How long does it take to lose 34 pounds?
Generally, it takes about 4.25 – 8.5 months to lose 34 pounds. This is a safe and healthy amount to lose 34 pounds for most people.
At a weight loss rate of -pound a week, expect to lose 34 pounds in 8.5 months. Double it to a weight loss rate of 2-pounds a week to lose 34 pounds in 4.25 months.
However, keep in mind that these numbers can change from person to person. Several other factors affect how quickly you lose weight. These include factors such as; weight, activity level, gender, age, and height. Due to these differences, some people might lose 34 pounds much faster or take longer.
Cut your calories to lose weight.
You have to eat fewer calories than what your body burns to lose 34 pounds.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Start with small sustainable changes such as portion control. Use simple hacks such as the MyPlate method to eat less at mealtimes. Or better yet, do it the Japanese way and serve your foon on smaller side plates or bowls. This way, you only eat as much as you need and not more.
Eliminate junk food and sugary beverages from your diet. These are bad for weight loss as they’re high in calories with little nutrition.
A Starbucks cup Caramel frappuccino, for example, contains a whopping 410 calories. Have several of these in a day, and the calories add up to prevent weight loss. Avoid these foods when trying to lose weight or find healthier alternatives.
Drink water to stay energized throughout the day rather than these sugar-filled energy drinks.
Try intermittent fasting.
Intermittent fasting is an eating approach that cycles between fasting and eating. A typical schedule involves long periods of fasting with a short eating window. This approach works for weight loss by restricting how much time you have available to eat. As a result, you end up eating fewer calories.
The most effective intermittent fasting schedules for weight loss include; OMAD (one meal a day), alternate-day fasting, and 16:8 fasting.
With alternate-day fasting, you eat every other day. For example, you fast on Monday, eat on Tuesday, fast on Wednesday, and so forth. As a result, you create a calorie deficit that helps you lose weight safely.
Lift some weights.
Exercising is a great way to burn extra calories and boost weight loss. Healthy adults should spend more than 250 minutes exercising weekly for weight loss.
Strength training involves working against a force to build and strengthen your muscles. This often involves lifting heavy weights at the gym or using your body weight. Deadlifts, planks, squats, lunges, or pull-ups are good examples.
Compound exercises that target multiple muscles groups are especially good at burning fat. Consider working with a certified trainer if you’re new to the gym to prevent injury.
Build momentum as you go and carry your workouts to exercise different muscle groups in the body. Alternate strength training with cardio in your weekly routine for best results.
Add cardio to your routine.
Cardio is a physical activity that raises your heart rate to burn calories fast. With cardio exercises, you will find yourself breathing hard and fast. Swimming, running, cycling, jumping rope, or cycling are good examples.
You want to start slow with cardio and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or doing instead.
If you hate exercising alone, consider team sports such as basketball or volleyball instead. Don’t stick to cardio, alternate with weight training for best results.
How long does it take to lose 34 pounds? Conclusion
On average, it takes about 4.25 – 8.5 months to lose 34 pounds for most people. It is a safe and healthy amount of time that most experts recommend to lose 34 pounds.