How long does it take to lose 49 pounds?
Generally, it takes about 6.125 – 12.25 months to lose 49 pounds. This is a healthy amount of time to lose 49 pounds for most people. It’s also what most experts recommend for safe weight loss.
At a weight loss rate of 1-pound a week, expect to lose 49 pounds in 12.25 months. Double it to a weight loss rate of 2-pounds a week to lose 49 pounds in 6.125 months.
While it is possible to lose 49 pounds much faster, it is not recommended. You’d have to resort to unhealthy measures such as; restricting your calories or exercising too long. A dangerous approach to weight loss that can affect your health.
Eat at a healthy calorie deficit to lose weight.
You have to reduce your daily calories to lose 49 pounds. Most experts recommend a moderate calorie reduction of at least 500. This is enough to jumpstart weight loss without leaving you feeling starved.
Practicing portion control at mealtimes 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 you eat less and lose weight.
Also, eliminate junk food from your diet. These foods 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 make you eat more.
Think of foods such as; instant noodles, candy, baked treats, fried foods, and potato chips. One serving of these foods is never enough, and you find yourself eating more. Eliminate these from your diet or find healthier alternatives. Eat more nuts, seeds, eggs, or greek yogurt rather than ultra-processed snacks.
Add more protein and fiber to your diet.
Add more protein and fiber to your diet to make up for the reduced calories. These are better for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or high-protein eggs, and you’ll notice a reduced appetite throughout the day.
Lean meats, tofu, legumes, fish, and poultry are all protein foods you can easily add to your diet. By eating more protein, you can reduce your appetite and boost your metabolism. A win-win situation when trying to lose weight.
Fill up on high-fiber foods as well. Substitute refined cereals for healthier whole-grains alternatives.
Start your day with oatmeal instead of white bread. Ensure your meals include lots of veggies that add volume to your meals. Also, you can enjoy an extra serving or two as they’re low in calories.
Lastly, swap out high-calorie desserts for fresh fruit.
Exercise for weight loss.
Exercising can help you burn extra calories to boost weight loss. It is recommended that healthy adults spend at least 250 minutes exercising weekly. A good workout routine should include cardio and weight training. Alternate between these two for best results.
With cardio exercises such as; running, jumping rope, cycling, or swimming, you’re burning fat fast. Strength training exercises such as; deadlifts, squats, lunges, or planks help build muscle. The more muscle you have, the more calories you burn.
Start slow and build momentum as you go to avoid getting overwhelmed. Also, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, for example, consider rowing or biking 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.
How long does it take to lose 49 pounds? Conclusion
It takes about 6.125 – 12.25 months to lose 49 pounds. This is a safe and healthy amount of time to lose 49 pounds for most people.