How long does it take to lose 52 pounds?
It takes about 6.5 – 13 months to lose 52 pounds. This is a healthy amount of time for most people to lose 52 pounds. It’s also what the CDC (center for disease control and prevention) recommends when losing weight.
With a daily calorie deficit of 500, expect to lose 52 pounds in 13 months. Double it to a daily calorie deficit of 1000 to lose 53 pounds in 6.5 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, gender, height, current weight, and activity level. Due to these differences, some people might lose 52 pounds fast or take longer.
A person who weighs over 250-pounds, for example, will not lose at the same rate as another show weighs less. The heavier person burns more calories as their energy needs are much higher.
Eat a healthy calorie deficit to lose weight.
You have to reduce your daily calories to lose weight. Most experts recommend a moderate calorie reduction of t least 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Start with counting your calories. This way, you know just how much you’re eating daily. Also, you can evaluate what unnecessary calories to remove from your diet. Use apps such as myfitnesspal or a food journal to track your food intake.
Practicing portion control at mealtimes can also 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.
Other effective ways to reduce your calories include;
- Eliminating ultra-processed snacks.
- Cut back on sugary drinks and alcohol.
- Skip oil-based dressing.
- LImit take-outs and eating out.
- Make healthy substitutions.
Eat better to lose weight.
Focus instead on eating more nutrient-dense foods. Add protein and fiber foods to your diet. These are better for weight loss as they keep you full for longer.
Start your day with oatmeal or eggs, and you’ll notice a reduced appetite throughout the day. Have some beans, peas, or lentils ar lunch. They’re just as good for weight loss and are cheaper. A great alternative for anyone looking to eat healthy on a budget.
Lean meats, fish, tofu, and poultry are all rich in protein. Add them to your diet to reduce appetite and boost your metabolism. Lastly, bulk your meals with vegetables. You can enjoy an extra serving or two as they’re low in calories.
Lift more weights.
It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. A good workout routine should include strength training.
With strength training, you’re working against a force to build more muscles. Often, this involves lifting weights at the gym or using your body weight as resistance. The more muscle you have, the more calories you burn at rest. Also, weight training can help boost your metabolism. Deadlifts, squats, lunges, and planks are good examples.
Compound exercises that target multiple muscle groups are especially good. Add them to your routine to lose 52 pounds.
Start slow and build momentum as you go. Consider working with a certified trainer to prevent injury. Don’t just stick to the same workout. Combine it with cardio for the best results.
Do some cardio.
Cardio raises your heart rate to burn calories fast. Swimming, running, rowing, and cycling are good examples. Choose workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or biking instead.
If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete.
Don’t just stick to cardio, combine it with strength training for best results. You can do cardio in the morning and lift weights in the evening. Or better yet, alternate these workouts every other day.
How long does it take to lose 52 pounds? Conclusion
Generally, it takes about 6.5 – 13 months to lose 52 pounds. It is a healthy and safe amount of time for most people to lose 52 pounds.