Is it healthy to lose 9 pounds in a week?
Losing 9 pounds in a week is not healthy or safe. It is much more than what experts recommend you lose in a week and is not recommended.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 31,500 to lose 9 pounds. In a week, this comes down to a daily calorie deficit of 4,500. A higher number that most people will struggle to achieve.
Most experts recommend reducing your daily calories moderately by at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 9 pounds in a week. You still have an extra 4000 to burn with exercise.
Exercising can help you burn extra calories. However, it has to be at the correct duration and intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while lifting weight.
This person would have to exercise for at least 8 hours to burn enough calories to lose 9 pounds in a week. An unattainable goal for most people. Not only due to the unrealistic time commitment but also due to the intensity required.
Losing 9 pounds in such a short period might affect your health. Also, you’re more likely to gain it all back.
How long to lose 9 lbs?
Generally, it takes about 4.5 – 9 weeks to lose 9 pounds. It is a healthy amount of time for most people to lose 9 pounds. It’s also what most experts and the CDC (center for disease control and prevention) recommend for safe weight loss.
At a weight loss rate of 1-pound a week, expect to lose 9 pounds in 9 weeks. Double it to a weight loss rate of 2-pounds a week to lose 9 pounds in 4.5 weeks. You can achieve this by reducing your daily calories and exercising more often.
Diet changes such as cutting out junk food can help you eat fewer calories. These include foods such as; pastries, cookies, cakes, fried foods, sugary drinks, ultra-processed snacks, and alcohol, especially beer.
These foods are high in calories with little nutritional benefit. Eliminate these foods from your diet or find healthier alternatives.
You can also consider portion control to help you eat less. Serve your food on smaller side plates or bowls to reduce your calories. We tend to overestimate just how much food to eat with bigger dinner plates. Or better yet, use your plate as a serving guide. Fill half the plate with vegetables before adding protein or carbs.
Focus on better nutrition.
Prioritize nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, and carbs. These foods are great for weight loss as they keep you full for longer.
Start your day with high-protein foods such as; eggs, cottage cheese, or Greek yogurt. Diets high in protein can reduce appetite and boost your metabolism.
Enjoy some high-fiber lentils, peas, or beans for lunch or dinner. They’re just as filling as animal protein. Veggies such as; spinach, broccoli, kale, and Brussel sprouts should always be on your plate. They add volume to your meals and improve satiety.
Stay active to lose weight.
Healthy adults should spend at least 250 minutes exercising weekly. It is not only good for health but also for weight loss. Alternate between cardio and weight training for best results.
Cardio exercises such as; swimming, running, rowing, and cycling help burn calories. Strength training exercises such as; squats, deadlifts, and lunges build muscle and boost metabolism.
Start with workouts you enjoy doing and build momentum as you go. What great about exercise is that the more you weigh, the more calories you burn. Do these to burn enough calories to lose 9 pounds safely.
Is it healthy to lose 9 pounds in a week? Conclusion
It is not healthy to lose 9 pounds in a week. It is much more than what experts recommend you lose in a week and is unsafe.