woman measuring waist with measuring tape

How Much Weight Can I Lose In 56 Days?

How much weight can I lose in 56 days?

You can expect to lose 8 -16 pounds in 56 days. It is a healthy amount to lose in 56 days for most people. It’s also what most experts recommend for safe weight loss.

 

With a daily calorie deficit of 500, expect to lose 8-pounds in 56 days. Double it to a daily calorie deficit of 1000 to lose 16 pounds in 56 days.

 

While it is possible to lose more weight in 56 days, it is not recommended. Losing this weight at the recommended rate is better for your health. Also, it increases the likelihood that you keep it off for good.

sporty woman

Decrease your calories to lose weight.

You have to decrease your daily calories to lose weight in 56 days. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.

 

You can achieve this by reducing your food portions and eliminating high-calorie foods from your diet.

 

Use simple hacks such as using smaller plates or bowls when serving your food. Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs. This way, you’re not tempted to eat more at mealtimes.

 

Avoid unnecessary high-calorie foods to lose weight in 56 days. Foods such as; ice creams, potato chips, baked treats, instant noodles, fruit concentrates, and candy.

 

Eliminate these foods from your diet as they’re high in calories with little nutrition. Also, these foods are high in added sugar and other additives that increase your appetite.

healthy breakfast

Focus on better nutrition.

Prioritize nutrient-dense foods to make up for the reduced calories. Add more protein and fiber foods to your daily diet. These foods are much better for weight loss as they keep you full for longer.

 

Enjoy lean meats, tofu, legumes, fish, or poultry. These protein foods reduce appetite and boost your metabolism. Or better yet, full up on high-fiber foods such as; whole grains, veggies, and fruit. Substitute refined cereals for healthier whole-grain alternatives.

 

For example, instead of white bread for breakfast, have some whole-grain bread. You will feel fuller faster and longer. Add more veggies to all your meals. They’re low in calories and a great way to add volume to your meals.

 

Drink more water.

Even though often overlooked, water is one of the best weight loss drinks available. First, by drinking more water, you’re can reduce how much food you eat. Most time, we tend to eat not out of hunger but due to dehydration. Drinking more water throughout the day can help with this.

 

Second, water contains zero calories. By replacing other beverages such as store-bought coffee, you can reduce your daily calories. Besides, it keeps you just as energized.

woman exercising - pilates

Mix Cardio and strength training to burn extra calories.

Add exercise to your weekly routine to burn more calories. Most experts recommend that healthy adults spend at least 250-minutes exercising for significant weight loss.

 

A mix of both cardio and strength training is ideal.

 

With strength training, you’re working against a force to build more muscle. Often, this involves lifting heavy weights at the gym or using your body weight as resistance. Deadlifts, squats, lunges, planks, or pull-ups are good examples.

 

Compound exercises that target multiple muscle groups are especially good at burning fat. Include these in your routine to lose weight in 56 days.

 

Cardio exercises raise your heart rate to burn calories fast. Swimming, running, rowing and cycling are good examples. Start slow and choose workouts you enjoy to avoid getting overwhelmed with cardio. If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete.

 

How much weight can I lose in 56 days? Conclusion

At a weight loss rate of 1-pound a week, expect to lose 8 pounds in 56 days. Double it to a weight loss rate of 2-pounds a week to lose 16 pounds in 56 days.