How much weight can you lose in 18 months?
Generally, expect to lose 72 – 144 pounds in 18 months. This is a safe amount for most people to lose in 18 months. It’s also in line with what CDC (center for disease control and prevention) recommends for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 72 pounds in 18 months. Double it to a weight loss rate of 2-pounds a week to lose 144 pounds in 18 months.
While it is possible to lose more weight in 18 months, it is not recommended. You’d have to resort to severely restricting your calories or exercising too long. A dangerous approach to weight loss that is not sustainable. As a result, you’re more likely to gain back the weight.
Step 1: Cut your daily calories.
Your body has to burn more calories than what you consume to lose weight in 18 months. The best way to achieve this is by reducing your daily calories and exercising often.
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 sustainable changes such as portion control. Use simple techniques such s the MyPlate method to help you eat less at mealtimes. Divide your plate into four sections for your veggies, protein, carbs, and fruit. This way, you know just how much food to eat.
Also, eliminate sugary drinks and junk foods from your diet. Avoid foods such as; instant noodles, ice cream, baked goods, donuts, sugary drinks, fried foods, and alcohol when trying to lose weight.
A Boston creme donut, for example, contains a whopping 288 calories. Have several in a day, and the calories will add up. Eliminate these from your diet or find healthier alternatives to lose weight in 18 months.
Step 2; Change your diet.
Focus on nutrient-dense foods to make up for the reduced calories. Eat more protein and fiber foods as they’re more filling.
Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Add high-protein lean meats, fish, legumes, poultry, or tofu to your diet.
Or better yet, fill up on fiber-rich foods. Eat more fruits and vegetables to add volume to your meals. Swap out white pasta, breast, and other refined cereals for whole-grain alternatives.
Step 3: Do some cardio and lift more weights
Healthy adults should spend more than 250-minutes exercising weekly. This is a great way to burn extra calories to boost weight loss. A good workout routine should include both cardio and weight lifting.
Cardio exercises increase your heart rate to burn calories fast. While doing cardio, you will find yourself breathing fast and hard. Running, swimming, rowing, and cycling are but some good examples.
Start slow and focus on workouts you enjoy doing. If you hate running, consider walking or cycling instead. If you’re short on time, consider high-intensity interval training. HIIT workouts take less time to complete yet are just as effective at burning fat.
Strength training, on the other hand, involves working against a force to build your muscles. This will often involve lifting heavy weights at the gym or using your body weight. Squats, deadlifts, lunges, pull-ups, or planks are good examples. Consider working with a certified trainer to prevent injury.
Alternate between these workouts to exercise different muscle groups in the body. Do these, and you will burn enough calories to lose weight in 18 months.
Step 4: Try intermittent fasting.
Intermittent fasting is an eating approach that alternates between periods of eating and eating. A typical intermittent fasting schedule will involve prolonged hours of fasting and a short eating window.
This approach works well for weight loss by restricting how much time you have available to eat. The less time you have to eat, the fewer calories you consume daily.
The most effective schedules for weight loss include; alternate-day fasting, 16/8 fasting, or OMAD (one meal a day).
With alternate day fasting, for example, you eat every other day. This allows you to create a calorie deficit to lose weight.
How much weight can you lose in 18 months? Conclusion
On average, expect to lose 72 – 144 pounds in 18 months. It is a safe and healthy amount to lose in 18 months for most people.