How much weight can you lose in 5 months?
Generally, you can expect to lose 20 – 40 pounds in 5 months. According to the CDC (center for disease control and prevention), a healthy rate to lose weight is 1 – 2 pounds every week. That means, losing 20 -pounds in 5 months is a realistically achievable goal.
While 5 months might seem like a long time. The truth is 5-months isn’t that long when trying to change your body and maintain the weight loss long-term. Don’t fall for lose-weight-quick fad diets that promise you more weight loss. A slow and steady approach such as losing 20 – 40 pounds in 5 months is best as it allows you enough time to incorporate these changes into your lifestyle.
Besides, just because you can lose more doesn’t mean it’s healthy or safe. With this realistic timeframe, you don’t have to make any drastic changes to your diet. A moderate calorie reduction combined with the right exercise routine is enough to jumpstart the weight loss process.
Can you lose 50 pounds in 5 months?
While it is possible to lose 50 pounds in 5 months. It is not recommended as achieving this goal would require you to lose about 2.5 pounds every week. A little more than the recommended healthy weight loss rate of 1 – 2 pounds every week.
A more realistic timeframe to lose 50 pounds is in 6 months or longer. While 5 months might seem like a generous time frame to lose more weight, it is not. Remember, the principles of weight loss remain the same.
You need a calorie deficit of 500-calories daily to lose one pound in a week. Double it to 1000-calories daily to lose two pounds in a week. Losing 50 pounds in 5 months would require a daily calorie deficit of 1270.
A little over the recommended calorie reduction for most people. However, if you are determined to lose 50 pounds in 5 months, you can achieve this by combining the right diet plan with a good workout routine.
Cut your daily calories by 650 calories. Most adults need to eat at least 2000 – 2500 calories to maintain their weight. A moderate reduction of 650 calories leaves plenty to survive on.
Next, spend enough time exercising to burn off the extra 600 calories. On average, expect to burn at least 200-calories in a 30-minute cardio workout.
Spend at least 1 hour and 30 minutes exercising daily, and you will successfully burn off the extra 600 calories. In addition, include weight training in your routine.
While it might not burn as many calories as cardio, it’s a great way to boost your metabolism and build more muscle. Boosting your metabolism should be a priority as a common side effect of losing weight is a slow metabolism.
Do these, and you will lose 50 pounds in 5 months.
How to lose weight in 5 months
On average, you can expect to lose between 20 – 40 pounds in 5 months. Here’s what you need to do to lose weight successfully in 5 months;
- Aim for a calorie reduction of 500 calories daily to lose 1 pound every week to lose 20 pounds in 5 months
- Aim for calorie reduction of 1000 calories daily to lose 2 pounds every week to lose 20 pounds in 5 months
- Cut back on refined carbs. The problem with refined carbs is that they’re high in calories yet are not very filling. Eat more complex carbs instead. These take longer to digest, keeping you full for longer. Eat more baked potatoes instead of potato chips, for example. Also, complex carbs are lower in calories.
- Eat more protein, fiber, and vegetables to keep yourself full even as you cut your calories. Ensure that all your meals have these foods, and you will notice your appetite reduce as you stay fuller for longer.
- Exercise. Most experts recommend that you aim for 150 – 300 minutes of exercise every week. Exercise is a great way to burn off extra calories to boost weight loss. For best results, choose an activity you actually love. This way, you’re more likely to do it often and remain consistent. If you prefer sports, then choose activities such as swimming, volleyball, etc. If you prefer exercising indoors, then invest in good at-home equipment.
- Move your body. Do you find yourself sitting all day? Find ways to incorporate movement into your day. Park away from the office, take a walking break, etc. While these changes don’t seem like much, they make a huge difference when you’re trying to lose weight in 5 months.
How much weight can you lose in 5 months? Final thoughts
On average, you can expect to lose 20 – 40 pounds in 5 months. This is a healthy weight loss rate that’s in line with what most experts recommend. However, keep in mind that this can vary from person to person due to factors such as; your lifestyle, weight, age, gender, and height.
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