is it possible to lose 35 pounds in 4 months

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Is it possible to lose 35 pounds in 4 months?

It is possible to lose 35 pounds in 4 months. It is a safe and healthy amount to lose in 4 months. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.

It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 122,500 to lose 35 pounds. In 4 months, this comes down to a daily calorie deficit of 1,021. A realistic calorie deficit for most people.

We know that to lose weight, you need to eat less. Most experts recommend a moderate calorie reduction of 500 – 1000 to jumpstart weight loss.

Make small changes such as cutting out junk food and other empty calories to reduce your calories. These include food such as; sugary drinks, cookies, cakes, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer.

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re high in sugars and other additives that increase your appetite and cravings. Cut them from your diet completely to lose 35 pounds in 4 months.

You can also consider portion control to help you reduce your calories. Use simple tips such as using your plate as a guide. Fill half your plate with vegetables before adding on protein or carbs. Or better yet, serve your food on smaller plates or bowls to reduce how much you eat.

Healthy eating

Once you have reduced your calories, focus on eating more nutrient-dense foods. These include foods such as; vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer.

Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, poultry, or fish for your protein.

High-fiber foods such as; beans, peas, or lentils are just as filling. Have them for your lunch or dinner. Don’t forget your vegetables at mealtimes. They’re a great way to add volume to your meals to improve satiety. Also, you can enjoy an extra serving or two as they’re low in calories.

Make healthy substitutions such as eating grilled chicken instead of fried foods. Eat more baked potatoes instead of processed chips. Do these, and you will lose 35 pounds in 4 months.

Exercise to burn more calories.

Exercising can help you burn the extra 521 calories to lose 35 pounds in 4 months. However, it has to be at the right duration and intensity. A 185-pound person, for example, burns approximately 420-calories in 30 minutes.

This person would have to exercise for at least 45-minutes at this intensity to lose 35 pounds in 4 months. A doable goal that’s in line with what experts recommend healthy adults spend exercising weekly.

Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you hate running, consider other works such as; walking, running, or rowing. If you hate exercising outdoors, invest in quality at-home workout equipment.

Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, jumping rope, running help you burn calories fast. Weight training workouts such as; squats, deadlifts, and lunges help you build muscle. The more muscle you have, the better your metabolism as you burn more calories even at rest.

If you struggle with a busy schedule, consider high-intensity interval training. These workouts take 45-minutes or less to complete yet are just as effective at burning calories.