How much weight can I lose in 33 days?
Expect to lose 4.7 – 9 pounds in 33 days. This is a healthy amount to lose in 33 days for most people. It’s also in line with CDC (center for disease control and prevention) guidelines for safe weight loss.
With a daily calorie deficit of 500, expect to lose 4.7 pounds in 33 days. Double it to a daily calorie deficit of 1000 to lose 9 pounds in 33 days.
While it is possible to lose more weight in 33 days it is not recommended. You’d have to unsafe measures such as; severely restricting your calories or exercising too long. An unhealthy approach to weight loss that can affect your health.
Eat fewer calories to lose weight.
Your body has to burn more calories than what you consume to lose weight in 33 days. The best way to achieve this is to create a calorie deficit by eating fewer calories and exercising to burn extra calories.
Make small sustainable changes to your diet such as controlling your food portions. Use simple tips such as the MyPlate method to help you eat less at dinnertime. Divide your plate into four equal sections for veggies, protein, carbs, and fruits.
Or better yet, serve your food on smaller plates or bowls to avoid overeating. We tend to overestimate how much food to consume with oversized dinner plates. Using these techniques can help reduce your daily calories.
Also, consider eliminating junk food and other sugary drinks from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition. A simple cup of Starbucks salted caramel mocha, for example, contains a whopping 360-calories. That’s just one drink, have several in a day, and that’s a lot of unnecessary calories in your diet.
Avoid these foods when trying to lose weight or find healthier alternatives. Make your drinks at home and avoid high-calorie additions. Or better yet, drink water to stay energized throughout the day rather than drink these sugar-filled beverages.
Prioritize nutrient-dense foods.
Eat more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of vegetables, protein, and fiber. These foods are good for weight loss as they keep you full for longer.
Add protein to all your meals to speed up weight loss. Good sources of protein include; lean meats, tofu, legumes, fish, and poultry. These foods can help reduce appetite and boost your metabolism.
Fill up on high-fiber fruits, vegetables, and whole grains. Swap out white bread, rice, pasta, and other refined cereals for whole-grain alternatives.
Eat more fruits and vegetables to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two to improve satiety. Do these, and you will lose weight in 33 days.
Add cardio and resistance training to your routine.
Exercising is a great way to burn extra calories to lose weight in 33 days. Most experts recommend healthy adults spend at least 200 minutes exercising weekly. A combination of resistance training and cardio is ideal for best results.
Cardio exercises such as swimming, jumping rope, running, or rowing burn calories fast. Weight training exercises such as; squats, deadlifts, lunges, and planks build and strengthen your muscles. A win-win situation for weight loss.
Start slow and focus now on workouts you enjoy doing. If you hate exercising outdoors, invest in quality at-home workout equipment. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete yet are just as effective at burning fat.
How much weight can I lose in 33 days? Conclusion
Expect to lose 4.7 – 9 pounds in 33 days. It is a safe and healthy amount to lose in 33 days for most people.