In just 75 days, you could lose a significant amount of weight. That may seem like a short time frame, but it is actually plenty of time to make healthy changes that will result in real weight loss.
In this article, we will discuss how to safely lose weight in just 75 days. We will also provide tips for maintaining your results after the 75 days are up. So if you’re looking to slim down quickly, read on!
Why Would Someone Want to Lose Weight in 75 Days?
There are a number of reasons why someone might want to lose weight in 75 days.
For some people, it may be a matter of improving their health and they set a goal time period to achieve weight loss.
Carrying excess weight can put strain on the heart and lungs, and can lead to a number of health problems, such as diabetes, high blood pressure, heart disease, and joint pain.
Losing weight can help to improve overall health and quality of life. For others, weight loss may be a matter of vanity. They may want to fit into smaller clothes, or they may simply want to feel better about their appearance.
Maybe they have a big summer vacation coming up that they have been planning for a while, and they want to look great in that bathing suit.
You are able to make substantial progress in just 75 days if you put in the effort.
Whatever the reason, losing weight is not an easy, mindless task. It requires commitment, discipline, and dedication to success.
How Much Weight Can You Lose in 75 days?
So, how much weight can you actually lose in 75 days? You can lose about 10-20 pounds safely in 75 days, the exact amount depends on you and your goals and also your individualized approach.
This is a significant amount that would allow you to notice a big difference.
To start, in order to lose weight, you NEED to be in a calorie deficit.
A calorie deficit occurs when we allow our body to burn more calories than we are taking in (eating and drinking) on a daily basis.
In order to to this, we need to figure out our BMR (Basal Metabolic Rate) to find out how many calories our body requires on a daily basis just do exist (breathe, digest food, normal body functions).
Once we have this number, we can also go on to find out how many calories we burn from movement or exercise, known as TDEE or Total Daily Energy Expenditure.
This amount is the amount of calories burned just by existing (our BMR) + the amount of calories burned through physical activity.
If you are not someone who exercises, you do not need to calculate your TDEE as it is not 100% accurate anyway, you can just focus on your BMR.
Remember, your BMR is not completely 100% accurate either. These are only estimates to help you find that sweet spot.
Once you find this estimate, you should trial it for one week and stick with consuming this amount of calories.
If your weight stays the same, it is likely your perfect number.
To get started, you can use this helpful BMR calculator: Calculate your own BMR
Below, I included sample amounts of examples of a calculated BMR that I made for individuals of a different age, gender, height, and current weight.
|Age||Gender||Height||Current Weight||Your BMR (Maintenance Calories)|
|26||Female||5’2||175 lbs||1584 CALORIES/DAY|
|30||Male||5’11||128 lbs||2512 CALORIES/DAY|
|40||Female||5’9||250 lbs||1877 CALORIES/DAY|
|50||Male||5’9||280 lbs||2352 CALORIES/DAY|
You can see above the factors that are used to calculate your estimated BMR based on your age, gender, height, and current weight.
Apply your Maintenance Calories to Find your Calorie Deficit Value
Let’s say you calculated your maintenance calorie amount at 2700 calories. This is the amount your body needs in one day just to exist. You will not gain weight eating this many calories, and you will not lose weight.
We now have to create a calorie deficit using this number.
Most times, it is easier just to start by creating a deficit of 500 calories per day. This will amount to 3500 calories in a week, which is roughly how many calories are in one pound of fat.
If you calculate a 500 calorie deficit per day, you will burn around 1 pound of fat in one week on average. You could potentially lose more weight than this however, as everyone’s body is unique and what someone else burns or loses, may not be the same for you.
We are going to stick with this magic number. A 500 calorie deficit. If you choose to go lower with this number, say 300 calories…you will lose a little bit less weight per week, which is perfectly fine too!
We now need to subtract 500 calories from our maintenance calories to create a calorie deficit of 500 calories per day.
This would mean you would need to consume 2200 calories in one day to lose about 1 pound of fat in one week. Remember this may not be exact. It could potentially be more than this.
(500 calories per day x 7 days= 3500 calories or 1 pound of fat)
You just created your own calorie deficit, 2200 calories per day.
It really is this simple.
What you will need to do now is start tracking your calories. Tracking (counting) your calories is the easiest way to make sure you are staying on point.
The easiest way to do this is to use a calorie calculator such as MyFitnessPal. This is the one I like to use as it is the easiest user friendly calculator, and it’s free!
I use the Mobile App version and I love it.
I think calorie counting can actually be fun. It really helps you to see how many calories you actually eat in one day, which may surprise you.
Just start sticking with your calorie deficit amount of 2200 calories. Try this for one week. If you lost weight, great! If you did not lose weight, you may need to adjust by consuming 100-200 calories less per week to see this work for you.
Remember calculating our BMR and TDEE (if you chose to do so) are only estimates.
You may need to tweak these numbers to find what actually works for your body.
Once you start to see movement on the scale or by measuring your body, do this every day.
Track your calories and consume your magic number in calories every day.
75 Days Later
Ok, so now the 75 days are up. by utilizing your 500 calorie per day calorie deficit, you should have seen a weight loss of close to a pound per week at minimum.
|Day||Daily Calorie Deficit Amount|
|Total Calories Burned||3500 Calories (about 1 pound)|
This means you should have lost close to 10 pounds in 75 days at a minimum.
This is the reality. Weight loss is healthier to lose at a slower pace.
Losing 10 pounds in 75 days is a perfectly okay amount to lose.
In all actuality, you may have even lost more than this, say 15-20 pounds. This is also a safe amount of weight to lose.
As I stated earlier, everyone’s body is different and burns calories at a different rate, so what is important is that your calorie deficit was effective and you lost weight, not the specific number of pounds.
10-20 pounds of weight lost in 75 days is a healthy amount of weight lost, and this is the amount of weight you can expect to lose in 75 days.
Slow but steady wins the race when it comes to fat loss, so this will be great progress.
How Can I Lose This Amount of Weight in 75 Days?
The answer to this question is, commitment.
You have to commit and stick to your plan. Once you start, do not stop. You will reach your goal if you stick with it.
As long as you are not gaining weight, and are slowly losing, this is great.
It may also be helpful to stop weighing yourself every week and maybe start weighing in every two weeks and checking your progress.
Sometimes the scale can be our enemy. Measuring your body with a measuring tape around your arms, waist, thighs, and stomach is a more effective way to see changes.
The scale is most often times, not an accurate way to measure fat loss.
This is because there are so many aspects that can account for weight gain on the scale.
Let’s say for example, you ate something or drank something with a high amount of salt content. You could potentially see weight gain on the scale, but this does not always mean this is fat gain.
This could be just water weight showing weight gain on the scale due to your body retaining water from what you ate, not because you gained fat!
Also, hormones, your time of the month, how much water you drank, and muscle mass changes can also show a weight gain on the scale.
Have you been weight training or exercising? This could show weight gain, but this may not be due to gaining fat.
Do not always trust the scale, it is better to measure your body, or how you feel based on how you look in clothing in the mirror.
Do not let the scale defeat you.
Lose Weight in 75 Days Safely
We discussed above the healthy way of losing weight in 75 days and also the amount that can be lost that is healthy.
It is important that you do not try to lose extreme amounts of weight in a short period of time.
This can lead to a number of problems, including loose skin, stretch marks, and malnutrition.
When you lose weight too rapidly, your body doesn’t have time to adjust gradually, which can lead to saggy skin and other aesthetic issues.
In addition, you’re more likely to suffer from stretch marks when you lose weight quickly, as the skin elasticity is effected.
Losing weight too fast can lead to malnutrition, as your body doesn’t have time to properly absorb all the nutrients it needs.
Malnutrition can cause a variety of health problems, including anemia, osteoporosis, and impaired growth.
It can also weaken the immune system, making people more susceptible to diseases.
Malnutrition can be caused by a lack of food (calories), but it can also be caused by an imbalance of nutrients in the diet. For example, a diet that is high in fat and sugar but low in vitamins and minerals can lead to malnutrition.
People who are malnourished may not look obviously underweight or unhealthy, but they may still be at risk for serious health problems. Therefore, it is important to eat a balanced diet and to get enough vitamins and minerals through food or supplements.
So if you’re looking to lose weight, it’s best to do it slowly and steady and also by including nutrient rich foods so that you can avoid these potential problems.
You can slow your metabolism when you lose weight quickly.
Your body begins to burn muscle for energy instead of fat. And since muscle tissue is more metabolically active than fat tissue, this can lead to a decrease in your overall metabolic rate.
Your metabolism will also slow down because your body naturally will try to burn less calories because it feels like it needs to conserve.
In addition, rapid weight loss can also lead to a drop in the hormone leptin, which plays an important role in regulating hunger and metabolism.
As a result, it’s not surprising that people who lose extreme amounts of weight often find it very difficult to keep the weight off in the long run. So if you’re thinking about losing weight quickly, it’s important to be aware of the potential risks involved.
Adjusting your Calorie Deficit
You may find that as you lose weight, it may become a little bit harder for the weight to come off.
Initially, when we lose weight, we see results quickly, but then we get discouraged because our rate at which we see results tends to slow down.
This is because our body is intuitive. Our body is able to adjust and acclimate to what we are doing.
Also, as we lose weight, our maintenance calorie amount will change, because our body will need less calories for maintenance as it does not have as much mass as it did before.
When we lose weight, our body requires fewer calories to function, because it has less mass to support.
The reverse is also true: when we gain weight, our maintenance calorie amount will increase, because our bodies need more energy to support the additional mass.
This is one of the many reasons why it can be so difficult to keep weight off once it has been lost. Not only do we have to continue to consume fewer calories than we did before, but we also have to adjust our intake as our weight fluctuates.
Otherwise, we will continue to gain and lose the same few pounds over and over again.
Make Tiny Changes
One way you can adjust your calorie deficit, is to slightly increase your deficit by 100 calories or so. This is a very small amount, so you may not even notice the 100 calories, but your body will and will ease up and you will start seeing results again.
Switching things up on our bodies will help our bodies to not catch on to a steady routine and adapt.
You may also decide you do not want to change the calorie amount that you are consuming. The answer? Exercise.
I am not saying you need to go out and sign up to run a 5K, but you can just walk.
Start walking every day, taking stairs, or parking farther away from the grocery store or from work.
Try to get in more steps. Jog in place. Squat in place. Anything to move more.
Just by adding physical activity this small, you can begin to bust through this plateau because you are burning more calories by doing this activity.
Tips for Maintaining your Results after the 75 Days are Up.
Losing 10-20 pounds in 75 days is totally achievable, but is half of the battle.
You need to be mindful and continue to stay in a calorie range that is going to prevent you from gaining weight back.
This may seem like a daunting task, but I promise you that once you start including these tips in your every day life, it will become habit and you will not even notice you are doing it.
This is how we live a healthy lifestyle.
Stick with your Maintenance Calories
If you are happy with the weight you have lost, you can calculate your new maintenance calorie amount, based on your new weight.
You can also try experimenting and increasing your calorie intake amount up a bit, and if you do not gain any weight, you can stick with this amount and try to maintain a range for yourself that will allow you do stay the same weight.
It is important to always be mindful and to not start increasing your calories too much, as you can gain the weight you have lost back and be right back where you started.
Stop Counting Calories and Practice Portion Control and Mindful Eating
You may choose to stop counting calories altogether, and simply just listen to hunger cues and practice portion control.
You should avoid eating from large containers or packages. Instead, portion out your food into smaller amounts so that you don’t mindlessly eat more than you need to.
You can try measuring your food by the recommended serving sizes on the label.
Use a Food Scale
Using a food scale is a very helpful tool to measure out food in grams that is on the package as the recommended serving size. I love my food scale and I use it every day.
Food scales are very cheap. I bought mine for $20 and I use it to measure out serving sizes so that I know the exact amount I am eating.
I use it to buy in bulk. I buy big bags of items instead of little individualized bags, and I make my own individualized bags my measuring out the serving sizes with my food scale. You can save a ton of money too!
Portion Size your Meats
For meats, you can remember that the recommended serving size of boneless skinless chicken is about the size of a deck of cards (3-4 ounces) and lean steak would be 3 ounces or about the size of your palm.
This is especially an easy way to make sure you are eating the correct portion size of meats when you are eating in a restaurant and obviously would not be able to weigh the meat on a food scale.
Become One with Your Food
Make sure that you’re eating slowly and mindfully. Pay attention to how your body feels as you’re eating, and stop eating when you’re full.
Avoid distractions while you’re eating, such as watching TV or working on your computer. This will help you to focus on your food and really pay attention to how much you’re eating.
Use a smaller plate when plating your food. When you do this, it gives the illusion that you have more food, which can help you to feel satisfied with the amount of food you are eating.
Sometimes we have to play little games with our brain.
By following these simple tips, you can start practicing portion control and mindful eating.
Foods to Include and Avoid to Lose Weight in 75 days
There are certain foods that can help you to reach your goals and maintain your weight loss.
Foods to Include in your Calorie Deficit
Foods high in protein and fiber are essential for keeping you feeling full. You might want to include foods such as:
-Nuts and Seeds
-Beans and Lentils
-Fish and Seafood
-Chicken and Turkey
-Vegetables such as broccoli, carrots, and tomatoes.
Fruits and vegetables will also help to keep you feeling fuller longer and are packed with vitamins and minerals. They are also lower in calories.
In addition, water is crucial for weight loss, so be sure to drink plenty of fluids throughout the day.
Foods to Exclude from your Calorie Deficit
It’s also important to avoid processed foods and sugary drinks, as these can contribute to weight gain as they contain many preservatives and much higher amounts of sugar which mean, more calories.
Some common foods you may want to avoid or eat in moderation are:
-Fruit juices or fruit juice concentrate
Instead, focus on eating whole foods that are minimally processed. By incorporating these simple changes into your diet, you’ll be well on your way to reaching your weight-loss goals.
Now, if you do want to enjoy one of the foods on the foods to avoid list, you surely can. Just make sure to do so in moderation.
You do not ever want to feel deprived or restricted, and you do not have to feel that way.
A calorie deficit boils down to calories in vs. calories out. As long as you maintain your calorie deficit, you can eat whatever you want to.
There you have it, you can lose a good amount of weight in 75 days, but it is important to do it in a safe way.
It is smart to focus on eating whole foods that are minimally processed and make sure to drink plenty of fluids throughout the day.
It is also a good idea to avoid processed foods and sugary drinks. But of course, if you want to enjoy one of the foods on the foods to avoid list, you can do so in moderation. Just make sure to maintain your calorie deficit.
By following these simple tips and maintaining a calorie deficit, you will be well on your way to reaching your weight-loss goals in 75 days. Thanks for reading!
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