How long does it take to lose 37 pounds?
Generally, it takes about 4. 6 – 9.25 months to lose 37 pounds. This is a safe amount of time to lose 37 pounds for most people. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 37 pounds in 9.25 months. Double it to a weight loss rate of 2-pounds a week to lose 37 pounds in 4.6 months.
However, keep in mind that these can vary from person to person. Several other factors determine how quickly you lose weight. These include factors such as; activity levels, age, weight, height, and gender. Due to these factors, some people might lose 37 pounds much faster or take longer.
A person who weighs over 250 pounds, for example, will lose weight faster compared to another who weighs less. The heavier person burns more calories as their energy needs are much higher.
Decrease your daily calories.
Eating fewer calories is the key to losing 37 pounds. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start with small changes such as eliminating empty calories to reduce your daily calories. Think of foods such as; ice cream, cookies, cakes, pastries, candy, or potato chips. Even though convenient, these foods are bad for weight loss as they’re high in calories with little nutrition.
Sugary drinks are also just as bad for weight loss. Eliminate these from your diet or find healthier alternatives.
Also, practice portion control at all times. Use simple hacks such as the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller side plates or bowls when serving food. Do these to reduce your daily calories to lose 37 pounds.
Eat more protein and fiber foods.
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein and fiber. These foods are great for weight loss as they keep you full or longer.
Also, adding more protein to your diet can help reduce appetite and boost your metabolism. Lean meats, tofu, legumes, fish, and poultry are high-protein foods you can easily incorporate into your diet.
High-fiber foods are also just as filling as they take longer to break down and absorb. Eat more veggies and fruits to add volume to your meals. Substitute refined cereals, white bread, and pasts for healthier whole-grain alternatives.
Try strength training.
Strength training involves working against a force to build muscles. You’re lifting heavy weights at the gym or using your body weights. Deadlifts, squats, lunges, planks, and pull-ups are good examples.
Consider working with a certified trainer if you’re a beginner. Start slow and build momentum as you go. Compound exercises that target multiple muscle groups in the body are especially good at burning fat.
Vary your workout pace and intensity. If you exercise your upper body today, exercise your lower body the next day. Do these, and you will burn enough calories to lose 37 pounds.
Add cardio to your routine.
Cardio exercises increase your heart rate to burn calories fast. While doing cardio, you will find that your breath is fast and hard. Running, walking, jumping rope, rowing, and cycling are good examples.
You want to start slow and only focus on the workout you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or cycling instead.
If you are exercising outdoors, invest in quality at-home workout equipment such as; treadmills or rowers. The good thing about cardio is that the more you weigh, the more calories you burn. However, don’t just stick to cardio. Combine it with strength training for best results.
How long does it take to lose 37 pounds? Conclusion
It takes about 4. 6 – 9.25 months to lose 37 pounds. This is a safe and healthy amount to lose 37 pounds for most people.