How much weight can you lose in 8 months?
Generally, expect to lose 32 – 64 pounds in 8 months. It is a safe amount of weight to lose in 8 months for most people. It’s also in line with what most experts recommend for healthy weight loss. That is a slow and steady rate of losing 1 – 2 pounds a week.
With a daily calorie deficit of 500, expect to lose 32 pounds in 8 months. Double the effort to a daily calorie deficit of 1000 to lose 64 pounds in 8 months.
However, these results may vary from person to person. Several other factors also influence how fast you lose weight. These include factors such as; weight, activity levels, age, gender, and height. Some people might lose more or less weight due to these differences.
A person who stays active and exercises daily, for example, will not lose the same amount of weight as another with a sedentary lifestyle with little activity. In the same way, a 230-pound person will not lose weight at the same rate as someone who weighs 100 pounds.
While you can lose more weight in 8 months, it is not recommended. It is especially so if you have to take extreme measures such as; severely restricting your calories or exercising for long. These extreme measures are unsafe and can negatively affect your health. Also, these measures cannot be sustained long-term, you’re more likely to gain the weight back.
Losing weight healthily
Weight loss occurs when you eat fewer calories than the body needs. This creates a caloric deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. You can achieve this by eating less and burning more calories with exercise.
Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight in 8 months, you need to eat less. A moderate calorie reduction of 500 – 1000 is what most experts recommend. This way, you still have plenty of calories left to survive on. Start by cutting out junk food and other empty calories in your diet. These foods are high in calories with little nutritional benefit. Reduce your intake or cut them from your diet to reduce your calories.
Also, consider portion control. We tend to overestimate just how much we need to eat. You don’t have to second-guess yourself with tips such as serving your food on smaller plates or bowls. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs.
Eat better to lose weight.
Eat more nutrient-dense foods to make up for the reduced calories. Foods such as; protein, fiber, complex carbs, and vegetables are great for weight loss as they keep you full for longer. Start your day with a veggie-filled omelet, and you’ll notice a reduced appetite throughout the day.
Alternate between legumes or lean cuts of meat, fish, or poultry for your lunch/dinner. These foods are both equally effective at keeping you full. Make healthy substitutions were possible to lose weight in 8 months. Enjoy a serving of fresh fruits after your meals instead of the usual high-calorie desserts. Have some baked potatoes instead of processed chips.
Exercise to boost weight loss.
Healthy adults should spend at least 200 minutes exercising weekly. It is not only good for your health but also for weight loss. Exercising weekly helps you burn more calories.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, jogging, running, jumping rope, and cycling help burn calories fast. Strength training exercises such as; squats, deadlifts, planks, and lunges help build more muscle. Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often.
How much weight can you lose in 8 months? Conclusion
On average, expect to lose 32 – 64 pounds in 8 months. It is a healthy and safe amount to lose in 8 months.