How much weight can you lose in 11 months?
Generally, expect to lose 44 – 88 pounds in 11 months. This is a safe amount to lose in 11 months 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 44 pounds in 11 months. Double it to a daily calorie deficit of 1000 to lose 88 pounds in 11 months.
However, keep in mind that these numbers can vary from person to person. Several other affect how quickly you lose weight. These include factors such as; weight, lifestyle, age, gender, height, and weight. Due to these differences, some people might lose more or less weight in 11 months
A person who stays active and exercises daily, for example, will not lose the same amount in 11 months as someone with a desk job and a sedentary lifestyle. In the same way, a person who weighs over 300-pounds might lose more weight in 11 months when compared to another who weighs less. The heavier person burns more calories as their energy needs are much higher.
While it is possible to lose more weight in 11 months, it is not recommended. Allow yourself enough time to lose weight. It is not only good for your health but also increases the likelihood that you keep it off for good.
Understanding how weight loss works.
Weight loss occurs when you consume fewer calories than the body burns. It results in a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. Most experts recommend losing 1 – 2 pounds a week.
You have to eat less when you want to lose weight in 11 months. Start by using this online calorie calculator to determine how much you should be eating. After, track your food with myfitnesspal or a food journal to ensure that you’re staying under the specified number.
Most experts recommend a calorie reduction of at least 500 to lose weight. You don’t have to change all aspects of your diet to lose weight. Start with small but significant changes such as cutting out junk food and other empty calories.
These include foods such as; sugary drinks, cookies, cakes, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer. These foods are high in calories with little nutritional benefit. Eliminate them from your diet to lose weight in 11 months.
You can also consider portion control to help you eat less. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, use your serving plate as a guide. Fill half your plate with vegetables before adding protein or carbs.
Try Intermittent Fasting. It is a time-based approach to eating that alternates between periods of eating and fasting. Most people eat less with intermittent fasting as their eating time is restricted.
With the 16:8 intermittent fasting schedule, you eat all your meals within 8-hours.
Eat better to lose weight in 11 months.
Focus on eating more nutrient-dense foods to make up for the reduced calories to lose weight in 11 months.
Eat more protein, fiber, complex carbs, and veggies. These foods are great for weight loss as they keep you full for longer.
Start your day with a high-protein breakfast, and you’ll notice a reduced appetite throughout the day. Diets high in protein can boost your metabolism. Choose lean cuts of meats, fish, or poultry for protein.
High-fiber foods such as legumes are just as filling. Enjoy them for your lunch or dinners. Besides, they’re cheaper and a great alternative for those who want to eat healthy on a budget.
Lastly, don’t forget to add veggies to your meals. They’re low in calories. You can enjoy an extra serving or two to improve satiety.
Move your body to burn more calories.
Exercising can help you burn more calories to lose more weight in 11 months. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, running, and rowing help burn calories. Weight training exercises such as; squats, deadlifts, and lunges help build lean muscle and boost your metabolism.
Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way.
How much weight can you lose in 11 months? Conclusion
On average, expect to lose 44 – 88 pounds in 11 months. It is a safe and healthy amount to lose in 11 months for most people.