How long will it take to lose 32 pounds?
It takes about 4 – 8 months to lose 32 pounds. This is a healthy amount of time for most people. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 32 pounds in 8 months. Double it to a weight loss rate of 2-pounds a week to lose 32 pounds in 4 months.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how quickly you lose weight. These include your age, weight, height, gender, and lifestyle. Due to these factors, some people might lose 32 pounds much faster or take longer.
A person who weighs over 250-pounds, for example, might lose 32 pounds much faster than another person who weighs less. The heavier person burns more calories as their energy needs are much higher.
In the same way, a person who stays active and exercises daily will not lose 32 pounds at the same rate as another with a sedentary lifestyle with little to no movement.
Decrease your calories.
You have to burn more calories than what you consume to lose weight. The best way to achieve this is by exercising more often and eating fewer calories.
Start with portion control to help you eat less. Use simple hacks such as the MyPlate method to reduce your calories at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, serve your food on smaller plates or bowls.
Also, eliminate empty calories from your diet to reduce your daily calories. These foods are highly-processed with little nutrition and high in calories. Also, they’re full of added sugar and other additives that increase your appetite. Avoid this food or find healthier alternatives to lose 32 pounds.
Try intermittent fasting.
Consider intermittent fasting if you find it hard to keep track of your calories. Intermittent fasting is an eating approach that cycles between periods of prolonged fasting and short periods of eating.
Intermittent fasting can help you lose 32 pounds by restricting your eating window. The less time you have to eat, the fewer calories you consume.
There are different intermittent fasting schedules to choose from, the most effective for weight loss being OMAD, alternate-day fasting. If you’re new to fasting, start slow with a 16:8 fasting diet. This schedule is easier for beginners as you fast for 16-hours and eat within an 8-hours.
Focus on nutrition.
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.
Add protein-rich foods such as; lean meats, eggs, fish, or poultry to all your meals. These foods can reduce appetite and boost your metabolism. Or better yet, fill up on fiber-rich veggies, whole grains, or fruit. These are just as filling and can help you eat less.
Add vegetables such as; spinach, kale, broccoli, and Brussel sprouts to your meals. These are low in calories and a great way to add volume to your meals.
Exercise to burn extra calories.
Exercise is one way to increase your physical activity to burn extra calories. It is recommended that healthy adults spend at least 250-minutes exercising weekly for weight loss. A good workout routine should include both cardio and weight training.
Cardio exercises such as; swimming, running, jogging, and cycling help to burn calories fast. Weight training exercises such as; squats, deadlifts, or lunges help to build and strengthen muscles. The more muscles you have, the more calories you burn while at rest.
Start slow and focus on workouts you enjoy doing. If you hate running, consider walking or biking instead. If you hate exercising outdoor, invest in quality at-home workout equipment. Also, don’t stick to the same workout at the same pace every day. Vary your workout intensity for best results.
How long will it take to lose 32 pounds? Conclusion
It takes about 4 – 8 months to lose 32 pounds for most people. It is a safe and healthy amount of time to lose 32 pounds.