How much weight can I lose in 34 days?
Generally, expect to lose 4.9 – 9.7 pounds in 34 days. This is a safe amount to lose in 34 days for most people. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 4.9 pounds in 34 days. Double it to a daily calorie deficit of 1000 to lose 9.7 pounds in 34 days.
However, keep in mind that these numbers can vary from person to person. Several other factors affect how much weight you lose in 34 days. These include factors such as; activity levels, age, weight, height, age, and gender. Due to these differences, some people might lose more or less weight in 34 days.
A person who weighs 250-pounds, for example, might lose more weight in 34 days compared to another who weighs less. The heavier person burns more calories as their energy needs are much higher.
Cut your daily calories.
You have to reduce your daily calories to lose weight. It creates a calorie deficit that results in weight loss as your body burns more calories than what you consume.
Most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start with small changes such as portion control to help reduce your daily calories. Use simple hacks such as the MyPlate method to help you eat less at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. You don’t have to worry about overheating as you only eat as much this way.
Also, eliminate sugary drinks and junk food from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition. You end up eating more and adding on unnecessary calories to fill full.
A Boston creme donut, for example, contains a whopping 288 calories. Avoid these foods when trying to lose weight in 34 days or find healthier alternatives. If you have to snack, choose nuts, fresh fruit, greek yogurt, or hard-boiled eggs.
Focus instead on eating more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of protein or fiber. These foods are better for weight loss as they keep you full for longer.
Add cardio to your routine.
It is recommended that healthy adults spend more than 250-minutes exercising weekly. Cardio exercises that raise your heart rate to burn calories fast should be part of your routine.
With cardio exercises, you find yourself breathing fast and hard. Swimming, rowing, running, cycling, or hiking are good examples. Start slow and focus on workouts you enjoy doing.
If you hate running, consider walking or biking instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat. Do these to burn enough calories to lose weight in 34 days.
Try lifting more weights.
Weight training involves working against a force to build and strengthen your muscles. This involves lifting heavy weights at the gym or using your body weights. Deadlifts, squats, lunges, pull-ups, and planks are good examples.
Compound exercises that target multiple muscle groups are especially good at burning fat and can help you lose weight in 34 days.
Start slow and build momentum as you go. Don’t stick to the same workout. Vary your workouts to exercise different muscle groups in the body.
Consider working with a certified trainer if you’re new to lifting weights. Alternate strength training with cardio for best results.
How much weight can I lose in 34 days? Conclusion
Expect to lose 4.9 – 9.7 pounds in 34 days. It is a safe and healthy amount to lose in 34 days for most people.