woman holding weight scale

How long to lose 28 pounds?


How long to lose 28 pounds?

It takes about 3.5 – 7 months to lose 28 pounds. This is a safe and healthy amount of time to lose 28 pounds for most people. It’s also in line with CDC (center for disease control and prevention) guidelines.


With a daily calorie deficit of 500, expect to lose 28 pounds in 7 months. Double it to a daily calorie deficit of 1000 to lose 28 pounds in 4 months.


However, keep in mind that these numbers can vary greatly. Several other factors determine how fast you lose weight. These include factors such as; age, gender, height, weight, and activity levels.


Due to these differences, some people might find that they lose 28 pounds much faster or take longer. A person who weighs over 250 pounds, for example, might lose 28 pounds faster than another who weighs less. The heavier person burns more calories as their energy needs are much higher.

woman amazed at her weight loss

Decrease your calorie intake.

Your body has to burn more than what you consume to lose 28 pounds. You can achieve this by increasing your physical activity or eating less.


Stary by controlling your food portions. Use simple techniques such as MyPlate methods to help you eat less. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. Or better yet, serve your food on smaller plates or bowls. With these simple tips, you can avoid overeating at mealtimes and lose weight.


Also, eliminate junk food from your diet. These include foods such as; instant noodles, fast foods, potato chips, crackers, pretzels, ice cream, and many others.


Avoid these foods when trying to lose weight as they’re high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.


Opt instead for healthier alternatives that are filling and nutritious.  Drink water to stay energized instead of energy drinks. Enjoy fresh fruit after your meal instead of high-calorie baked desserts.


Also, consider keeping track of your food intake to evaluate your diet better. It’s harder to enjoy that extra slice of cake in the afternoon when you know how many calories it contains. Do these, and you will lose 28 pounds safely.

healthy food in container

Eat better to lose weight.

Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Add more protein-rich foods such as; eggs, lean meats, poultry, and fish. These foods can reduce appetite and boost your metabolism. Start your day with eggs instead of the usual sugar-filled bowl of breakfast cereal.


Fill up on fiber-rich whole grains, vegetables, and fruits to stay full for longer. Besides, veggies such as; kale, broccoli, Brussel sprouts, and spinach are a great way to add volume to your meals. As they’re low in calories, you can enjoy an extra serving or two.

woman exercising at gym

Add cardio and resistance training to your routine.

Exercising is a great way to burn extra calories to lose 28 pounds. It is recommended that healthy adults spend more than 200 minutes exercising weekly for weight loss.


Alternate between cardio and weight training for best results. Cardio is a physical activity that increases your heart rate to burn calories fast. These include activities such as; swimming, jumping rope, cycling, and rowing. Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or rowing instead.


Weight training involves working against a force to build and strengthen your muscles. These include activities such as; deadlifts, planks, squats, lunges, and pull-ups. Alternate between these workouts to exercise different muscles groups in the body. If you’re new to the gym, consider working with a professional trainer to prevent injury.


How long to lose 28 pounds? Conclusion

Generally, it takes about 3.5 – 7 months to lose 28 pounds. It is a safe and healthy amount of time to lose 28 pounds for most people.