How many pounds can I lose in 48 days?
Expect to lose about 6.85 – 13.71 pounds in 48 days. This is a healthy amount to lose in 48 days for most people. It’s also what most experts and the CDC (center for disease control and prevention) recommend for safe eight loss.
At a weight loss rate of 1-pounds a week, expect to lose 6.85 pounds in 48 days. Double it to a weight loss rate of 2-pounds a week to lose 13.71 pounds in 48 days.
While it is possible to lose weight in 48 days, it is not recommended. You’d have to severely restrict your daily calories or exercise too long to burn enough calories. An approach to weight loss that is unsafe and not recommended.
Step 1: Decrease your calorie intake.
You have to reduce how many calories you consume daily to lose weight. Most experts recommend a moderate calorie reduction of at least 500. This way, you still have plenty of calories to survive on.
You don’t have to change all aspects of your diet to reduce your daily calories. Starting with small sustainable changes such as portion control can help you eat less at mealtimes. Use your serving plate as a guide. Fill half your plate with veggies before adding on protein or carbs.
Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, fruits, and carbs. Using these techniques, you feel full even while eating fewer calories.
Eliminate empty calories from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition. Also, they are full of added sugar and other additives that make you want to eat more. Eliminate them from your diet to lose weight in 48 days or find healthier alternatives.
Step 2: Focus on better nutrition.
Add nutrient-dense foods to your diet to make up for the reduced calories. This way, you feel just as full even while losing weight.
Ensure that your diet is full of protein foods such as; lean meats, tofu, legumes, poultry, and fish. These foods are a must-have for weight loss as they reduce appetite and boost your metabolism. Start your day with eggs, and you’ll notice that you eat less throughout the day.
Fiber foods such as; fruits, vegetables, and whole grains are also just as good. They take longer to break down, thus keeping you full for long. Substitute refined cereals for healthier whole-grain alternatives. Enjoy brown rice instead of white rice, and you’ll notice that you stay full for longer.
Enjoy legumes for lunch or dinner. They’re cheaper and a great alternative for anyone looking to eat healthily on a budget. Lastly, add veggies such as; kale, spinach, and broccoli to your meals. They add volume to your meals.
Step 3: Exercise to boost weight loss.
Exercising can help you burn extra calories. It is recommended that healthy adults spend at least 200 (more than 3-hours ) exercising weekly. A combination of cardio and weight training is ideal.
With strength training, you’re working against a force to build more muscles. The more muscle you have, the more calories you burn. Also, with weight training, you burn calories even after your workout. A win-win situation when trying to lose weight in 48 days.
With cardio exercise, you raise your heart rate to burn calories fast. Cardio activities such as; swimming, running, rowing, and cycling will have you breathing hard and fast. The good thing with these workouts is that the more you weigh, the more calories you burn.
Start slow and focus on the workouts you enjoy doing. You’re more likely to be consistent this way. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete.
How many pounds can I lose in 48 days? Conclusion
Generally, expect to lose about 6.85 – 13.71 pounds in 48 days. It is a safe and healthy amount to lose in 48 days for most people.