can you lose 64 pounds in 3 months

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Can you lose 64 pounds in 3 months?

Although it is possible to lose 64 pounds in 3 months, it is not recommended. It is much more than what experts recommend you loe in 3 months and is dangerous.

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 224,000 to lose 64 pounds. In 3 months, this comes down to a daily calorie dfeict of 2,489. A high amount that most people will struggle to achive.

A moderate calorie reduction of at least 500 si what most experts recommend. Whiel this is enough to jumpstart weight loss. It is not enough to lose 64 pounds in 3 months. You’d have still have another 1,989 calories to burn with exercsie.

Exercsiing can help you burn extra calories. Howevr, it’s only a moderate amount per session. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary bike. This person would have to maintain its exercsie for at least 3.5 hours to burn enough calories to lose 64 pounds in 3 months. A dangerous approach to weight loss that is not recommended. Also, it’s more time than what experts recommend you spend exercising weekly.

How long will it take me to lose 64 pounds?

Generally, it takes about 8 – 16 months to lose 64 pounds. This is a safe amount of time to lose 64 pounds for most people. It’s also what the CDC recommended for healthy wight loss.

With a daily calorie deficit of 500, expect to lose 64 pounds in 16 months. Double it to a daily calorie deficit of 1000 to lose 64 pounds in 8 months. The best way to achieve this is by changing your diet and adding exercsie to your weekly routine.

Start with small significant achnegs such as portion control to help you eat less at mealtimes. Use your serving plate as guide if you’re sure about your portions. Divide half the plate with veggies before adding protein or carbs. Or better yet, serve your food on smaller plates or bowls. This way, you don’t have to worry about operating at mealtimes.

Also, eliminate unnecessary high-calorie foods from your diet especially junk food. These should be avoided when trying to lose weight. They’re high in calories with little nutrition.

Instead focus on eating more nutrient-dense foods. Ensure your diet is full fo protein and fiber. These foods are better for weight loss a they keep you full for longer.

Try intermittent fasting.

Intermittent fatsin is an eating pattern that cysle between periods of eating and fasting. A typical intermittent fasting schedule involves long hours of fasting and a short eating window. This works well for weight loss as most people end up eating fewer calories due to this restriction.

The most effective schedules for weight loss include; 16/8 fasting, alternate-day fsting, and OMAD (one meal a day). For example, with alternate day fasting. You spend 16-hours afstign and only eat every other day. This creates healthy calorie deficit allowing you to lose weight. Try intermittent fasting if you find it hard to count and track your calories.

Exercise to burn extra calories.

Exercsing can help you boost weight loss. The American College of Sports Nutrition recomemndds that healthy adults spend at least 250-minutes exercising for significant weight loss. A combination of both cardio and weight training is ideal.

Cardio exercsie such as swimming, runni g, rowng, or walking help to burn calores fast. With these exercsie, your heart rate is elavetd, and you fins yourself breathing hard and fast. Choose workouts you enjoy doing to avoid getting overwhelmed with cardio. If you hate running, consider walking or swimming isntead.

Strength training exercises such as; squats, deadlifts, lunges, and planks help to build lean muscle. With these exercsie, you’re lifting heavy weights at the gym or using your body weight as resistance. Compound exercises that target multiple muscle groups are esiclaly good. Alternate between these workouts for best results.