How long does it take to lose 46 pounds?
It takes about 5.75 – 11.5 months to lose 46 pounds. This is a healthy amount of time to lose 46 pounds for most people. It’s also what most experts recommend when losing weight.
At a weight loss rate of 1-pound a week, expect to lose 46 pounds in 11.5 months. Double it to a weight loss rate of 2-pounds a week to lose 46 pounds in 5.75 months.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how fast you lose weight. These include factors such as; activity levels, current weight, gender, height, and age.
Due to these differences, some people might lose 46 pounds much faster or take longer. A person who stays active and exercises daily, for example, will not lose weight at the same rate as another with a sedentary lifestyle.
Eat fewer calories to lose weight.
You have to eat fewer calories to lose weight. Experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start by eliminating junk food from your diet to achieve this reduction. Think of foods such as; instant noodles, ice cream, fried foods, and baked treats. These foods are bad for weight loss as they’re high in calories with little nutrition. Eliminate them from your diet or find healthier alternatives to lose 46 pounds.
You can also practice portion control to help you eat less at mealtimes. Use your serving plate as a guide. Fill half your plate with veggies before adding protein or carbs to avoid overeating. Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggie, protein, carbs, and fruit.
Focus on better nutrition.
Prioritize nutrient-dense foods to make up for the reduced calories. Just because you’re eating less food doesn’t mean you have to feel hungry all the time.
Add more protein foods such as; lean meats, fish, tofu, legumes, and poultry to your diet. You will notice that you feel less hungry this way. Also, as you feel full faster, you end up eating fewer calories at mealtimes.
High-fiber foods such as; whole-grains, fruits, veggies, nuts, and seeds are also good. Start your day with oatmeal, and you’ll notice a reduced appetite throughout the day.
Veggies such as; spinach, kale, broccoli, and Brussel sprouts are a great way to add volume to your meals. Also, eat more fruits after your meals instead of high-calorie baked treats.
Plan and prep your meals in advance.
A meal plan can help you make healthier choices at mealtimes. With the right meal plan, you don’t have to let your hunger decide what you eat. You don’t have to resort to the same take-out at night when you can’t decide what to eat.
Go a step further and buy all ingredients in advance. Use weekends or days when you’re not as busy to do your grocery shopping. This way, you can whip up a quick healthy meal in 30-minutes, even on busy weeknights. Even better, pack your leftovers for lunch.
Exercise to lose weight.
Healthy adults should spend at least 250-minutes exercising weekly. It is not only good for your health but also for weight loss. A combination of cardio and weight training is ideal.
Cardio exercises such as swimming, running, rowing, or cycling help burn calories fast. With cardio, you find yourself breathing hard and fast.
Start slow and choose workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or cycling instead. You’re more likely to be consistent this way.
With strength training, you’re working against a force to build muscle. This means lifting weights at the gym or using your body weight as resistance.
Start slow and build momentum as you go to avoid injury. Also, as you’re working with heavy equipment, consider working with a certified trainer if you’re new to the gym. Do these, and you will burn enough colors to lose 46 pounds.
How long does it take to lose 46 pounds? Conclusion
Generally, it takes about 5.75 – 11.5 months to lose 46 pounds. This is a safe and healthy amount of time to lose 46 pounds for most people.