How long does it take to lose 31 pounds?
It takes about 4 – 8 months to lose 31 pounds. This is a safe amount of time for most people to lose 31 pounds. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 31 pounds in less than 8 months. Double it to a weight loss rate of 2-pounds a week to lose 31 pounds in less than 4-months.
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; age, height, gender, weight, and activity levels. Due to these factors, some people might lose 31 pounds much faster or take longer.
A person who stays active, and exercises daily, for example, will not lose 31 pounds at the same rate as another with a sedentary lifestyle.
Create a healthy calorie deficit.
Your body has to burn more calories than what you consume to lose weight. The best way to achieve this is by exercising to burn extra calories and eating fewer calories.
Start with controlling your food portions at mealtimes. Use the MyPlate method to help you eat less for weight loss. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, serve your food on a smaller plate or bowl to reduce your daily calories.
Also, consider eliminating empty calories from your diet. These foods are high in calories with little nutritional benefit. These include foods such as; cookies, cakes, pastries, crackers, instant noodles, pretzels, frozen meals, sugary drinks, and alcohol. Avoid these foods to reduce your calories to lose 31 pounds.
Find healthier alternatives instead. Drink water to stay energized throughout the day rather than sugar-filled coffee drinks. Have some fresh fruit after your meal instead of high-calorie baked desserts. Eat more nuts, greek yogurt, or hard-boiled eggs instead of ultra-processed dry snacks. Do these, and you will reduce your colors to lose 31 pounds.
Try Alternate-day fasting.
Alternate day fasting is an intermittent fasting schedule that involves eating every other day to lose weight. On this schedule, you fast for 36-hours and only have your meals every other day. For example, fast on Monday, eat on Tuesday, fast on Wednesday, and so forth.
This intermittent fasting schedule works well for weight loss as it helps to create and maintain a healthy calorie deficit. However, If you’re new to intermittent fasting, start slow and build up to alternate-day fasting.
Or better yet consider other less aggressive schedules such as OMAD (one meal a day) or a 16:8 fasting diet. These are just as good for weight loss as they also restrict how much time you spend eating.
Stay active to burn extra calories.
Exercising can help you burn extra calories. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your health but also for weight loss. A good workout routine should include both cardio and weight training for best results.
Cardio exercises help burn calories fast while weight training helps to build and strengthen muscles. Start slow and focus on workouts you enjoy doing. If you hate cardio, consider weight training exercises such as; squats, deadlifts, planks, or lunges.
Build momentum as you go. Vary your workouts and intensity for best results. 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 calories.
How long does it take to lose 31 pounds? Conclusion
It takes about 4- 8 months to lose 31 pounds for most people. This is a safe amount of time in line with what most experts recommend for healthy weight loss.