How much weight can you lose in 38 days?
Generally, expect to lose 5.4 – 10.9 pounds in 38 days. It is a safe amount to lose in 38 days for most people. It’s also what experts recommend for healthy weights loss.
With a daily calorie deficit of 500, expect to lose 5.4 pounds in 38 days. Double it to a daily calorie deficit of 1000 to lose 10.9 pounds in 38 days.
However, keep in mind that these numbers can vary from person to person. Several other factors influence how much weight you lose in 38 days. These include factors such as; current weights, activity levels, age, gender, and height. Due to these differences, some people might lose more or less eight in 38 days.
A person who weighs over 250-pounds, for example, will not lose the same amount of weight in 38 days as another who weighs less. The heavier person burns more calories as their energy needs are much higher.
Cut your calories to lose weight.
You have to reduce your daily calories to lose weight in 38 days. Most experts recommend a moderate daily calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling started.
Start with small sustainable changes such as portion control to reduce your daily calories. Use smaller side plates or bowls when serving your food at mealtimes. Or better yet, use the MyPlate method to eat less. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Also, eliminate unnecessary calories from your diet. Think of junk foods such as; cookies, cakes, pastries, and fried foods. These are bad for weight loss as they’re high in calories with little nutrition.
Sugary drinks are also just as bad if you have multiple in a day. A cup of Starbucks Peppermint mocha contains a whopping 330-calories. That’s one drink that won’t even satisfy your hunger. Eliminate these from your diet or find healthier alternatives. You’re better off drinking water to stay energized than these sugar-dilled drinks.
Focus instead on eating more nutrient-dense foods. Ensure your diet is full of vegetables, protein, and fiber. These foods are better for weight loss as they keep you full for longer.
Add cardio to your routine.
The American College of Sports Nutrition recommends that healthy adults spend at least 250 minutes exercising weekly. Cardio should be part of your weekly workout plan.
With cardio, you raise your heart rate to burn calories fast. These include activities such as; swimming, running, rowing, cycling, or biking. Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, for example, consider swimming or cycling instead.
If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 30-minutes to complete and are just as effective at burning fat. Don’t just stick to cardio. Combine it with strength training to burn enough calories to lose weight in 38 days.
Try lifting more weights.
With strength training, you’re working against a force to build your muscles. It often involves lifting heavy weights at the gym or using your body weights. Planks, pull-ups, squats, lunges, and deadlifts are good examples.
Start slow and build momentum as you go. Compound exercises that target multiple muscle groups are especially good at burning fat. Include them in your routine to lose weight in 38 days.
Vary your workouts and intensity for the best results. Also, consider working with a professional trainer to prevent injury if you’re new to weight lifting.
How much weight can you lose in 38 days? Conclusion
Generally, expect to lose 5.4 – 10.9 pounds in 38 days. This is a safe and healthy amount to lose in 38 days for most people. It’s also in line with what experts recommend for safe weight loss.