Can you lose 70 pounds in 6 months?
While it is possible to lose 70 pounds in 6 months, it is not recommended. To lose this much weight requires a daily deficit of at least 1300 calories. This is a little over what most experts recommend for healthy weight loss. That is a moderate deficit of 500 – 1000 calories daily.
A more realistic weight loss goal for 6-months is between 24 – 28 pounds. However, results may vary from person to person as to how fast you lose weight is also influenced by factors such as; lifestyle, weight, age, gender, and height. If your goal is to lose 70 pounds, consider a longer time frame as it takes most people about 9 – 18months to achieve this weight loss.
How to lose weight in 6 months
6-months is a realistic timeframe to lose about 24 – 48 pounds. While you can certainly lose more, it might not be healthy or safe. Most experts recommend a slow and steady approach of losing 1 – 2 pounds weekly as you’re more likely to keep it off long-term. Isn’t it better to take longer to lose weight than lose it too quickly only to gain it all back? Also, you don’t have to resort to drastic measures that can put your health at risk. With the combined efforts of diet, 6-months is enough time to jumpstart the weight loss process and make noticeable changes to your body.
Diet to lose weight in 6 months.
Most experts recommend that you reduce your daily calories by at least 500 calories to lose weight. Most adults need to eat at least 2000 calories to maintain their weight. This moderate reduction leaves you with enough calories to survive on without feeling restricted, or like you’re starving yourself. Do it the right way by cutting out processed high-calorie foods that add little to no nutritional benefit. These include foods such as; sugar-filled beverages, alcohol, processed snacks, and refined carbs. While these foods taste good due to high amounts of sugar, they don’t alleviate hunger or keep you full. As a result, a handful of nacho chips is never enough. You find yourself consuming a whole bag to feel full. Start by reducing your consumption of these foods, and then work your way into eliminating them from your diet to lose weight. Focus on creating nutritious meals that keep you full for longer instead.
Ensure that your meals are full of protein, fiber, and vegetables. High protein foods are great at reducing your appetite. You don’t have to eat as much grilled chicken to feel full. Start your day with high-protein turkey bacon or omelet, and you will notice that you don’t feel as hungry throughout the day. Add in fiber-rich foods such as beans and peas to keep yourself full as well. Besides, fiber is only available in plant foods and is a great way to avoid over-consuming animal protein. Experts recommend that you aim to eat at least 25g – 35g of fiber daily. Start by substituting one meal with fiber every day. Have beans for lunch instead of having beef for both lunch and dinner. Lastly, add vegetables for volume. Did you know 100g of spinach contains a mere 23 calories? This is what makes vegetables so great for weight loss. Eat as much as you want without having to worry about the extra calories. An easy weight loss tip to use is to fill half your plate with vegetables fast. This way, you don’t overdo it with the protein and carbs.
Move your body to lose weight in 6 months.
Exercise is one way to move your body to ensure you burn extra calories for weight loss. Especially for those with desk jobs that have sitting all day long. A combination of cardio and weight training is best for weight loss. Choose cardio workouts such as swimming, jogging, running, hiking, rowing, or calisthenics to burn some serious calories for weight loss. While you can expect a moderate calorie burn with most calories, the intensity and duration of tie spent exercising is what will ultimately determine just how many calories you burn per session. However, aim to spend at least 90-minutes exercising daily to lose weight in 6 months. If you’re short on time, consider high-intensity interval training. Don’t forget to add in weight training sessions. While it might not burn as many calories. Weight training helps you build muscle and boost metabolism even as you lose weight.
Can you lose 70 pounds in 6 months?
While it is possible to lose 70 pounds in 6 months, it is not recommended. Achieving this type of weight loss requires a daily deficit of 1300 calories. This is a little over what most experts recommend for safe weight loss. A more realistic timeframe to have in mind when trying to lose 70 pounds is between 9 – 18 months.