How long will it take to lose 56 pounds?
It takes about 7 – 14 months to lose 56 pounds. This is a safe amount of time to lose 56 pounds for most people. It’s also what the CDC (center for disease control and prevention) recommended for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 56 pounds in 14 months. Double it to a weight loss rate of 2-pounds a week to lose 56 pounds in 7 months.
While it is possible to lose 56 pounds quickly, it is not recommended. You’d have to resort to unhealthy measures such as; severely restricting your calories or exercising too long. A dangerous approach that is not recommended.
You’re better off losing weight at the recommended rate. Allowing yourself enough time to lose 56 pounds is good for your health. Also, it increases the likelihood that you keep it off for good.
Eat fewer calories to lose weight.
The first step to losing weight is to reduce your daily calories. Most experts recommend a moderate calorie reduction of at least 500. It is enough to help you lose weight without leaving you feeling starved.
To achieve this reduction, start by counting your calories. How many calories are you consuming daily? Also, counting your calories help you determine unnecessary foods you can eliminate in your diet.
Watching your food portions at mealtimes can help you eat less. Use your serving plate as a guide when serving food. Fill half your plate with veggies before adding protein or carbs.
Other things you can do to achieve this reduction include;
- Eliminating sugary drinks from your diet.
- Cut back on junk food (potato chips, baked treats)
- Say no to fried foods.
- Reduce take-outs.
- Skip that second serving.
Try intermittent fasting.
Intermittent fasting is an eating approach that cycles between periods of eating and eating. It works well for weight loss as your eating time is restricted. As a result, you end up eating fewer calories.
Schedules such as; alternate-day fasting, OMAD(one meal a day), and 16/8 fasting diet can help you lose 56 pounds. With a schedule such as alternate-day fasting, you only eat every other day and fast for 36-hours. This creates a healthy calorie deficit for weight loss.
Just because you’re eating fewer calories doesn’t mean you have to battle hunger. Choosing the right weight loss foods can help you counter this.
Start by adding more protein to your diet. Lean meats, fish, tofu, legumes, and poultry are high-protein foods you can easily incorporate into your diet. Have eggs at breakfast, and you’ll notice a reduced appetite throughout the day.
Also, fill up on high-fiber foods such as; legumes, whole grains, fruits, and veggies. These foods are just as good for weight loss as they keep you full for longer.
Substitute refined cereals in your diet for healthier whole-grain alternatives. Bulk your meals with veggies such as; kale, spinach, broccoli, and Brussel sprouts. Fill half your plate with veggies is an excellent way to increase your intake at mealtimes.
Stay active with exercise.
Healthy adults should spend at least 200 minutes (more than 3-hours) exercising. It is not only good for your health but also for weight loss. A combination of cardio and weight training is ideal.
Cardio exercises raise your heart rate to burn calories fast. Running, swimming, rowing, biking, or hiking are good examples.
Strength training involves working against a force to build muscle. Deadlifts, squats, lunges, and planks are good examples. While strength training doesn’t burn as many calories, it builds more muscle and boosts your metabolism. A win-win situation
Start slow and focus only on workouts you enjoy doing. If you hate running, consider walking or biking instead. Do these, and you will burn enough calories to lose 56 pounds.
How long will it take to lose 56 pounds? Conclusion
It takes about 7 – 14 months to lose 56 pounds. This is a safe and healthy amount of time to lose 56 pounds for most people.