How much weight can you lose in 44 days?
Expect to lose 6.285 – 12.57 pounds in 44 days. This is a safe amount to lose in 44 days for most people. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 6.285 pounds in 44 days. Double it to a daily calorie deficit of 1000 to lose 12.57 pounds in 44 days.
While it is possible to lose more weight in 44 days, it is not recommended. You’d have to resort to dangerous measures such as; severely restricting your calories or exercising too long to burn more calories.
Decrease your daily calories.
You have to reduce your daily calories to lose weight in 44 days. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start with portion control to help you reduce your daily calories. Use the MyPlate method at mealtimes. Divide your plate into four equals section for veggies, protein, carbs, and fruit. Or better yet, use your plate as a guide. Fill half your plate with veggies before adding protein or carbs. This way, you don’t end up overeating at lunch or dinner.
Also, eliminate junk food from your diet. These are high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite.
A small bag of lays potato chips, for example, contains 140-calories. That’s just for 13-chips that won’t even keep you full. Your end up eating more and piling up the extra calories with these foods.
Eliminate them from your diet or find healthier alternatives to lose weight in 44 days. Sugary drinks such as; soda, energy drinks, store-bought coffee, and fruit concentrates are also bad. You’re better off drinking water to stay energized rather than these sugar-filled drinks.
Prioritize nutrient-dense foods.
Eat more nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of vegetables, protein, and fiber. These are good for weight loss as they keep you full for longer.
By adding more protein to your diet, you reduce your appetite and boost your metabolism. Lean meats, fish, poultry, tofu, and legumes are all high in protein.
High-fiber foods such as; fruits, whole grains, and veggies are also good. Start your day with oatmeal, and you’ll notice that you feel fuller for longer.
Also, eat more fruits and vegetables at mealtimes. They’re low in calories and a great way to add volume to your meals. Instead of having baked treats after your meals for dessert, enjoy fresh fruit instead.
Burn extra calories with exercise.
The American College of Sports Nutrition recommends that healthy adults spend at least 250-minutes exercising weekly. It is not only good for your health but also for weight loss. A good workout routine should include cardio and weight training.
With strength training, you’re lifting weights at the gym or using your body weight as resistance to build muscle. These include activities such as; squats, deadlifts, planks, or pull-ups.
With cardio exercises, you raise your heart rate to burn calories fast. These include activities such as; swimming, running, rowing, or cycling.
Start slow and focus on the workout you enjoy doing. If you hate exercising outdoors, invest in quality at-home workout equipment. You’re more likely to be consistent this way. If you hate exercising alone, consider team sports such as basketball or volleyball.
How much weight can you lose in 44 days? Conclusion
Generally, expect to lose 6.285 – 12.57 pounds in 44 days. This is a safe and healthy amount to lose in 44 days for most people.