How long does it take to lose 48 pounds?
Generally, it takes about 6 – 12 months to lose 48 pounds. This is a safe amount of time to lose 48 pounds. It’s also what most experts recommend for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 48 pounds in 12 months. Double it to a weight loss rate of 2-pounds a week to lose 48 pounds in 6 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; age, weight, activity level, gender, and height.
A person who stays active, and exercises daily, for example, will not lose 48 pounds at the same rate as another with a sedentary lifestyle.
Eat fewer calories to lose weight.
Reducing your daily calories is the key to losing 48 pounds. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Changes such as portion control can help you eat less. Use the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Or better yet, use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs. Using these simple techniques can help reduce your calories at mealtimes.
You can also eliminate junk food from your diet to reduce your daily calories. The problem with these foods is they’re high in calories with little nutrition. You eat more, piling on the calories to fill full.
A small 28g of lays potato chips contains 140-calories. That’s for 13-chips that won’t keep you full. Eliminate these foods from your diet or find healthier alternatives to lose weight. Eat baked potatoes instead of potato chips, for example.
Focus on eating more nutrient-dense foods. Ensure your daily diet is full of protein and fiber. These foods are better for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal instead of plain white bread, and you’ll notice a reduced appetite throughout the day. Enjoy beans, peas, or lentils at lunch.
Fill up on veggies such as; spinach, kale, and broccoli. They’re nutrient-dense, and a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Or better yet, have some lean meats, fish, or poultry. Adding more protein foods to your diet can help reduce appetite and boost metabolism. A win-win situation when you want to lose weight. Start your day with eggs instead of the usual sugar-filled bowl of breakfast cereal.
Lastly, Enjoy a serving or two of fruits after your meals instead of high-calorie baked desserts.
Burn extra calories with exercise.
It is recommended that healthy adults spend at least 250-minutes exercising weekly. A combination of cardio and strength training is ideal. Alternate between these workouts to target different muscles groups in the body.
Cardio exercises such as; swimming, running, or rowing burns calories fast. With these exercises, you find yourself breathing faster. Start slow and focus on workouts you love to avoid getting overwhelmed. If you hate running, consider walking or cycling instead.
With strength training, you’re lifting weights at the gym or using your body as resistance to build muscle. These include activities such as; deadlifts, squats, lunges, or planks.
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 the gym. Do these, and you will burn enough calories to lose 48 pounds.
How long does it take to lose 48 pounds? Conclusion
It takes about 6 – 12 months to lose 48 pounds. This is a safe and healthy amount of time to lose 48 pounds for most people.