is it possible to lose 22 pounds in a month

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Is it possible to lose 22 pounds in a month?

While it is possible to lose 22 pounds in a month, it is not recommended. It is much more than the 4- 8 pounds most experts recommend you lose in a month and is considered unsafe.

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 77,000 to lose 22 pounds. In a month, this comes down to a daily calorie deficit of 3,500. A number that most people will find hard to achieve and maintain.

You have to eat fewer calories to lose 22 pounds. Most experts recommend a moderate calorie reduction of 500. Although this is enough to jumpstart weight loss, it is not enough to lose 22 pounds in a month. You still have an extra 3,000 calories to burn with exercise.

Exercising at the correct duration and intensity can help you burn extra calories to lose weight. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary bike.

This person would have to maintain this workout for at least 5 hours to burn enough calories to lose 22 pounds in a month. An unrealistic goal for most people. Not only due to the time commitment required but also the intensity.

You’re better off losing weight at the recommended rate. On average, it takes about 11 – 22 weeks for most people to lose 22 pounds. This way, you don’t have to resort to unsafe measures.

Allowing yourself enough time to lose weight increases the likelihood that you keep it off for good.

Safe and healthy weight loss.

Weight loss occurs when you eat fewer calories than what the body needs. It results in a calorie deficit forcing the body to tap into stored fat. It takes a calories effect of 3,500 to lose a pound of fat. You can achieve this by eating less and exercising more often.

Start by cutting out high-calorie junk food and other empty calories from your diet. These include foods such as; cookies, donuts, cakes, pastries, ultra-processed snacks, sugary drinks, and fried foods.

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite.

Swap out refined carbs high in calories such as; pasta or cereal to reduce your calories. Eat high-fiber oatmeal instead of a sugar-filled bowl of breakfast cereal. Enjoy sweet potatoes or baked potatoes instead of ultra-processed potato chips.

Also, consider portion control to help you eat less. Serve your food on smaller plates or bowls. Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs.

Do some cardio or lift more weights.

Exercising can help you burn extra calories to lose 22 pounds.

It is recommended that healthy adults spend at least 30 – 60 minutes exercising daily. Cardio exercises such as; jumping rope, rowing, running, or swimming burn calories fast. If you hate exercising alone, consider sports such as; football, volleyball or swimming. These team sports can provide you with the support you need to exercises.

If you hate cardio, consider weight training exercises such as; deadlifts, squats, pull-ups, or lunges. These workouts will build muscle and boost your metabolism. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 30-minutes to complete yet are just as effective at burning fat.