How much weight can you lose in 39 days?
Expect to lose 5.6 – 11 pounds in 39 days. This is a safe amount to lose in 39 days for most people. It’s also what most experts and the CDC (center for disease control and prevention) recommend.
At a weight loss rate of 1-pound a week, expect to lose 5.6 pounds in 39 days. Double it to a weight loss rate of 2-pounds a week to lose 11 pounds in 39 days.
While it is possible to lose more weight in 39 days, it is not recommended. You’d have to severely restrict your calories or exercise too long to burn extra calories. An unhealthy approach to weight loss.
Reduce your calories intake.
Eating fewer calories is the key to losing weight in 39 days.
You don’t have to change all aspects of your diet to achieve this. Start with small sustainable changes such as; eliminating empty calories from your diet. Think of foods such as; instant noodles, ice cream, cookies, cakes, chips, and fried foods.
These foods are bad for weight loss as they’re high in calories with little nutrition. A Boston creme donut, for example, contains a whopping 270-calories. That’s one donut that won’t keep you full for long. Sugary drinks are also just as bad. Eliminate these from your diet or find healthier alternatives.
Also, practice portion control at mealtimes to help you eat less. Use smaller side plates or bowls when serving your food. We tend to overeat with oversized dinner plates as the food appears smaller.
Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. This way, you know how much of each food group to eat. Do these, and you will reduce your calorie to start losing weight.
Prioritize nutrient-dense foods.
Make up for the reduced calories with nutrient-dense foods. Ensure your diet is full of protein and fiber. These foods are better for weight loss as they keep you full for longer.
Add more protein to your diet to reduce appetite and boost your metabolism. Lean meats, fish, poultry, tofu, and legumes are high-protein foods you can easily incorporate into your diet. With these foods, you stay full for longer and eat less.
High-fiber foods such as; whole grains, fruits, vegetables, nuts, and seeds are just as good. Have them for lunch or dinner. Besides, as they’re cheaper, they are a great way to eat healthy on a budget.
Stay active with exercise.
Exercising can help you burn extra calories to lose weight in 39 days. Experts recommend healthy adults spend at least 200 minutes exercising weekly. A good workout routine should include both cardio and strength training.
Cardio exercises raise your heart rate to burn calories fast. Swimming, running, rowing, cycling, and walking are good examples. With these activities, you find yourself breathing hard and fast.
Start slow and choose workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or cycling instead. Also, consider high-instant interval training if you’re short on time. HIIT workouts take less than 45-minutes to complete and burn just as many calories.
With weight training, you’re lifting heavy at the gym or using your body weight as resistance to build muscles. Deadlifts, planks, pull-ups, squats, and lunges are good examples. Start slow and build momentum as you go. Consider working with a certified trainer to prevent injury.
How much weight can you lose in 39 days? Conclusion
On average expect to lose 5.6 – 11 pounds in 39 days. This is a safe and healthy amount to lose in 39 days for most people.