How long does it take to lose 9 pounds?
Generally, it takes about 4.5 – 9 weeks to lose 9 pounds. This is what the CDC (center for disease control and prevention) recommends for most people.
With a weight loss rate of 1-pound a week, expect to lose 9 pounds in 9 weeks. Double it to a weight loss rate of 2-pounds a week to lose it in 4.5 weeks.
Howeevr, 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; age, weight, height, gender, and activity level. Those who weigh more are more likely to lose 9 pounds as they burn more calories.
In the same way, a person who stays active and exercises regularly will not lose weight at the same rate as another with a sedentary lifestyle.
Create a calorie deficit to lose weight.
Weight loss occurs when you consume fewer calories than what the body burns. This results in a calorie deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.
You can create this calorie deficit by eating fewer calories and exercising often. Most experts recommend a moderate calorie reduction of 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Cut out high-calorie junk foods to reduce your calories. These include foods such as; sweets, sugary drinks, fried foods, cakes, cookies, pastries, ultra-processed snacks, and alcohol.
Avoid these foods when trying to lose 9 pounds as they’re high in calories with little nutritional benefit. Also, these foods are high in additives and sugar that increase your appetite.
Also, consider portion control to help you eat less at mealtimes. Use the MyPlate method when serving food. Divide your plate into four equals section for veggies, protein, carbs, and fruit.
Prioritize nutrient-dense foods.
Focus on nutrient-dense vegetables, protein, fiber, and complex carbs instead. These foods are great for weight loss as they keep you full for longer.
Start your day with high-protein eggs instead of the usual sugar-filled bowl of breakfast cereal. Enjoy baked potatoes instead of processed chips. Do these, and you will notice a reduced appetite throughout the day.
Lean cuts of meat, poultry, and fish are great protein foods to enjoy for lunch or dinner.
Or better yet, opt for high-fiber beans, lentils, or peas that are just as filling. Choose healthy snacks such as; fresh fruit, greek yogurt, or nuts instead of ultra-processed dry snacks that are high in calories.
Stay active and burn extra calories.
Exercising often is a great way to increase your energy expenditure and burn more calories. Did you know that just 30-minute of casual walking at a speed of 4-mph can help you burn as much as 189-calories? What’s more, the more you weigh, the more calories you burn with exercise.
The American College of Sports Nutrition recommends healthy adults spend at least 250 minutes exercising daily. It is not only good for your heart but also for weight loss.
Cardio exercises such as; swimming, running, rowing, and cycling can help burn calories fast. Weight training exercises such as; deadlifts, squats, or lunges help build muscle and boost your metabolism.
Alternate between these exercises for best results. Start with workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider rowing or cycling instead. Do these, and you will lose 9 pounds safely.
How long does it take to lose 9 pounds? Conclusion
On average, it takes 4.5 – 9 weeks to lose 9 pounds. It is a safe and healthy amount of time for most people to lose 9 pounds.