Is it possible to lose 29 pounds in a month?
While it is possible to lose 29 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is unhealthy.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 101,500 to lose 29 pounds. In a month, this comes down to 3,383 calories daily. A high number that most people will find hard to maintain and sustain.
Most experts recommend a moderate calorie reduction of at least 500. It is enough to lose weight without leaving you feeling starved. However, it is not enough to lose 29 pounds in a month. You still have an extra 2,883 calories to burn with exercise.
You’d have to exercise hard and for long to burn 2,883 calories. 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 29 pounds in a month. An unhealthy workout plan can affect your health. Also, most people will struggle with the intense time commitment required.
How fast can you lose 29 pounds?
Generally, it takes about 3.6 – 7 months to lose 29 pounds. This is a safe and healthy amount of time to lose 29 pounds for most people.
With a daily calorie deficit of 500, expect to lose 29 pounds in 7 months. Double it to a daily calorie deficit of 1000 to lose 29 pounds in 3.6 months. You can chive this by eating less and exercising more.
Portion control can help you reduce your daily calories. Use hacks such as the MyPlate method to help you eat less. Divide your plate into four equal sections for veggies, protein, fruit, and carbs. Or better yet, serve your food on smaller plates or bowls.
Eliminate empty calories from your diet. These foods are bad for weight loss as they’re high in calories with little nutrition. Also, they are full of added sugar and other additives that increase your appetite.
These include foods such as; instant noodles, cookies, cakes, pretzels, cracked, ice cream, fried food, sugary drinks, and alcohol. Avoid these foods to reduce your daily calories.
Focus on better nutrition.
Eat more nutrient-dense foods to make up for the reduced calories. Ensure all your meals are full of vegetables, protein carbs, and fruit. These foods are great for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or eggs, and you’ll notice a reduced appetite throughout the day.
Add protein-rich foods such as; lean meats, fish, and poultry to all your meals. These can help reduce appetite and boost your metabolism.
Fill up on fiber-rich veggies, complex carbs, and fruits. These are just as good for weight loss as they take longer to digest and absorb. Enjoy legumes for lunch or dinner.
Add in veggies such as; kale, spinach, or broccoli. These are low in calories and a great way to add volume to your meals.
Lift more weights or do some cardio.
It is recommended that healthy adults spend at least 250-minutes exercising weekly for weight loss. A good workout routine should include both cardio and weight training.
Cardio exercises increase your heart rate to burn calories fast. Some good cardio workouts include; jumping rope, swimming, running, walking, and rowing. Start slow and focus on workouts you enjoy doing. If you hate running, consider walking or biking instead.
Strength training exercises involve working against a force to build and strengthen your muscles. Some good workouts include; deadlifts, squats, lunges, and planks. If you’re new to lifting weights, work with a certified trainer to avoid injury. Build momentum as you go and vary your workouts for best results.
Is it possible to lose 29 pounds in a month? Conclusion
Although it is possible to lose 29 pounds in a month, it is not recommended. It is an unhealthy and unsafe goal as it’s much more than what experts recommend you lose in a month.