weight loss concept

How Long Does It Take To Lose 38 Pounds?

How long does it take to lose 38 pounds?

Generally, it tables about 4.75 – 9.5 months to lose 38 pounds. This is a safe amount of time to lose 38 pounds for most people. It’s also what most experts recommend for healthy weight loss.

 

At a weight loss rate of 1-pound a week, expect to lose 38 pounds in 9.5 months. Double it to a weight loss rate of 2-pounds a week to lose 38 pounds in 4.75 months.

 

While it is possible to lose 38 pounds faster, it is not recommended. You’d have to severely restrict your calories or exercise for long periods to burn enough calories. A dangerous approach to weight loss that can affect your health.

weight loss concept

Eat fewer calories to lose weight.

Eating fewer calories is the key to losing 38 pounds. Most experts recommend a moderate calorie reduction of at least 500. This is enoguh to jumpstart wweiht loss.

 

You can achieve this by controlling your food portions. Use techniques 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 your food. Using these simple hacks can help you reduce your daily calories for weight loss.

 

Also, consider eliminating junk food from your diet. These foods add lots of necessary calories to your diet. Think of foods such as; cookies, candy, cakes, pastries, fried foods, and instant noodles. Sugary beverages such as; soda, energy drinks, fruit concentrates, and store-bought coffee are also bad. Avoid them or find healthier alternatives to lose weight.

healthy food

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 for longer.

 

Besides, adding more protein to your diet can also reduce appetite and boost your metabolism. Lean meats, fish, poultry, tofu, and legumes are protein foods that should be part of your daily diet. Start your day with protein-rich eggs instead of a sugar-filled bowl of cereal.

 

High-fiber foods such as fruits, vegetables, and whole grains are also just as good. Eating more fruit and vegetables is a great way to add volume to your meals.

intermittent fasting concept

Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between periods of eating and fasting. It’s not about what you eat but about when you eat.

 

This works well for weight loss due to the time restriction. As a result, you end up eating less. The most effective intermittent fasting schedules for weight loss include; OMAD(one meal a day), alternate-day fasting, or 16:8 fasting diet.

 

With a schedule such as alternate-day fasting, you fast for 36-hours and only eat every other day. For example, fast on Monday, eat on Tuesday, and fast on Wednesday. This creates a healthy calorie deficit that allows you to lose weight.

woman exercising at the gym

Add exercise to your routine.

Exercising is a great way to burn extra calories and boost weight loss. The American College of Sports Nutrition recommended healthy adults spend 250 minutes or more exercising weekly for significant weight loss. You want to combine both cardio and weight lifting for the best results.

 

Cardio exercises increase your heart rate to burn calories fast. Swimming, running, jumping rope, cycling, and biking are good examples. With strength training, you’re working against a force to build muscle. This often involves lifting heavy weights at the gym or using your body weight. Deadlifts, lunges, planks, squats, and pull-ups are good examples.

 

Start slow and focus on activities you enjoy doing to avoid getting overwhelmed. If you hate running, consider cycling or rowing instead. If you hate exercising outdoors, invest in quality at-home workout equipment.

 

How long does it take to lose 38 pounds? Conclusion

At a weight loss rate of 1-pound a week, expect to lose 38 pounds in 9.5 months. Double it to a weight loss rate of 2-pounds a week to lose 38 pounds in 4.75 months.