How long to lose 39 pounds?
Generally, it takes about 19.5 – 39 weeks to lose 39 pounds. This is a safe and healthy amount of time to lose 39 pounds. It’s also what most experts recommend for healthy weight loss.
At a weight loss rate of 1-pounds a week, expect to lose 39 pounds in 39 weeks, a little over 9-months. Double it to a weight loss rate of 2-pounds a week to lose 39 pounds in 19.5 weeks, a little over 4-months.
However, keep in mind that these numbers can vary. Several other factors influence how fast you lose weight. These include factors such as; age, weight, height, gender, and activity level. Due to these factors, some people might lose weight much faster or take longer.
A person who stays active, and exercises daily, for example, will not lose 39 pounds at the same rate as another with a sedentary lifestyle.
Count your calories to lose weight.
You have to eat fewer calories than what your body burns to lose weight. The first step is learning how to count your calories. This in addition to other weight loss tips will help you lose 39 pounds.
Use myfitnesspal or a food journal to keep track of the calories you consume in a day. This way, you know just how much you’re eating at mealtimes. Also, it’s hard to enjoy that extra slice of cake when you know just how many calories it contains.
Create a calorie deficit.
You have to eat fewer calories to lose 39 pounds. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling starved.
Eliminate unnecessary calories to achieve this reduction. Avoid foods such as; ice creams, cakes, cookies, pastries, and fried foods. These are full of empty calories with little nutritional benefit. Eliminate them from your diet or find healthier alternatives to lose weight.
Also, consider portion control to help you eat less. Use simple techniques such as the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. Or better yet, use smaller plates or bowls when serving your food.
Eat more protein and fiber foods.
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your daily diet is full of protein and fiber. These foods are great for weight loss as they keep you full for longer.
Add more protein foods to your diet to reduce appetite and boost metabolism. Lean meats, eggs, dairy, legumes, tofu, and poultry are protein foods you can easily incorporate into your diet. With these foods, you fill fuller faster and as a result, eat less food. Start your day with eggs instead of processed breakfast cereal.
High-fiber foods are also just as good. They take longer to digest and absorb hence keeping you full for longer. It is for this reason that a bowl of beans feels so satisfying.
Eat more fiber-rich fruits, vegetables, nuts, seeds, and whole grains. Swap out refined cereals for healthier whole-grain alternatives. Eat more fruits and vegetables at mealtimes. They’re low in calories and a great way to add volume to your meals.
Workout 3 – 4 days a week.
Exercising can help you burn extra calories to lose weight fast. It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly for weight loss.
The good thing about exercising is that the more you weigh, the more calories you burn. Alternate between cardio and weight training for best results.
With cardio exercises, you increase your heart rate to burn calories fast. These include activities such as; swimming, running, rowing, cycling, and biking. Start slow and focus n the workouts you enjoy doing. If you hate running, start with walking or rowing instead. If you hate exercising outdoor, invest in quality at-home workout equipment.
With weight training, you’re working against a force to build muscle. You’ll either be lifting heavy weights at the gym or using your body weights. Deadlifts, squats, lunges, planks, pull-ups are good examples. Consider working with a certified trainer to prevent injury if you’re new to the gym.
How long to lose 39 pounds? Conclusion
It takes a little over 4 – 9 months to lose 39 pounds. This is a safe and healthy amount of time to lose 39 pounds for most people.