How long does it take to lose 57 pounds?
At a weight loss rate of 1-pound a week, expect to lose 57 pounds in 14.25 months. Double it to a weight loss rate of 2-pounds a week to lose 57 pounds in 7.125 months.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how quickly you lose weight. These include factors such as; activity levels, current weight, height, gender, and age. Due to these factors, some people might lose 57 pounds much faster or take longer.
A person who stays active and exercises daily, for example, will not lose 57 pounds at the same rate as another with a sedentary lifestyle.
Step 1: Eat fewer calories.
You have to reduce your daily calories to lose weight. Most experts recommend a moderate daily calorie reduction of at least 500 – 1000. It is enough to jumpstart weight loss without leaving you feeling starved.
Use techniques such as reducing your food portion to help you eat less. Use the MyPlate method at mealtimes. 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 to avoid overeating.
Also, consider eliminating high-calorie foods from your diet. Avoid food such as; ice cream, instant noodles, baked goods, candy, or potato chips. These foods are high in calories with little nutrition.
A bag of lays potato chips contains 115 calories. That’s a small bag of 13-chips that won’t satisfy your hunger. Eliminate these from your diet or find healthier alternatives. Enjoy baked potatoes instead of potato chips. They’re more filling and will keep you full for longer.
Step 2: Stay active with exercise.
Exercising can help you burn extra calories to boost weight loss. You don’t have to spend a lot of time doing it. Most experts recommend at least 250-minutes weekly for significant weight loss.
A good workout routine should include both cardio and weight training.
Cardio exercises such as; swimming, running, jogging, or cycling burn calories fast. While Strength training doesn’t burn as many calories per session but it helps build lean muscle. The more muscle you have over time, the more calories you burn.
Alternate between these workouts when exercising. Start slow and build momentum as you go. If you struggle with a busy schedule, consider high-intensity interval training. These workouts take less than 45-minutes to complete and are just as effective at burning fat.
Step 3: Focus on nutrient-dense foods.
Make up for the reduced calories with nutrient-dense foods. Add more protein and fiber foods to your diet. These foods are better for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal instead of sugar-filled breakfast cereal. Enjoy whole-grain alternatives at lunch instead of refined cereals. Do these, and you will feel fuller for longer.
Substitute deli meats for lean meats, fish, or poultry. These are much higher in protein and easy to incorporate into your diet.
Lastly, eat more fruits and veggies after your meal. They’re lower in calories and a great way to add volume to your meals. Also, you can enjoy an extra serving or two.
Step 4: Keep track of your progress.
Losing 57 pounds takes time. A good way to ensure that you’re always on track is by keeping track of your weight weekly or bi-weekly.
Also, use apps such as myfitnesspal or a food journal to keep track of your diet. This way, you can better evaluate what’s best for your diet. What foods do you love, what foods keep you full, and what foods to remove from your diet?
How long does it take to lose 57 pounds? Conclusion
It takes about 7.125 – 1425 months to lose 57 pounds. This is a healthy amount of time for most people to lose 57 pounds. It’s also what most experts recommend for safe weight loss.