how much weight can you lose in 7 months

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How much weight can you lose in 7 months?

Generally, expect to lose 28 – 56 pounds in 7 months. It is a safe amount for most people to lose in 7 months. It’s also in line with CDC (center for disease control and prevention ) guidelines for healthy weight loss.

With a daily calorie deficit of 500, expect to lose 28 pounds in 7 months. Double the effort to a daily calorie deficit of 1000 to lose 56 pounds in 7 months.

However, keep in mind that these can vary from person to person. Several other factors determine how quickly you lose weight. These include factors such as; activity levels, age, gender, height, and weight. Due to these differences, some people might lose more or less weight in 7 months.

A 300-pound person, for example, might find that they lose more weight in 7 months compared to another who weighs 150-pounds. The heavier person burns more calories as their energy needs are higher.

In the same way, a person with active lifestyle exercises daily will not lose the game amount of weight in 7 months as another with a sedentary lifestyle with little to no activity.

While you can lose more weight in 7 months, resist the temptation to use extreme measures. Measures such as exercising too long or severely restricting your calories are unsafe. Also, as they cannot be sustained long-term, you’re likely to gain the weight back.

Overall, it’s much better to take your time and lose an appropriate amount of weight in 7 months.

Lose weight the healthily way.

Weight loss occurs when you consume fewer calories than the body needs. This results in a calorie deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.

Most experts recommend losing about 1 – 2 pounds a week, not more. You can achieve this with diet, exercise, or both.

Start by eating less to lose weight. Aim for a moderate calorie reduction of 500 – 1000. This is enough to jumpstart weight loss without leaving you feeling deprived.

Start with small changes such as cutting out junk foods and other empty calories. These include foods such as; sugary drinks, fried foods, cookies, cakes, pastries, ultra-processed snacks, and alcohol.

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re often high in added sugar and other additives that only increase your appetite and cravings. Cut these foods from your diet to lose weight in 7 months.

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

Once you have reduced your calories, focus on eating more vegetables, complex carbs, fiber, and protein. These are good weight-loss foods as they reduce your appetite and keep you full for longer.

Stay active to burn more calories.

It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your heart health but also weight loss. As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way.

Alternate between cardio and weight training for best results. Cardio exercises such as; running, rowing, and bicycling help you burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build muscle. The more muscle you have, the better your metabolism.

If you struggle with a busy schedule, consider high-intensity interval worouts. These exercises take 30-minutes or less to complete yet are just as effective at burning calories. Do these, and you will lose weight in 7 months.