weight loss concept

how long does it take to lose 35 pounds

How long does it take to lose 35 pounds?

On average, it takes about 4.5  to 9 months to lose 35 pounds. It is a safe amount of time for most people to lose 35 pounds. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.

 

With a daily caloric deficit of 500, expect to lose 35 pounds in 9 months. Double the effort to a daily caloric deficit of 1000 to lose 35 pounds in 4.5 months.

 

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

 

A person who weighs over 300-pounds might lose 35 pounds much faster when compared to another who weighs 150-pounds. The heavier person burns more calories as their energy needs are much higher.

 

While you can lose 35 pounds much faster, resist the temptation to use extreme measures. Measures such as severely reducing your calories or exercising too long are unsafe and can affect your health.

 

Also, as these measures cannot be sustained long-term, you’re likely to gain all the weight back.

woman stepping on weight scale

Understanding weight loss

Weight loss occurs when you eat fewer calories than the body needs. It creates a caloric deficit forcing the boy to tap into stored fats. It takes a caloric deficit of 3,500 to lose a pound of fat. You can achieve this with diet, exercise, or both.

 

You need to eat less to lose weight. Experts recommend a moderate calorie reduction of 500 – 1000. Most adults need to eat at least 2000 – 2500 calories to maintain their current weight.

 

This reduction is enough to jumpstart weight loss without leaving you feeling deprived. Start by making small changes such as cutting out empty calories or junk food from your diet.

 

These include foods such as; cakes, cookies, pastries, sugary drinks, candies, fried foods, ultra-processed snacks, and alcohol, especially beer. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Reduce how much of these foods you console or cut them entirely.

 

Also, consider portion control to help reduce your daily calories. We tend to overestimate how much food we should be eating daily. Use simple tips such as serving your food on smaller plates or bowls to prevent overeating.

 

You can also use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs. Do these, and you will lose 35 pounds safely.

meal prep

Healthy eating to lose weight.

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

 

Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, poultry, and fish for your protein. These high-protein foods also boost your metabolism as they require more energy to break down.

 

With high-fiber foods such as; beans, peas, and lentils, you can reduce over-reliance on animal protein. Moreover, they’re cheaper and great for those who want to eat healthy on a budget.

 

Vegetables add volume to your meals and improve satiety. As they’re low in calories, you can enjoy a serving or two without having to worry about calories.

woman running exercise

Exercise

Exercising is a great way to burn extra calories to lose 35 pounds faster. It is recommended that healthy adults spend at least 200-minutes exercising weekly.

 

Focus on workouts you love doing. You’re more likely to be consistent this way. If you hate running, consider bicycling instead. If you hate exercising outdoors, invest in quality at-home workout equipment.

 

Alternate between cardio and weight training exercises for best results. Weight training exercises such as; squats, deadlifts, and lunges help build muscle. Cardio workouts such as; running, rowing, and cycling help burn calories fast. Start slow and build momentum as you go.

 

How long does it take to lose 35 pounds? Conclusion

Generally, it takes 4.5 months to 9 months to lose 35 pounds. It is a safe and healthy amount of time for most people to lose 35 pounds.