How much weight can I lose in 14 weeks?
Generally, expect to lose 14 – 18 pounds in 14 weeks. It is a safe amount for most people to lose in a year. It’s also in line with CDC (center for disease control and prevention) guidelines for weight loss.
With a daily calorie deficit of 500, expect to lose 14 pounds in 14 weeks. Double the effort to a daily calorie deficit of 1000 to lose 28 pounds in 14 weeks.
However, keep in mind that these numbers can vary. Several factors influence how quickly you lose weight. These include factors such as; age, gender, height, weight, and activity level. Due to these factors, some people might lose more or less weight in 14 weeks.
An active person who exercises daily, for example, will not lose the same amount of weight in 14 weeks when compared to another with a sedentary lifestyle.
In the same way, a person who weighs over 300-pounds might lose more weight in 14 weeks when compared to another person who weighs 150-pounds. The heavier person burns more calories as their energy needs are higher.
While you can lose more weight in 14 weeks, it is not recommended. Resist the temptation of using unsafe measures such as severely restricting your calories or extreme exercising to lose weight. These measures are unhealthy and cannot be sustained long-term. As a result, you’re more likely to gain all the weight back.
Understanding how weight loss works.
Weight loss occurs when you consume fewer calories than the body needs. This creates a caloric deficit that forces 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.
You need to eat less to lose weight in 14 weeks, y. Most experts recommend a moderate calorie reduction of 500 – 1000 only. Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. This reduction is enough to jumpstart weight loss.
Start with small changes such as cutting out junk food and other calories to reduce your calories. These include foods such as; sugary drinks, fried foods, cookies, cakes, candy, pastries, and alcohol, especially beer. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
We tend to overestimate how much we need to eat daily thus overindulging at mealtimes. Due to this, practicing portion control can help you reduce your calories to lose weight in 14 weeks. Use simple tips such as using your plate as a serving guide. Fill half your plate with veggies before adding on protein or carbs.
You can also use your hand as a serving guide. A palm size of protein foods such as; salmon, tuna, or lean chicken for women and double for men. One cupped hand of carbs such as; white or brown rice for women, and double for men.
Lastly, a fist-size of vegetable women and double for men. A thumb-size of healthy fats for women and double for men.
Boost your weight loss with exercise.
Exercise can help you burn extra calories and increase your energy expenditure. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your health but also for weight loss.
Focus on workouts you love doing. This way, you’re more likely to be consistent and exercise often to lose weight in 14 weeks. If you hate exercising indoors, invest in quality at-home workout equipment.
Alternate between cardio and weight training. Cardio exercises such as; swimming, jumping rope, running, and rowing help burn calories fast. Strength training exercises such as; squats, deadlifts, planks, and lunges help build more muscle.
If you struggle with a busy schedule, consider high-intensity interval training. These intense workouts take 30-minutes or less to complete yet are just as effective at burning fat.
How much weight can I lose in 14 weeks? Conclusion
On average, expect to lose 14 – 28 pounds in 14 weeks. It is a safe and healthy amount for most people to lose in 14 weeks.
Pssst, want to lose weight? Use my small weight loss handbook. I share with you how I lost 70 pounds in 5-months and how you can too, or get yourself this handy 12-week (226-page) fitness planner for $7.99