Is it possible to lose 24 pounds in 3 months?
It is possible to lose 24 pounds in 3 months by losing 2 pounds a week. It’s also in line with CDC recommendations for healthy weight loss.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 84,000 to lose 24 pounds. In 3 months, this comes down to a daily calorie deficit of 933. You can achieve this by eating less and exercising more often.
Start by reducing how much food you consume daily to lose 24 pounds in 3 months. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
You don’t have to change all aspects of your diet to achieve this reduction. Start with significant changes such as cutting out junk food and other empty calories.
These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Avoid these foods to reduce your daily calories. This means no more ice creams, donuts, cookies, cakes, pastries, fried foods, or potato chips. Beware of liquid calories such as; fruit juices, energy drinks, store-bought coffees, and alcohol. They’re just as bad as junk foods.
You can also consider portion control to help you eat less. Dinner plates have gotten bigger making it hard to portion your food correctly at mealtimes. Serve your food on smaller side plates or bowls.
Or better yet, use your plate as a guide. Fill half the plate with veggies before adding on protein or carbs. Do these, and you will lose 24 pounds in 3 months.
Prioritize nutrition-dense foods
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, fiber, or protein. These foods are good for weight loss as they keep you full for longer.
Start your day with high-fiber oatmeal or eggs instead of the usual sugar-filled bowl of breakfast cereal. You’ll notice a reduced appetite throughout the day. Choose lean meats, fish, or poultry for your lunch or dinner. Or better yet, choose high-fiber peas, lentils, or beans that are just as filling.
Veggies such as; broccoli, kale, spinach, swiss chard, or Brussel sprouts should always be on your plate. These low-calorie veggies are a great way to add volume to your meal. Also, you can enjoy an extra serving or two to improve satiety.
Do some cardio and Lift more weights.
You have to burn an extra 433 calories to lose 24 pounds in 3 months.
You can achieve this by exercising long enough and at the correct intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes of weight lifting. This person would have to exercise for at least 1-hour to burn enough calories to lose 24 pounds in 3 months. A double goal for most people.
Alternate between cardio and weight training for best results. Weight training exercises such as; squats, deadlifts, lunges, and planks help build muscle and boost metabolism. Cardio exercises such as; swimming, running, rowing, and cycling help burn calories. Focus on workouts you enjoy doing you get started. Sign up for a class near you if you dread exercising alone.
If you struggle with a busy schedule, consider high-intensity interval training. These workouts take less than 30-minutes to complete yet are just as effective at burning fat.
Is it possible to lose 24 pounds in 3 months? Conclusion
You can lose 24 pounds in 3 months safely. It is a safe amount of time for most people to lose 24 pounds. It’s also in line with what most experts recommend.