is it possible to lose 22 pounds in a week

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Is it possible to lose 22 pounds in a week?

It’s not possible to lose 22 pounds in a week. It is much more than what experts recommend you lose in a week and is considered unsafe for most people.

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 77000 to lose 22 pounds in a week. In a week, this comes down to a daily calorie deficit of 11,000. An impossible and unrealistic number for most people.

You have to eat fewer calories to lose weight. Most experts recommend a moderate calorie reduction of at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 22 pounds in a week. You still have an extra 10,500 calories to burn with exercise.

Exercising at the correct duration and intensity can help you burn extra calories for weight loss. A 185-pound person, for example, burns approximately 252-calories in a 30-minutes weight training session.

This person would have to exercise for at least 21-hours daily to burn enough calories to lose 22 pounds in a week. An unrealistic task for most people. Not only due to the ridiculous time commitment required but also due to the intensity.

Also, this is much more than the amount of time most experts recommend you spend exercising daily. This type of extreme workout can affect your health and is not recommended.

How quickly can you lose 22 pounds?

Generally, it takes about 11 – 22 weeks to lose 22 pounds. It is a safe amount of time for most people to lose 22 pounds. 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 22 pounds in 22 weeks. Double it to a daily calorie deficit of 1000 to lose 22 pounds in 11 weeks.

Create a calorie deficit by eating fewer calories and exercising more often to lose 22 pounds. Cut out junk food and other empty calories from your diet to reduce your calories.

These include foods such as; ice creams, fried foods, pastries, cookies, cakes, candy, and sugary drinks. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.

Also, consider potion control to lose 22 pounds. Fill half your plate with veggies before adding protein or carbs to avoid overeating. Or better yet, do it the Japanese way and serve your food on smaller plates or bowls. Instead of using an oversized dinner plate, use the side plate instead.

Next, add exercise to your weekly routine. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. Alternate between cardio and weight training for best results.

Cardio exercises such as; running, rowing, swimming, or jumping rope burn calories fast. Weight training exercises such as; deadlifts, squats, or planks build muscle and boost your metabolism.

Focus on workouts you enjoy doing, you’re more likely to be consistent this way. If you hate running, consider rowing or cycling instead.

How much weight can you lose in a week?

On average, expect to lose 1 – 2 pounds in a week. It is a safe and healthy amount for most people to lose in a week.

With a daily calorie deficit of 500, expect to lose 1 pound in a week. Double it to a daily calorie deficit of 1000 to lose 2 pounds in a week.

While it is possible to lose more weight in a week, it is not recommended. You’d have to resort to unsafe measures such as; exercising too long or severely restricting your calories to lose more weight. You’re better off losing weight at the recommended rate.