How much weight can I lose in 11 weeks?
On average, expect to lose 11 – 22 pounds in 11 weeks. It is a safe amount to lose in 11 weeks for most people. It’s also in line with what most experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 11 pounds in 11 weeks. Double the effort to a daily calorie deficit of 1000 to lose 22 pounds in 11 weeks.
While you can lose more weight in 11 weeks, it is not recommended. You’d have to resort to extreme measures such as exercising for long or severely restricting your calories. These measures are unsafe and can negatively affect your health.
However, keep in mind that these numbers can vary from person to person. Several factors affect how fast you lose weight. These include factors such as; activity levels, weight, age, gender, and height.
A person who weighs over 200-pounds might lose more weight in 11 weeks when compared to another who weighs less. The heavier person burns more calories as their energy needs are higher.
In the same way, a person who stays active and exercises daily will not lose weight the same amount of weight in 11 weeks as another with a sedentary lifestyle.
Understanding weight loss.
Weight loss occurs when you eat fewer calories than the body needs. It creates a caloric deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. You can achieve this with diet, exercise, or both.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight in 11 weeks, you need to eat less. A moderate calorie reduction of 500 – 1000 is enough to jumpstart weight loss. This way, you don’t have to deprive yourself too much.
You don’t need to change your diet entirely to reduce your calories. Start with small changes such as cutting out junk food and other empty calories. These foods are high in calories with little nutritional benefit.
Also, consider portion control to help reduce your calories. Serving plates have become bigger. Making it hard to estimate how much we should eat. Use simple tips such as serving on smaller plates and bowls.
Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs. You eat just enough this way.
Eat better to lose weight.
Focus on eating more nutrient-dense foods to make up for the reduced calories. These include foods such as; vegetables, complex carbs, fiber, and protein. These foods are great for weight loss as they keep you full for longer.
Start your day with a high-protein smoothie or a veggie-filled omelet, and you notice a reduced appetite throughout the day. Enjoy some beans, peas, or lentils for lunch or dinner. Choose lean cuts of meat, fish, or poultry for your protein. Lastly, add vegetables to all your meals. It adds volume and improves satiety.
Making healthy substitutions can also help you eat better to lose weight. Substitutions such as; eating baked potatoes instead of processed chips or using Greek yogurt instead of mayonnaise.
Or better yet, have some fruit after your meal instead of high-calorie baked desserts. Do these, and you will lose weight in 11 weeks.
Stay active to boost weight loss.
Exercising at the correct duration and intensity helps you burn calories fast. It is recommended that healthy adults spend at least 200 minutes exercising weekly.
Focus on the workouts you love doing. You’re more likely to be consistent this way.
Alternate between cardio and weight training for best results. Cardio exercises such as swimming, rowing, and running burn calories. Strength training exercises such as; squats, deadlifts, or lunges help build muscle.
If you struggle with a busy schedule, opt for high-intensity interval training. These workouts take less than 30-minute to complete yet are just as effective at burning fat.
How much weight can I lose in 11 weeks? Conclusion
Generally, expect to lose 11 – 22 pounds in 11 weeks. It is a safe and healthy amount to lose in 11 weeks.
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