How much weight can you lose in 52 days?
Generally, expect to lose about 7.43 – 14.86 pounds in 52 days. This is a safe amount for most people to lose in 52 days. It’s also what most experts recommend for healthy weight loss.
At a weight loss rate of 1-pound a week, expect to lose 7.43 pounds in 52 days. Double it to a weight loss rate of 2-pounds a week to lose 14.86 pounds in 52 days.
While it is possible to lose more weight in 52 days, it is not recommended. You’d have to resort to unhealthy measures such as severely restricting your daily calories or exercising too long. A dangerous approach to weight loss that is not recommended.
You’re better off losing the recommended amount in 52 days.
Step 1: Create a calorie deficit.
Weight loss occurs when you consume fewer calories than what the body burns. You can achieve this by reducing how much food you consume or by burning extra calories with exercise.
Most experts recommend a moderate calorie reduction of at least 500. This is enough to jumpstart weight loss without leaving you feeling deprived.
You don’t have to change all aspects of your diet to achieve this reduction. Start by counting calories to determine how many calories you’re consuming daily. This will help you evaluate what foods to eliminate to lose weight.
These may include high-calorie foods such as; cakes, cookies, pastries, sugary drinks, fried foods, instant noodles, and potato chips. Avoid these foods to lose weight in 52 days or find healthier alternatives. A cup of Starbucks Caramel mocha contains 270-calories. That’s just one drink that won’t even keep you full. You’re better off making your coffee at home. Or better yet, drink water to stay energized instead.
You can also consider portion control to help reduce your daily calories. Use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs. Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.
Step 2: Prioritize nutrient-dense foods.
Focus on incorporating more protein and fiber foods into your diet. These foods are better for weight loss as they keep you full for longer.
Start your day with oatmeal instead of a sugar-filled bowl of breakfast cereal. Or better yet, have some protein-rich eggs, and you’ll notice a reduced appetite throughout the day.
Lean meats, fish, tofu, legumes, and poultry are all rich in protein. Add them to your diet to reduce appetite and boost metabolism.
Substitute refined cereals for healthier, whole-grain alternatives. Bulk your meals with veggies such as; kale, spinach, and broccoli. Also, as they’re low in calories, you can enjoy an extra serving or two.
Lastly, enjoy fruits such as; apples, bananas, or melons after your meals instead of baked desserts. Do these, and you won’t even notice that you’re eating fewer calories.
Step 3: Choose workouts you enjoy doing.
Exercising can help you burn extra calories. It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. A good weight loss workout routine includes both cardio and weight training.
Cardio exercises raise your heart rate to burn more calories. Swimming, running, cycling, and biking are good examples. With weight training, you’re working against a force to build muscle. The more muscle you have, the more calories you burn. A win-win situation when trying to lose weight in 52 days.
Start slow and choose workouts you enjoy doing to avoid getting overwhelmed. If you hate cardio, focus on strength training and vice versa.
How much weight can you lose in 52 days? Conclusion
Expect to lose about 7.43 – 14.86 pounds in 52 days. It is a safe and healthy amount for most people to lose in 52 days.