Can you lose 55 pounds in 5 months?
While it is possible to lose 55 pounds in 5 months, it is not recommended. It is much more than the 20 – 40 pounds most experts recommend you lose in 5 months and is considered unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 192,500 to lose 55 pounds. In 5 months, this comes down to a daily calorie deficit of 1,283. It is more than what experts recommend. However, some people can achieve this safely with diet and exercise.
You have to eat less to lose weight. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss. However, it is not enough to lose 55 pounds in 5 months as you still have an extra 783 calories to burn with exercise. Still, it is a good start.
Make small changes such as cutting out junk food and other empty calories. These foods are high in added sugar and other additives that increase your appetite and cravings. Also, they’re high in calories with little nutritional benefit. Eliminate them from your diet to lose weight in 5 months.
You can also consider portion control to help you eat less. Use tips such as dicing your plate in fours to add vegetables, protein, carbs, and fruit. It allows you to eat just enough food at mealtimes. Or better yet, serve your food on smaller side plates or bowls instead of the usual oversized dinner plate.
Eat better to lose 55 pounds in 5 months.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Prioritize protein-rich foods such as; lean meats, fish, or poultry. These foods not only reduce your appetite but also boost your metabolism.
Vegetables such as; kale, spinach, and broccoli add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.
High-fiber foods such as; peas, beans, and lentils are just as filling. Enjoy them for lunch or dinner. Also, they’re a great alternative for anyone looking to eat healthy on a budget as they’re cheaper.
Make healthy substitutions such as eating baked potatoes instead of processed chips. Do these, and you will lose 55 pounds in 5 months.
You have to burn an extra 783 calories with exercise to lose 55 pounds in 5 months. The good thing bout exercise is that the more you weigh, the more calories you burn as you exercise.
However, you have to exercise for long enough and at the right intensity to burn enough calories. A 185-pound person, for example, burns approximately 420-calories in 30 minutes, swimming vigorously. This person would have to maintain this intensity for at least 1-hour to burn enough calories to lose 55 pounds in 5 months. This is a doable and realistic goal for most people.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way. Alternate between cardio and weight training exercises for best results. Cardio workouts such as; swimming, running, rowing, or jumping rope burn calories fast.
If you hate cardio, consider weight training exercises such as; squats, deadlifts, lunges, or planks to build muscle and boost your metabolism. If you struggle with a busy schedule, consider HIIT (high-intensity interval training). These workouts take less than 45-minutes to complete and are just as effective at burning calories.
Can you lose 55 pounds in 5 months? Conclusion
Although it is possible to lose 55 pounds in 5 months, it is not recommended. It is much more than what experts recommend you lose in 5 months.