weight loss concept

how much weight can you lose in 55 days

How much weight can you lose in 55 days?

Generally, expect to lose 8 – 16 pounds in 55 days. It is a safe amount to lose in 55 days. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.

 

With a daily calorie deficit of 500, expect to lose 8 pounds in 55 days. Double it to a daily calorie deficit of 1000 to lose 16 pounds in 55 days.

 

However, keep in mind that these numbers can vary. Several other factors affect how quickly you lose weight. These include factors such as; age, weight, gender, height, and activity levels.

 

A person who stays active and exercises daily, for example, will not lose the same amount in 55 days compared to another who maintains a sedentary lifestyle with little to no movement.

weight loss concept

Losing weight the healthy way

Weight loss occurs when you consume less than the body requires. This creates a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. You can achieve this by reducing how much food you consume daily or increasing your energy expenditure.

 

Let’s start with changing your diet. We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. Howeevr to lose weight in 55 days, you have to eat less. Most experts recommend a  moderate calories reduction of 500 – 1000. It is enough to jumpstart weight loss without leaving you feeling deprived.

 

Start by cutting back on foods with lots of added sugar and other additives. These include junk foods such as; sugary drinks, fried foods, cakes, cookies, pastries, ultra-processed snacks, and alcohol, especially beer. Cut these from your diet to reduce your appetite and how much you eat daily.

 

You can also consider portion control to reduce your calories. Use simple tips such as serving your food on smaller plates or bowls.  Or better yet, use your serving plate as a guide. Fill half your plate with vegetables before adding protein or carbs.

 

Lastly, consider counting your calories. Use this simple online calculator to determine how much you should eat daily. After, all you have to do is keep track of all the food you consume daily. You can use apps such as myfitnesspal to keep track or write it down in a food journal.

grilled salmon

Eat more protein, fats, and complex carbs.

Eat more of these nutrient-dense foods to make up for the reduced calories. Ensure that your meals have some protein, fiber, vegetables, or healthy fat. These foods are great for weight loss as they keep you full for longer.

 

Start your day with high-protein oatmeal or protein-rich eggs, and you’ll notice that you eat less throughout the day. Have some high-fiber beans, lentils, or protein for lunch/dinner.

 

Choose lean cuts of meat, fish, or poultry for protein. Don’t forget your veggies. As they’re low in calories, you can enjoy an extra serving or two to improve satiety.

woman exercising

Stay active to burn more calories.

Exercising is a great way to burn extra calories. The good news is that the more you weigh, the more calories you burn as you exercise. It is recommended that healthy adults spend at least 200 minutes exercising weekly.

 

Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, running, or rowing can help you burn calories fast.

 

If you hate cardio workouts, consider strength training. Weight training exercises such as; squats, deadlifts, and lunges help build more muscle and burn calories. If you’re a beginner, work with a trainer to avoid injuring yourself.

 

How much weight can you lose in 55 days? Conclusion

On average, expect to lose 7 – 14 pounds in 55 days. It is a safe and healthy amount to lose in 55 days for most people.