How much weight can you lose in 23 days?
On average, expect to lose 3- 7 pounds in 23 days. It is a healthy amount of weight to lose in 23 days for most people. It’s also what most experts and the CDC (center for disease control and prevention) recommend for safe weight loss.
With a daily calorie deficit of 500, expect to lose 3 pounds in 23 days. Double it to a daily calorie deficit of 1000 to lose 7 pounds in 23 days.
While it is possible to lose more weight in 23 days, it is not recommended. You’d have to severely restrict your calories or exercise intensely for a prolonged period. Unsafe measures to weight loss that can affect your health.
You’re better off losing weight at the recommended rate. It’s better for your health. Also, it increases the likelihood that you keep it off for good.
Eat fewer calories to lose weight.
Weight loss occurs when the body burns more calories than what you consume. It results in a calorie deficit that forces the body to tap into stored fat.
Most experts recommend a moderate daily calorie reduction of 500 for weight loss. It is enough to jumpstart weight loss without leaving you deprived. You don’t have to change all aspects of your diet to reduce your calories.
Start with portion control. We tend to overestimate how much we need to eat throughout the day. You can avoid this by serving your food on smaller plates or bowls. Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs.
Also, eliminate junk food from your diet. These include foods such as; cookies, cakes, pastries, fried foods, sugary drinks, ultra-processed dry snacks, and alcohol, especially beer.
These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Keep yourself energized throughout the day with plain water instead of drinking sugar-filled drinks.
Opt for healthy snacks such as; nuts, fresh fruit, hard-boiled eggs, or greek yogurt instead of potato chips to reduce your calories.
Focus on nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, and complex carbs. These foods are good for weight loss they keep you full for longer.
Start your day with high-fiber oatmeal or eggs instead of the sugar-filled breakfast cereal. Choose lean meats, poultry, or fish for your protein. Or better yet, have some beans, peas, or lentils that are just as filling.
Vegetables should always be part of your meals. They add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.
Keep it simple when cooking or preparing veggies to keep the calories low. Avoid high-calorie additions such as; heavy cream or oil-based vinaigrettes. Enjoy fresh fruit after your meals instead of high-calorie desserts such as cakes.
Do some cardio and lift more weights.
Healthy adults should spend at least 250o minutes exercising weekly. It is not only good for your health but also for weight loss. Alternate between cardio and weight training exercises.
Cardio exercises such as; running, rowing, swimming, and jumping rope help burn calories fast. If you hate cardio, consider weight training exercises such as; deadlifts, squats, or lunges.
Start with workouts you enjoy doing to avoid getting overwhelmed. If you can’t stand exercising alone, sign up for a class near you or consider team sports. Do these to burn enough calories to lose weight in 23 days.
How much weight can you lose in 23 days? Conclusion
Generally, expect to lose 3 – 6.5 pounds in 23 days. It is what most experts recommend you lose in 23 days at a safe and healthy rate of losing 1 – 2 pounds a week.