in 2 months.