Is it possible to lose 65 pounds in 5 months?
Although it is possible to lose 65 pounds in 5 months, it is not recommended. It is much more than the 15 – 30 pounds most experts recommend you lose in 5 months and is considered unsafe for most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 227,500 to lose 65 pounds. In 5 months, this comes down to a daily calorie deficit of 1,516. A number that is slightly above what experts recommend for healthy weight loss.
You have to eat less to lose weight. 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. Start with small things such as cutting out junk food and other empty calories. These include foods such as; sugary drinks, ultra-processed snacks, cakes, cookies, pastries, and alcohol, especially beer.
These foods are high in calories, added sugar, and other additives that increase your appetite and cravings. Eliminate them from your diet to lose 65 pounds.
You can also consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls. Use your serving plate as a guide. Fill half your plate with vegetables before adding protein or carbs.
Focus on eating nutrient-dense foods.
Once you have reduced your calories, focus on eating more nutrient-dense foods. Eat more vegetables, fiber, protein, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Start your day with high-protein foods such as; eggs or bacon, and you’ll notice a reduced appetite throughout the day. Lean cuts of meat, poultry, and fish are great options for lunch or dinner. Besides, diets high in protein can help boost metabolism.
High-fiber foods such as; peas, lentils, and beans are just as filling. Also, they’re cheaper and great for those who want to eat healthily on a budget.
Lastly, don’t forget about vegetables such as; kale, spinach, broccoli, cabbage, or Brussel sprouts. These veggies are low in calories and add volume to your meals. Also, you can enjoy an extra serving or two to improve satiety.
Stay active to burn more calories.
Exercising is a great way to burn the extra 1,016 calories to lose 65 pounds in 5 months. However, it has to be at the correct duration and intensity.
A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to maintain this intensity for at least 1hours and a few minutes to burn enough calories to lose 65 pounds in 5 months.
A realistic goal that’s in line with the 200-minutes most experts recommends healthy adults spend exercising weekly.
Alternate between cardio and weight training for best results. Cardio exercises such as swimming, rowing, or jumping rope help burn calories fast. Weight training workouts such as; squats, deadlifts, and lunges help build lean muscle.
As you get started, focus on the workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, try bicycling or rowing instead. Invest in quality at-home workout equipment if you hate exercising outdoors.
If you struggle with a busy schedule, consider high-intensity interval workouts. These workouts take less than 30-minute to complete yet are just as effective at burning calories.
Also, vary your intensity and workouts to lose 65 pounds in 5 months.
Is it possible to lose 65 pounds in 5 months? Conclusion
While it is possible to lose 65 pounds in 5 months, it is not recommended. It is much more than what experts recommend you lose in 5 months.