How long does it take to lose 64 pounds?
It takes about 8 – 16 months to lose 64 pounds. This is a safe time frame or most people to lose this weight. It’s also the rate that most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 64 pounds in 16 months. Double it to a daily calorie deficit of 1000 to lose 64 pounds in 8 months.
While it is possible to lose 64 pounds much faster, it is not recommended. It is better for your health. Also, losing weight at the recommended rate increases the likelihood that you keep it off for good.
Step 1: Create a calorie deficit.
You have to create a calorie deficit to lose weight. Most experts recommend a moderate calorie deficit of 500 – 1000. It is enough to jumpstart weight loss without leaving you strained. You can achieve this by reducing your calories and exercising.
Portion control can help you eat less at mealtimes. Use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs. Big plates make food appear smaller making it easy to overeat.
Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and protein.
Also, consider eliminating high-calorie foods such as junk food, baked treats, and sugary drinks to lose 64 pounds. These foods are high in calories with little nutrition.
Step 2: Keep track of your progress.
Losing 64 pounds is a big goal. One way to ensure you’re on the right track is to track your progress. You can do this by weighing yourself weekly or bi-weekly. This will help you better evaluate your efforts.
Also, use apps such as myfitnesspal or a food journal to track your diet. This way, you know which foods make you feel full, what you love, and what you don’t like. Incorporate these changes into your diet to lose weight and keep it off.
Step 3: Reduce hunger.
With the right foods, you can reduce hunger even with the reduced calories. Start by adding more protein and fiber foods to your diet. These are better for weight loss as they keep you full for longer.
Enjoy high-fiber oatmeal at breakfast, and you’ll notice a reduced appetite throughout the day. Have some lean meats, fish, tofu, legumes, or poultry for lunch.
High-fiber foods such as; fruit, veggies, and whole grains can help keep you full. Substitute refined cereals for healthier whole-grain alternatives such as; oats, whole-grain bread, brown rice, or millet. As they’re minimally processed and will keep you full for longer.
Don’t forget your veggies and fruits either. They’re a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety.
Step 4: Do cardio and strength training.
The American College of Sports Nutrition recommends that healthy adults spend at least 250 minutes exercising for significant weight loss. A mix of cardio and strength training is ideal.
Cardio exercises such as; swimming, running, rowing, and cycling help burn calories fast. With cardio, you find yourself breathing hard and fast. Focus on workouts you enjoy to avoid getting overwhelmed. If you hate running, consider walking or swimming instead.
Strength training exercises such as; deadlifts, squats, lunges, and planks help build muscle. With more lean muscle, you burn more calories at rest. Also, it boosts your metabolism.
Compound exercises that target multiple muscle groups are especially good at burning fat. Add them to your routine for the best results. Start slow and build momentum as you go. Consider working with a certified trainer to prevent injury if you’re new to the gym.
How long does it take to lose 64 pounds? Conclusion
At a weight loss rate of 1-pound a week, expect to lose 64 pounds in 16 months. Double it to a weight loss rate of 2-pounds a week, and you can lose it in 8 months.