weight loss concept

how many pounds can i lose in 26 days

How many pounds can I lose in 26 days?

Generally, expect to lose 4 – 7 pounds in 26 days. It is a safe and healthy amount to lose in 26 days for most people.

 

At a weight loss rate of losing 1-pound a week, expect to lose 4 pounds in 26 days. Double it to the weight loss rate of losing 2 pounds a week to lose 7 pounds in 26 days.

 

However, keep in mind that these numbers can vary from person to person. Several other factors also influence how fast you lose weight. These include factors such as; age, weight, height, gender, and activity levels. Due to these differences, some people might lose more or less weight in 26 days.

 

A person who stays active throughout the day and exercise daily, for example, will not lose the same amount in 26 days as another with a sedentary lifestyle.

 

In the same way, a person who weighs over 200 pounds will not lose the same amount in 26 days as another who weighs less. The heavier person burns more calories as their energy needs are much higher.

woman holding weight scale

Lose weight the healthy way.

Weight loss occurs when you consume less than the body burns. It results in a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. You can achieve this by eating less and exercising often.

 

Start by tracking your calories. It will allow you to evaluate your diet better. Also, this helps you make healthier food choices. It’s much harder to order that extra burger when you know just how many calories it has.

 

Cut down on unnecessary calories from junk food and other empty calories. Did you know a single piece of chocolate chip cookie contains about 75 calories? Have 6 in for your midday snacks, and that’s about 450 calories extra.

 

Avoid foods such as; cakes, pastries, fried foods, sugary drinks, and ultra-processed dry snacks to lose weight.

 

Also, consider portion control to help you eat less. Serve your food on smaller side plates or bowls to avoid overeating. Or better yet, use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs. Do these, and you will lose weight in 26 days.

healthy food

Focus on better nutrition.

Once you have reduced your calories, focus on eating more nutrient-dense foods. Eat more vegetables, protein, fiber, and complex carbs.

 

Add protein to your diet to reduce appetite and boost metabolism. Some good sources of quality protein include; eggs, lean meats, fish, and poultry. Ensure all your meals have some form of protein in them.

 

Fiber foods are just as filling as they take longer to break down. Have some beans, peas, or lentils for lunch.

 

Lastly, always fill up on vegetables such as; kale, spinach, broccoli, and Brussel sprouts. These veggies are low in calories and a great way to improve satiety.

woman holding fitness ball

Stay active to lose weight in 26 days.

Exercising can help you burn extra calories to lose weight. It is recommended healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. Alternate between cardio and weight training for best results.

 

Cardio exercises such as; running, rowing, swimming, and jumping rope help burn calories fast. Weight training exercises such as; squats, deadlifts, lunges, and planks help build muscle and boost metabolism.

 

Start with workouts you enjoy doing. If you hate exercising alone, sign up for a class near you. If you hate exercising outdoors, invest in quality at-home workout equipment.

 

The good thing about exercise is that the more you weigh, the more calories you burn once you get started.

 

How many pounds can I lose in 26 days? Conclusion

On average, expect to lose 4 – 7 pounds in 26 days. It is a safe and healthy amount to lose in 26 days for most people.