How long does it take to lose 17 pounds?
Generally, it takes about 2 – 4.25 months to lose 17 pounds. This is a healthy amount of time to lose 17 pounds for most people. It’s also in line with what the CDC (center for disease control and prevention) recommends for safe weight loss.
With a daily calorie deficit of 500, expect to lose 17 pounds in 4.25 months. Double it to a daily calorie deficit of 1000 to lose 17 pounds in 2 months.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how fast you lose weight. These include factors such as; activity level, weight, gender, height, and age. Due to these factors, some people might lose 17 pounds much faster or take longer.
A person who stays active and exercises daily, for example, will not lose 17 pounds at the same rate as another with a sedentary lifestyle.
Decrease your calories to lose weight.
Eating fewer calories is one way to lose 17 pounds. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
You don’t have to change all aspects of your diet to achieve this. Start by controlling your food portions at all times. Use the MyPlate method when serving your food. Divide your place into four equal sections for veggies, protein, carbs, and fruit.
Or better yet, serve your food on smaller plates or bowls. We tend to overestimate just how much food to eat with oversized dinner plates.
Eliminate junk food and sugary drinks from your diet. These are bad for weight loss as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
A small bag of lays potato chips, for example, contains 149-calories. That’s just a small bag of 15 chips that won’t satisfy your hunger. Enjoy several in a day, and it all adds up.
Avoid these foods when trying to lose weight or find healthier alternatives. Make your drinks at home instead of opting for high-calories Starbucks. Or better yet, drink water to stay energized rather than opting for sugar-filled energy drinks.
Focus on better nutrition.
Eat more vegetables, protein, and fiber to make up for the reduced calories. These nutrient-dense foods are better for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or protein-rich eggs instead of the usual sugar-filled bowl of breakfast cereal.
Eat more vegetables and fruits. These are full of fiber and a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.
Include protein-rich foods such as lean meats, legumes, eggs, tofu, fish, and poultry in your diet. These foods can help reduce your appetite and boost your metabolism.
Stay active with exercise.
It is recommended that healthy adults spend at least 200 minutes exercising weekly. It is not only good for your health but also for weight loss. A combination of cardio and weight training is ideal for best results.
Cardio exercises such as swimming, running, rowing, and cycling burn calories fast. Strength training exercises such as; squats, deadlifts, lunges, or planks build muscles. The more muscle you have, the more calories you burn while at rest.
Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider jumping rope or cycling instead. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat.
How long does it take to lose 17 pounds? Conclusion
It takes about 2 – 4.25 months to lose 17 pounds for most people. This is a safe amount of time to lose 17 pounds. It’s also in line with what most experts recommend for healthy weight loss.