How long does it take to lose 44 pounds?
It takes bout 5.5 – 11 months to lose 44 pounds. This is a safe amount of time to lose 44 pounds for most people. It’s also in line with what experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 44 pounds in 11 months. Double it to a daily calorie deficit of 1000 to lose 44 pounds in 5.5 months.
However, keep in mind that these numbers can vary. Several other factors affect how quickly you lose weight. These include factors such as; age, weight, height, gender, and activity level. Due to these differences, some people might lose 44 pounds much faster or take longer.
A person who weighs over 250-pounds, for example, might lose 44 pounds much faster than another who weighs less. The heavier person burns more calories as their energy needs are much higher.
In the same way, a person who stays active and exercises daily will not lose 44 pounds at the same rate as another with a sedentary lifestyle.
Decrease your calories to lose weight.
You have to reduce your daily calories to lose weight. Most experts recommend a moderate calorie reduction of at least 500. It is enough to help you lose weight without leaving you feeling deprived.
Start by practicing portion control to help you eat less. Use the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Or better yet, use smaller dinner plates or bowls when serving your food. With large plates, the food seems smaller making it easy to overeat. Using these techniques at mealtimes can help you eat fewer calories.
Also, consider eliminating empty calories from your diet. Think of foods such as; instant noodles, chips, ice cream, fried foods, and baked goods. These are bad for weight loss as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite. Eliminate them from your diet or find healthier alternatives to lose 44 pounds.
Focus instead on eating more nutrient-dense foods. Add more protein and fiber foods to your diet to make up for the reduced calories. These foods are much better for weight loss as they keep you full for longer.
Try intermittent fasting.
Intermittent fasting is an eating approach that cycles between prolonged periods of fasting accompanied by short eating windows. With this eating approach, the focus is on when you eat and NOT what you eat.
For example, with the 16:8 fasting schedule, you spend 16-hours fasting daily with only 8-hours available to eat. It works well for weight loss due to the restricted eating window. As a result, most people find that they eat fewer calories and lose weight.
Intermittent schedules such as alternate-day fasting and OMAD can help you lose 44 pounds. With a schedule such as alternate-day fasting, you’re eating every other day creating a healthy calorie deficit for easy weight loss.
Add cardio to your weekly routine.
Healthy adults should spend at least 200 minutes (more than 3-hours) exercising for weight loss.
Cardio exercises that raise your heart rate to burn calories fast should be part of your weekly routine. These include activities such as; running, swimming, cycling, and rowing. Start slow and focus on workouts you enjoy to avoid getting overwhelmed.
If you hate running, consider swimming or cycling instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat.
Don’t just stick to cardio, combine it with strength training for best results.
Lift more weights.
With strength training, you’re working against a force to build more muscle. Often, this involves lifting heavy weights at the gym or using your body weight as resistance.
Deadlifts, press-ups, planks, lunges, and squats are good examples. Add this to your weekly routine to burn calories and boost your metabolism.
Compound exercises that target multiple muscle groups are especially good at burning fat. Start slow and build momentum as you go to avoid injury. Also, consider working with a certified trainer if you’re new to lifting weights.
How long does it take to lose 44 pounds? Conclusion
Generally, it takes bout 5.5 – 11 months to lose 44 pounds. This is a safe and healthy amount of time to lose 44 pounds for most people.