How long does it take to lose 29 pounds?
Generally, it takes about 3.6 – 7 months to lose 29 pounds. This is a healthy amount of time 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 weight loss deficit of 500, expect to lose 29 pounds in 7 months. Double it to a weight loss deficit of 1000 to lose 29 pounds in 3.6 months.
While it is possible to lose 29 pounds much faster, it is not recommended. You’d have to severely restrict your calories or exercise too long to burn enough calories. Allow yourself enough time to lose this weight. It’s better for your health, and it also increases the likelihood that you keep it off for good.
Decrease your calories.
You have to burn more calories than what you consume to lose 29 pounds. You can achieve this by increasing your physical activity and eating fewer calories.
Incorporate portion control at mealtimes to help you eat less. Use simple techniques such as the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. This way, you only eat as much as you need. Or better yet, serve your food on smaller plates or bowls.
Also, consider eliminating empty calories from your diet. These foods and drinks are processed, high in calories with little nutritional benefit. Avoid these foods when trying to lose 29 pounds. These include foods such as; cookies, cakes, pretzels, crackers, frozen meals, ice cream, fried food, and alcohol.
Find healthier alternatives instead. Drink water to stay energized throughout the day instead of sugar-filled coffee drinks. Eat more nuts or greek yogurt instead of ultra-processed dry snacks.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, and fiber. These foods are better for weight loss as they keep you full for longer.
Try intermittent fasting.
Intermittent fasting is an eating approach that cycles between prolonged periods of fasting and a short eating window. This eating approach can help you lose 29 pounds as it restricts how much time you have to eat. Most people find that they eat less due to the short eating window.
There are several intermittent fasting schedules to choose from, the most effective for weight loss are alternate day fasting, OMAD, and 16:8 fasting diet.
With alternate-day fasting, for example, you eat every other day and spend about 36-hours fasting. It works well for weight loss as you go without food for a whole day, thus creating a calorie deficit.
Start lifting weights.
Weight lifting involves working against a force to build and strengthen your muscles. Some good strength training exercises include; deadlifts, squats, planks, pull-ups, or lunges.
It is recommended that healthy adults spend at least 250-minutes exercising weekly for weight loss. Consider working with a certified trainer to avoid injury if you’re just getting started. Also, they can help you with your form and technique. Build momentum as you go and vary your workout intensity for best results.
Do some more cardio.
Cardio is a physical activity that increases your heart rate, making you burn calories fast. Some good cardio workouts include; swimming, running, biking, and hiking. Start slow with these workouts and focus on exercises you enjoy to avoid getting overwhelmed.
If you hate running, consider cycling or rowing instead. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete yet are just as effective at burning fat.
How long does it take to lose 29 pounds? Conclusion
It takes about 3.6 – 7 months to lose 29 pounds. This is a healthy amount of time for most people. Also, it’s in line with what experts recommend for safe weight loss.