How much weight can I lose in 37 days?
Generally, expect to lose 5.3 – 10.6 pounds in 37 days. This is a safe amount to lose in 37 days. It’s also what CDC (center for disease control and prevention) recommends for healthy weight loss.
At a weight loss rate of 1-pound a week,e expect to lose 5.3 pounds in 37 days. Double it to a weight loss rate of 2-pounds a week to lose 10.6 pounds in 37 days.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how quickly much weight you lose weight. These include factors such as; activity levels, age, weight, gender, and height.
A person who stays active and exercises daily, for example, will not lose the same amount in 37 days as another who remains sedentary with little movement.
Cut your daily calories.
Reducing your daily calories is the key to losing weight in 37 days. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start by eliminating empty calories from your diet to achieve this calorie reduction. Think of foods such as; instant noodles, cookies, cakes, parties, and fried foods. Avoid these foods when trying to lose weight as they’re high in calories with little nutritional benefit.
Sugary drinks such as; soda, fruit concentrate, store-made coffee, and energy drinks are just as bad. A cup of Starbucks Pumpkin spice latte contains a whopping 310 calories. That’s just for one drink, have several in a day, and the calories will add up.
Eliminate these from your diet or find healthier alternatives. You’re better off drinking water throughout the day to stay energized.
Also, consider portion control to help you eat less at mealtimes. Use simple hacks such as the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller side plates or bowls when serving your food. Do these to reduce your calories and lose weight in 37 days.
Focus on nutrient-dense foods.
Prioritize nutrient-dense foods to make up for the reduced calories. Ensure your daily diet is full of protein and fiber. These are great for weight loss as they keep you full for longer.
Besides, adding more protein to your diet can also help reduce appetite and boost your metabolism. A win-win situation when trying to lose weight in 37 days. Lean meats, tofu, legumes, fish, eggs, or poultry are high-protein foods you can incorporate into your daily diet.
High-fiber foods that take longer to break down and absorb are also great for weight loss. Substitute refined cereals, white pasta, and bread for healthier whole-grain alternatives. By eating more fruit and veggies, you add volume to your meals.
Make exercise part of your routine.
Exercising can help you burn extra calories to lose weight in 37 days. It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. A good workout routine should include both cardio and strength training.
With Strength training, you’re working against a force to build and strengthen your muscles. This often involves lifting heavy weights at the gym or using your body weight. Squats, deadlifts, lunges, planks, or pull-ups are good examples.
You want to start slow when lifting weights and build momentum as you go. Also, consider working with a trainer if you’re new to lifting weights to prevent injury. Don’t just stick to weight training. Combine it with cardio for best results.
Cardio exercises raise your heart rate to burn calories fast. These include swimming, running, rowing, cycling, or biking. With cardio, you find yourself breathing hard and fast.
Focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider swimming or walking instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less time to complete and are just as effective at burning fat.
How much weight can I lose in 37 days? Conclusion
Expect to lose 5.3 – 10.6 pounds in 37 days, on average. This is a safe and healthy amount to lose in 37 days for most people.