How long to lose 11 pounds?
Generally, it takes about 5.5 – 11 weeks to lose 11 pounds. It is a safe amount of time for most people to lose 11 pounds. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
While it is possible to lose 11 pounds much faster, it is not recommended. You’d have to resort to unsafe measures such as; exercising too long or severely reducing your calories.
Overall, you’re better off losing 11 pounds at a slow and steady rate. Allowing yourself enough time to lose weight also increases the likelihood that you keep it off long-term.
Create a healthy calories deficit.
Weight loss occurs when you eat fewer calories than the body needs. It 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.
At a weight loss rate of 1 pound a week, expect to lose 11 pounds in 11 weeks. Double it to a weight loss rate of 2 pounds a week to lose 11 pounds in 5.5 weeks.
You can achieve this by eating fewer colors and exercising more often. You don’t have to change all aspects of your diet to achieve this reduction.
Start by cutting out unnecessary high-calorie foods such as; ice creams, donuts, fried foods, cookies, cakes, pastries, and ultra-processed dry snacks. Avoid these foods as they increase your appetite.
Don’t forget the liquid calories. Drinks such as; alcohol, energy drinks, fruit concentrates, and store-bought coffees are also full of emoty calories. You’re better off drinking water to keep yourself energized.
You can also consider portion control to help you eat less. Dinner plates have become bigger making it hard to portion your food correctly. Use simple tips such as serving your food on smaller side plates or bowls to avoid overeating.
Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs. Do these, and you will lose 11 pounds safely.
Focus on nutrition.
Eat more vegetables, complex carbs, protein, or fiber to make up for the reduced calories. These foods are better for weight loss as they keep you full for longer.
Start your day with protein-rich eggs or high-fiber oatmeal instead of the usual sugar-filled bowl of cereal. Choose high-fiber beans, peas, or lentils for your lunch. Or better yet, enjoy lean meats, fish, or poultry that are just as filling.
Veggies such as; Brussel sprouts, broccoli, swiss chard, kale, and spinach should be on your plate. These veggies are nutritious and extremely low in calories. Enjoy an extra serving or two to improve satiety.
Stay active and exercise often.
Healthy adults should spend at least 200 minutes (more than 3-hours) exercising weekly.
Cardio exercises such as; running, rowing, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and planks help build muscle and boost metabolism. Work with a professional trainer if you’re new to the gym to avoid injury.
Alternate between these exercises for best results. Start slow and build your momentum as you go to avoid getting overwhelmed. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.
If you hate running, consider other workouts. Sign up for a fun class near you such as; Tabata, Zumba, or kickboxing if you find it hard to exercise alone. You can also consider team sports such as; basketball, football, swimming, or volleyball.
How long to lose 11 pounds? Conclusion
On average, it takes about 5.5 – 11 weeks to lose 11 pounds. This is a safe and healthy amount of time for most people to lose 11 pounds.