There are many questions which come up when people are thinking about weight loss. One of the main ones is, ‘How long is this going to take?’ Now, it’s probably not the best thing to rush or solely focus on a timetable, but it is also necessary in order to formulate a proper plan to reach our goal. So, with a specific number of 7 pounds, how long should one expect to reach that target?
How Long will it Take to Drop 7 Pounds of Fat?
Ok, the short answer is it will take somewhere between 10-30 days. It really depends on the pace one is setting with the weight loss. (I’m excluding wrestlers and fighters cutting to make weight. If that’s not you, don’t try to make the time frame shorter!)
If we’re talking strictly weight loss, including any water weight, that 10-30 days should do it.
Over long periods of time, you can expect to lose 1-3 lbs per week. However, in the initial stages, that pace can be higher. Sometimes, you’ll lose 5+ lbs the first week, and the amount decreases thereafter.
For me, I’ve gotten 5-6 lbs in a week, when initiating a carb cycling routine. It’s important to understand, a lot of that was just water weight. Some body fat, but probably 1-2 pounds worth.
As such, if we’re talking pounds of actual fat, we might need to take a few weeks longer. Realistically, 2.5-4 weeks. Seven pounds isn’t a lot of weight, but if it’s your last 7 pounds before being lean, it can be tough to get rid of.
How to Make the Seven Lbs Loss a Reality?
Perhaps you already have a plan or diet that you’re going to follow. That’s great, but, people often overlook their specific numbers when starting a new diet. Then, they get stuck after an initial loss, and cannot meet the full goal.
What numbers? Mainly, caloric intake. People will go keto, vegan, low carb, or whatever other diet…but they can still overeat and not really achieve the results, that they set out to.
Even if you have your specific style of eating down, you still have to personalize it to accomplish what you want.
The simplest way to do this is by downloading a fitness app and having a scale available to weigh in each morning.
I use an app called MyNetDiary Pro, but there are many others, and it is how I ensure that I can keep track of everything and hit my weight targets with ease.
If you’re eating too many calories, you won’t be losing weight. Sure, you can switch the foods you eat and see some water weight drop…but that eventually stops.
On the fitness app, punch in the information it asks for. Then, track the foods/portions that you eat, and exercise that you do. You can set the target for 1-3 lbs usually. Alter this number to the pace that you want to hit.
7 pounds in two weeks, is a fairly easy goal to hit. Keeping up 3.5 lbs per week, beyond that gets tougher. So plan accordingly for your own needs.
Workouts to Help the Process
A good cardio workout should be:
- Cultivate Endurance
- Burn Sufficient Calories
- Allows room for a less strict diet
- Train your body in a variety of ways
Now, I want to be clear, that you can lose fat doing any type of cardio. So long as your calories are in order, the flab on the love handles, will burn off.
As such, if you want to just walk or peddle a stationary bike or swim or whatever else…you can and you’ll drop weight.
However, if we’re talking about the best or more accurately, most effective cardio workout; we will have to take a different approach.
When I want to lose fat, there’s only one cardio program that I use. Yes, I might just walk on certain days, when I feel that I need a rest. BUT, my program of choice is Visual Impact Cardio.
Visual Impact is a fat loss protocol designed by trainer, Rusty Moore. It is delivered to one’s email, as an ebook, which let’s you get started immediately.
How does it work? Well, there are three 8 week levels, from Beginner to Advanced. Though, you won’t necessarily need to go through all of the levels to lose the fat.
For me, I can often get lean enough, within a single 8 week program. It might take a few weeks longer, depending on how lazy I’ve been, with diet.
For example, I’ll do the entire Intermediate program and then, do a few weeks of the Advanced if necessary. The Advanced program is designed to be done for a short-time only…it’s really intense and exhausting.
Are the workouts difficult? Yes, they can be. They progressively get more difficult, as the weeks move forward. Some days, you may have to do a steady state day (cardio for a certain amount of time, at a set pace).
Then, it will be some crazy intervals, followed by an optional steady state period. Each level has 4-5 workouts per week, with just enough time for recovery.
Why does Visual Impact Cardio work so well? The intensity and the variety of workouts, I’d say. It’s designed to specifically burn fat and it does a damn good job at it.
Rusty Moore breaks down the reasoning behind each type of workout and gives you an easy to follow calendar of progressive workouts.
In order to do this program, you will need access to cardio equipment. But, you are able to do the workouts on any machine, from treadmill to elliptical to stair stepper.
As of now, it is $37 to purchase Visual Impact Cardio. It does come with a 60 day money back guarantee. Meaning, you get 60 days to let the results speak for themselves.
I’ve been utilizing this program for years, to really help accelerate my fat loss, and get lean quickly. Again, it has to be paired with an effective diet plan, but when combined it torches the flab.
Go ahead and give it a shot, if you want a plan laid out for you, step by step. Just follow along with the schedule, rest when needed, and lose those love handles.