Can you lose 47 pounds in 3 months?
While it is possible to lose 47 pounds in 3 months, it is not recommended. It 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 164,500 to lose 47 pounds. In 3 months, this comes down to a daily calorie deficit of 1,828. A high number that most people will struggle to achieve.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved. However, it is not enough to lose 47 pounds in 3 months. You have to burn the extra 1,338 calories with exercise to achieve this goal.
Burning this many calories is not an easy task. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary bike.
This person would have to maintain this intense workout for at least 2.5 hours to burn enough calories to lose 47 pounds in 3 months. An intense workout routine that is not recommended. Also, it’s more time than what experts recommend you spend exercising weekly.
How long to lose 47 pounds?
It takes about 5.875 – 11.75 months to lose 47 pounds. This is a safe amount of time to lose 47 pounds. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 47 pounds in 11.75 months. Double it to a daily calorie deficit of 1000 to lose 47 pounds in 5.875 months. The best way to achieve this is by reducing your daily calorie and adding exercise to your routine.
Start with small sustainable changes to your diet to reduce your daily calories. Practice portion control at mealtimes to help you eat less. Use your serving plate as a serving guide. Fill half the plate with veggies before adding protein or carbs.
You can also use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Using these techniques can help you eat fewer calories to lose 47 pounds.
Also, eliminate junk food from your diet to reduce your calories. These foods are bad for weight loss as they’re high in calories with little nutrition. Think of foods such as; ice cream, instant noodles, fried foods, potato chips, and baked treats.
1/2 cup of Ben & Jerry’s chocolate chip cookie dough ice cream contains 270 calories. That’s just 1/4 pint that won’t keep you full for long. Eliminate these from your diet to lose weight.
Focus on nutrition.
Nutrient-dense foods can help make up for the reduced calories. These foods are better for weight loss as they keep you full for longer.
Lean meats, tofu, legumes, fish, and poultry are high-protein foods you can easily add to your diet. Start your day with eggs instead of sugar-filled cereal. Have some chicken salad at lunch instead of KFC.
High-fiber foods such as; fruits, veggies, and whole grains are also just as good. Include more veggies in your meals. They’re low in calories and a great way to add volume. Enjoy fresh fruit after your meals instead of high-calorie desserts. Substitute refined cereals for healthier whole-grain alternatives.
Exercise to lose weight.
The American College of Sports Nutrition recommends that healthy adults spend more than 250-minutes exercising for significant weight loss. A good workout routine should include both cardio and weight training.
Cardio exercises such as; swimming, running, rowing, or cycling burn calories fast. With these activities, you find yourself breathing hard and fast. Start with workouts you enjoy to avoid getting overwhelmed. If you hate exercising outdoors, invest in quality at-home equipment such as stationary rowers.
Strength training involves lifting weights at the gym or using your body weight as resistance to build muscle. Squats, deadlifts, lunges, planks, or push-ups are good examples. Start slow and build momentum as you go. Consider working with a certified trainer to prevent injury as you’re working with heavy equipment.
Can you lose 47 pounds in 3 months? Conclusion
It is possible to lose 47 pounds in 3 months. However, it is not recommended. It is more than what experts recommend you lose in 3 months and is unsafe.