how long to lose 24 pounds

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How long to lose 24 pounds?

Generally, it takes about 3 – 6 months to lose 24 pounds. It is a safe amount of time for most people to lose 24 pounds. It’s also in line with the CDC recommendation of losing about 1 – 2 pounds a week for healthy weight loss.

However, keep in mind that these numbers vary from person to person. Several other factors influence how quickly you lose weight. These include factors such as; age, weight, gender, height, and activity levels. Due to these differences, some people might lose 24 pounds much faster to take longer.

A person who weighs over 200-pounds, for example, might lose 24 pounds much faster than another who weighs less. The heavier person burns more calories as they require more energy. In the same way, a person who stays active and exercises often will not lose 24 pounds at the same rate as another with a sedentary lifestyle with little to no movement.

Create a healthy deficit.

You have to create a calorie deficit to lose 24 pounds. You can achieve this by eating fewer calories by burning extra calories with exercise. It takes a calorie deficit of 3,500 to lose a pound of fat.

With a daily calorie deficit of 500, expect to lose 24 pounds in 6 months. Double it to a daily calorie deficit of 1000 to lose 24 pounds in 3 months.

Start by cutting out junk food and other emoty calories. These include foods such as; ice creams, cakes, cookies, pastries, sugary drinks, donuts, ultra-processed dry snacks, or sugary drinks. Avoid these foods as they’re high in calories with little nutritional benefit.

Also, consider portion control to help you eat less. Fill half your plate with veggies before adding protein or carbs to avoid overeating. Or better yet, serve your food on smaller plates or bowls. This will help you eat less at mealtimes making weight loss easier.

Focus on nutrition.

Eat more vegetables, protein, fiber, and complex carbs to make up for the reduced calories. These foods are a must-have when you’re trying to lose weight as they keep you full for longer.

Start your day with oatmeal or eggs instead of the usual sugar-filled bowls of breakfast cereal. Have lean cuts of meat, fish, or poultry for your lunch or dinner. Or better yet, have some high-fiber peas, lentils, or beans as they’re equally just as filling.

Veggies such as; spinach, Brussel sprouts, broccoli, and kale should always be on your plate. These veggies are low in calories and add volume to your meals. Also, you can enjoy an extra serving or two to improve satiety.

Pack some leftovers for lunch to avoid the temptation of ordering takeout or fast food.

Exercise to lose 24 pounds.

Exercising at the correct duration and intensity can help you burn extra calories to lose 24 pounds.

It is recommended that healthy adults spend at least 200 minutes (more than 3 hours) exercising weekly.

Cardio exercises such as; running, rowing, cycling, or swimming help burn calories fast. Weight training exercises such as; squats, deadlifts, planks, or lunges build more muscle and boost your metabolism. Alternate between these exercises for best results.

Start slow and build momentum as you go. Start with a brisk 30-minute walk and increase the time as you go. Eventually, you will build up enough strength to start running. Focus on workouts you enjoy doing. If you hate running, consider other workouts. You’re more likely to be consistent this way.