How long does it take to lose 19 pounds?
Generally, it takes about 8 – 19 weeks to lose 19 pounds. This is a safe amount of time for most people to lose 19 pounds. It’s also what CDC (center for disease control and prevention) recommends for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 19 pounds in 19 weeks, over 4-months. Double it to a weight loss rate of 2-pounds a week to lose it in 9.5 weeks, a little over 2-months.
However, keep in mind that these numbers can vary greatly. Several other factors affect how fast you lose weight. These include factors such as; age, weight, height, gender, and activity levels. Due to these differences, some people might lose 19 pounds much faster or take longer.
A person who stays active and exercises daily, for example, will not lose 19 pounds at the same rate as another with a sedentary lifestyle. In the same way, a person who weighs over 250-pounds will not lose weight at the same rate as another who weighs less.
Cut your calories.
You have to eat fewer calories to lose 19 pounds. Most experts recommend a moderate calorie reduction of at least 500 for weight loss. This is enough to jumpstart weight loss without leaving you feeling starved.
You can achieve this by cutting out unnecessary calories from your diet. Think of foods such as; ice cream, instant noodles, sugary drinks, cookies, candy, and chips. Eliminate these empty calories from your diet as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
Also, consider portion control to help you eat less. Use simple techniques such as the MyPlate method when serving food. Divide your plate into four equal sections for protein, carbs, veggies, and fruits. Do these, and you will reduce your calories to lose 19 pounds.
Eat better to lose 19 pounds.
What you eat can make or break your weight loss goals. Focus on eating more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein and fiber. These foods are a must-have for weight loss as they keep you full for longer.
Start your day with oatmeal or eggs, and you’ll notice a reduced appetite throughout the day. Add more protein to your diet to speed up weight loss. Lean meats, fish, poultry, tofu, and legumes are high-protein foods you can easily incorporate into your diet.
Fill up on fiber-rich fruits, vegetables, and whole grains. Swap out refined cereals, white bread, and pasts for whole-grain alternatives. These are better for weight loss as they take longer to break down, keeping you full for longer.
Besides, eating more fruits and veggies is a grey way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Add cardio to your routine.
It is recommended that healthy adults spend at least 200 minutes exercising weekly. Cardio should be part of this routine to burn calories fast.
While doing cardio, your heart rate increases, and you find yourself breathing hard and fast. Swimming, running, jogging, cycling, or hiking are good examples. Take it slow and focus on workouts you enjoy doing to avoid getting overwhelmed with cardio. If you hate running, consider walking or cycling instead. You’re more likely to be consistent this way.
If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat. Don’t just stick to cardio, add strength training to your routine. Do these and you will burn enough calories to lose 19 pounds.
Try strength training.
With Strength training, you’re working against a force to build and strengthen muscles. This often involves lifting heavy weights at the gym or using your body weight. Deadlifts, squats, lunges, planks, pull-ups are good examples.
Start slow and build momentum as you go. Don’t just stick to the same set every single day. Vary your workouts and intensity to target different muscle groups.
For example, focus on full-body on day 1, upper body on day 2, and lower body on day 3. Or better yet, use compound exercises that target multiple muscle groups at once. Alternate lifting weights with cardio for best results.
How long does it take to lose 19 pounds? Conclusion
It takes about 9.5 – 19 weeks to lose 19 pounds. This is a safe and healthy amount of time to lose 19 pounds for most people.