How long does it take to lose 27 pounds?
Generally, it takes about 3 – 7 months to lose 27 pounds. It is a healthy amount of time to lose 27 pounds for most people. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend for safe weight loss.
With a daily calorie deficit of 500, expect to lose 27 pounds in 7 months. Double it to a daily calorie deficit of 1000 to lose 27 pounds in 3 months.
However, keep in mind that these numbers can vary from person to person. Several other factors also affect your weight loss rate. These include factors such as; age, gender, weight, height, and activity level. Due to these differences, some might lose 27 pounds much faster or take longer.
Create a healthy calorie deficit.
Your body has to burn more calories than what you consume to lose 27 pounds. You can achieve this by increasing your physical activity or eating fewer calories.
Start by tracking your food intake on a journal or myfitnesspal app. It will help you evaluate your diet better and also make healthier choices. It’s much harder to eat that second burrito when you know how many calories it contains.
Controlling your food portions can also help you eat less. An easy hack to use is serving your food on smaller plates or bowls. Or better yet, use the MyPlate method. Divide your plate into four equal parts for your veggies, protein, carbs, and fruits. This way, you never have to worry about overeating at mealtimes.
Also, consider eating fewer refined carbs and cutting out junk food and other emoty calories. Avoid these foods when trying to lose weight as they’re high in calories with little nutrition. Did you know that a 28g bag of lays potato chips with 15-chips contains 160-calories?
Focus instead on prioritizing nutrient-dense foods such as; protein, complex carbs, fiber, and veggies. These foods are better for weight loss as they keep you full for longer.
Try intermittent fasting.
Intermittent fasting is an eating approach that alternates between periods of prolonged fasting and short eating windows. This restricted approach can help you lose weight as there’s only so much you can eat.
There are several schedules to choose from. The most effective for weight loss being alternate-day fasting. It is an aggressive approach to intermittent fasting as you fast for 36-hours and only eat every other day.
If you’re new to intermittent fasting, consider a moderate schedule such as 16:8 fasting before attempting these OMAD or alternate-day fasting.
Exercise to burn extra calories.
The American College of Sports Medicine recommends that healthy adults spend more than 250 minutes exercising weekly for significant weight loss.
A good weight loss routine should include both cardio and weight training exercises. Cardio exercises such as; swimming, running, rowing, and jumping rope help burn calories fast. Strength training exercises such as; deadlifts, squats, and lunges help build and strengthen muscle.
Alternate between these to workout different muscle groups for best results. Build momentum as you go and vary your workouts and intensity.
Focus on workouts you enjoy doing to prevent getting overwhelmed. If you hate running, start with light walking exercises or vice versa. The good thing with exercise is that the more you weigh, the more calories you burn.
How long does it take to lose 27 pounds? Conclusion
It takes about 3 – 7 months to lose 27 pounds on average. It is a safe and healthy amount of time to lose 27 pounds for most people.