weight loss concept

how long does it take to lose 22 pounds


How long does it take to lose 22 pounds?

Generally, it takes about 11 – 22 weeks to lose 22 pounds. It is a safe amount of time for most people to lose 22 pounds. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 22 pounds in 22 weeks. Double it to a daily calorie deficit of 1000 to lose 22 pounds in 11 weeks.


However, keep in mind that these numbers can vary from person to person. Several other factors influence how quickly you lose weight. These include factors such as; height, age, gender, weight, and activity levels.


Due to these differences, some people might lose 22 pounds much faster to take longer. A person who stays active throughout the day and exercises daily, for example, will not lose 22 pounds at the same rate as another with a sedentary lifestyle.

healthy food in container

Eat fewer calories.

You have to eat fewer calories to lose 22 pounds. Eating fewer calories creates a calorie deficit allowing the body to tap into stored fat. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you deprived.


Start by cutting out junk food and other empty calories. This means cutting out high-calorie foods with little nutritional benefit such as; ice cream, cookies, donuts, potato chips, and fried foods. These foods are bad for weight loss as they increase your appetite.


You can also consider portion control to help you eat less. Use the Japanese hack of serving your food on smaller plates or bowls. This way, you don’t overestimate just how much you should be eating.


Or better yet, always fill half your plate with vegetables before adding on protein or carbs.

healthy food

Eat more nutrient-dense foods.

Focus on eating nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, fiber, or complex carbs. These foods are great for weight loss as they keep you full for longer.


Start your day with a high-protein omelet or oatmeal instead of the usual sugar-filled bowl of breakfast cereal. Alternate between animal protein or legumes for lunch or dinner. Both these foods are just as filling.


Vegetables such as; kale, spinach, broccoli, or Brussel sprouts should always be on your plate. They add volume to your meals and improve satiety. Keep your preparation simple with a drizzle of oil and seasoning to keep the calories low in vegetables.


Enjoy fresh fruit such as; apples, or strawberries instead of enjoying high-calorie baked desserts for breakfast. Do these, and you will lose 22 pounds safely.

woman holding plank - exercise

Do some cardio.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. Cardio exercises such as; running, rowing, jumping rope, or swimming can help you burn extra calories fast to lose 22 pounds.


It is not only good for heart health but also for weight loss. Focus on workouts you enjoy doing. If you hate running, consider rowing or swimming instead. You’re more likely to b consistent this way.


If you struggle with a busy schedule, consider high-intensity interval training. These HIIT workouts take less than 30-minutes to complete and are just as effective at burning calories.


Lift more weights.

If you hate cardio, consider weight training exercises. These workouts will help you build muscle and boost your metabolism. Work with a professional trainer if you’re new to the gym.


Increase your load progressively to avoid injury. Compound exercises such as; squats, Romanian deadlifts, bench-press, or pull-ups are best for burning calories fast.


How long does it take to lose 22 pounds? Conclusion

On average, it takes about 11 – 22 weeks to lose 22 pounds. It is a safe and healthy amount for most people to lose 22 pounds.