How long does it take to lose 8 pounds?
It takes at least 4 to 8 weeks to lose 8 pounds. It is a safe and healthy amount of time for most people to lose 8 pounds.
With a calorie deficit of at least 500, expect to lose 8 pounds in 8 weeks about 2-months. Double the effort to a daily calorie deficit of 1000 to lose 8 pounds in a month.
While you can lose 8 pounds much faster, it is not recommended. You’d have to resort to extreme measures such as reducing your calories too low or exciting for prolonged periods.
Whether you want to lose 8 pounds for a special event or to improve your health, have a realistic timeframe in mind. It is not only good for your health but also increases the likelihood that you keep it off for good.
Step 1: Create a calorie deficit
Weight loss occurs when the body burns more calories than you consume. With a daily calorie deficit of 500, expect to lose up to a pound a week. Double the effort to a daily calorie deficit of 1000 to lose two pounds a week. You can do achieve this by eating less and exercising.
Use this calorie calculator to determine how much food you should be eating to lose weight. It varies from person to person due to factors such as; weight, activity level, age, gender, and height. However, don’t be tempted to reduce your calories too low. A moderate daily reduction of at least 500 is enough to lose 8 pounds or more.
Once you have determined your calories, use a food journal or apps such as; myfitnesspal to keep track of your daily food consumption. This way, you stay accountable and ensure that you’re eating at a deficit to lose weight.
Step 2: Focus on eating nutrient-dense foods
Nutrient-dense foods are great for weight loss as they keep you full for longer.
These include foods such as; vegetables, complex carbs, protein, and fiber. These are a must-have for anyone trying to lose weight as they reduce appetite and keep you full for longer. Eat these foods, and you won’t notice that you’re eating fewer calories.
Start your day with some eggs or a high-protein smoothie instead of the usual sugar-filled bowl of cereal. Have some high-fiber lentils, chickpeas, or beans for lunch. Add in spinach or kale to improve satiety. Whatsmore, with vegetables, you can enjoy several servings without worrying about extra calories.
Step 3: Exercise to boost weight loss
Healthy adults should spend at least 200 minutes exercising weekly. Not only is this good for weight loss, but also weight loss. A good workout routine should include cardio/aerobic workouts and strength training.
Cardio helps you burn calories fast, while weight training helps you build muscle. Good cardio workouts include; jumping rope, swimming, running, and cycling. Start slow with these exercises and build momentum as you go.
Good weight training exercises include squats, deadlifts, and lunges. If you’re new to strength training, consider working with a professional trainer at the gym to reduce the risk of injury. Focus on workouts you love doing to increase your willpower.
How long does it take to lose 8 pounds? Conclusion
On average, it takes between 4 – 8 weeks to lose 8 pounds. A safe weight loss goal for most people. Also, it’s in line with what experts recommend for healthy weight loss.