How long does it take to lose 18 pounds?
It takes about 2.25 – 4.5 months to lose 18 pounds. This is a safe and healthy amount of time to lose 18 pounds for most people. It’s also in line with what the CDC (center for disease control and prevention) recommends.
With a daily calorie deficit of 500, expect to lose 18 pounds in 4.5 months. Double it to a daily calorie deficit of 1000 to lose 18 pounds in 2.25 months.
While it is possible to lose 18 pounds much faster, it is not recommended. You’d have to resort to severely restricting your calories or exercising too long to burn enough calories. A dangerous approach to weight loss that can affect your health.
Step 1: Decrease your daily calories.
Your body has to burn more calories than what you consume to lose 18 pounds. The best way to achieve this is by reducing your daily calorie and exercising to burn extra calories.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start by practicing portion control at mealtimes. Use simple techniques such as the MyPlate methods to help you eat less at mealtimes. Or better yet, use smaller side plates or bowls when serving your food to prevent overeating.
Also, consider eliminating junk food and sugary drinks from your diet. These foods are high in calories with little nutrition. These include foods such as; baked treats, ice cream, fried foods, fizzy drinks, energy drinks, and instant noodles, alcohol.
A Boston cream donut, for example, contains a whopping 288 calories. Have several in a day, and that’s a lot of unnecessary extra calories. Avoid these foods to lose weight or find healthier alternatives. If you have to snack, choose nuts, fresh fruit, greek yogurt, or hard-boiled eggs.
Step 2: Try intermittent fasting.
Intermittent fasting is an eating approach that cycles between prolonged periods of fasting and a short eating window. This approach works for weight loss by restricting how much time you have to eat. As a result, you eat fewer calories daily and lose weight.
Most effective intermittent fasting schedules include; 16:8 fasting, alternate-day fasting, or OMAD(one meal a day). With a schedule such as OMAD, you fast for 23-hours and eat within a 1-hour. There’s only so much you can eat in one hour.
Step 3: Add cardio to your routine.
The American College of Sports Nutrition recommends healthy adults spend more than 250 minutes exercising weekly for weight loss.
Cardio exercises that raise your heart rate to burn calories should be part of your workout routine. Swimming, running, cycling and biking are examples you can try.
Start slow and focus on workouts you enjoy doing. If you hate exercising alone, consider team sports such as basketball or volleyball.
If you hate exercising outdoor, invest in quality at-home workout equipment. Don’t just stick to cardio, also include weight training for best results.
Step 4: Lift more weights.
Strength training involves working against force to build and strengthen muscles. Squats, deadlifts, lunges, and planks are good examples. Start slow and build momentum as you go. Also, as you’re working with heavy equipment, consider working with a certified trainer to avoid injury.
Don’t just do the same workout daily. Vary your workouts and intensity to exercise different muscle groups in the body. Compound exercises that target multiple muscle groups are good at burning fat and can help you lose 18 pounds.
Alternate your strength training with cardio workouts for best results.
How long does it take to lose 18 pounds? Conclusion
Generally, it takes about 2.25 – 4.5 months to lose 18 pounds. This is a safe and healthy amount to lose 18 pounds for most people.