how long does it take to lose 55 pounds

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How long does it take to lose 55 pounds?

On average, it takes 7 – 14 months to lose 55 pounds. It is a safe amount of time for most people to lose 55 pounds. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.

With a daily calorie deficit of 500, expect to lose 55 pounds in 14 months. Double it to a daily calorie deficit of 1000 to lose 55 pounds in 7 months.

However, keep in mind that these can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; weight, gender, age, height, and activity levels. Due to these differences, some people might lose 55 pounds much faster or rake longer.

A person who weighs over 300 pounds, for example, might lose 55 pounds much faster than another person who weighs less. The heavier person burns more calories as their energy needs are much higher.

In the same way, a person with an active lifestyle who exercises daily will not lose weight at the same rate as another with a sedentary lifestyle.

While you can lose 55 pounds much faster, resist the temptation to use extreme measures. Measures such as; exercising too long or severely restricting your calories are unsafe. Also, as they’re not sustainable, you’re likely to gain the weight back.

Safe and healthy weight loss

Weight loss occurs when you consume fewer calories than the body needs. This creates a caloric deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. Most experts recommend you lose about 1 – 2 pounds a week. You can achieve this with diet and exercise.

Start by eating less to lose 55 pounds. Aim for moderate calorie reduction of 500 – 1000. This leaves you with plenty of calories left to survive on without feeling deprived.

Make small changes such as cutting out junk food and other empty calories. These include foods such as; sugary drinks, cakes, cookies, pastries, fried foods, and alcohol. These foods are high in sugar and other additives that increase your appetite and cravings. Also, they’re high in calories with little nutritional benefit.

You can also consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls to reduce how much you eat. Or better yet, use your plate as a guide. Fill half the plate with vegetables before adding protein or carbs.

Eat better

Focus on eating more nutrient-dense foods to make up for the reduced calories. These include foods such as; complex carbs, vegetables, fiber, and protein. These foods are great for weight loss as they keep you full for longer.

Start your day with high-fiber oatmeal, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, poultry, or fish for protein. These high-protein foods will reduce your appetite and boost your metabolism. A win-win for anyone trying to lose 55 pounds or more.

High fiber foods such as; beans, peas, or lentils are just as filling. Also, as they’re cheaper, they’re great for anyone looking to eat healthy on a budget. Low-calorie vegetables such as; kale, broccoli, and spinach add volume to your meals. This way, you stay full and satisfied even as you lose weight.

Burn calories with exercise.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for heart health but also weight loss. As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way.

Alternate between cardio and weight training for best results. Cardio exercises such as swimming, rowing, or running help burn calories. Weight training workouts such as; squats, deadlifts, and lunges help build more muscle.