Are you fat or obese? If you are then losing some pounds of flesh is something you should do. Losing weight isn’t as easy as gaining weight. To gain weight all you have to do is skip exercise, eat lots of food and lazy around for a few weeks and by the time you know it you may have doubled or even tripled your initial weight but losing weight is not all that simple. Losing too much weight rapidly is risky to your body as it can cause you to have stroke or coronary disease.

Now, you should be able to see that even though it’s important for you to lose weight when you are too fat or obese, it’s also important that you lose weight moderately. Which begs the question, how much weight can you lose in 4 months safely? The answer will surprise you and you’ll only be able to find out the answer if you keep reading.

How much weight can I lose in 4 months safely?

Before you’ll be able to determine how much weight you can lose in 4 months safely, we’ll start determining how much weight you can safely lose in a month.

The Centers for Disease Control and Prevention (CDC) states that an individual can effectively and safely lose about 1-2 lbs per week. That means in a month losing 4-8 lbs is considered safe. In 4 months, we have 16 weeks which equates to losing 16-32 lbs in 4 months.

You’ll not be able to achieve that figure (16-32 lbs) through wishful thinking, there are certain things you have to do that’ll help you in safely losing that amount of flesh in just 4 months. Lucky for you, in this guide, I’ll not only be telling you the amount of weight you can lose in 4 months safely, but I’ll also be telling you how to achieve that goal.

How to safely lose 32 lbs in 4 months

First of all, the two basic strategies we’ll be applying to achieve that is through exercising and calorie deficit daily.

We don’t want to be exercising and performing calorie deficit blindly without having goals for the day, week, and even month, right? Having set goals will help you determine if you are performing well or poorly; if the steps you took are working out fine or not. 

Working out alone won’t be able to help you lose 32 lbs in 4 months and that’s because there’s a certain amount of pounds you can lose through exercising that’s considered safe, anything more than that could pose serious risks to your body. 

The Progress in Cardiovascular Diseases published that with resistance training only, you are expected to lose around 0-1% of your overall weight, aerobic exercises will help you lose 0-3% of your overall weight. Combining resistance and aerobic training results in you losing 0-3% of your initial weight. This tells you that even though exercising helps you lose weight, you can only lose so much with exercising alone and any more exercising you do after that is just you straining your body. 

For better results, you’ll have to combine dieting (calorie deficit) with aerobic exercises (wearing a slimming vest for men or women helps in increasing your percentage as well) will help you lose 5-15% of your overall weight. It’s considered safe to cut down your daily intake of calories by 500-1000 calories. That’s why health and fitness experts advice people to always practice both strategies when trying to lose weight.