weight loss concept

can i lose 130 pounds in a year


Can I lose 130 pounds in a year?

Although it is possible to lose 130 pounds in a year, it is not recommended. It is much more than what experts recommend you lose in a year.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calories deficit of  455,000 to lose 130 pounds. In a year, this comes down to a daily calorie deficit of 1,247. A calorie deficit that’s slightly above what experts recommend. However, it is possible with diet and exercise.


Let’s start with diet. You have to eat less to lose 130 pounds in a year. Most experts recommend you reduce your daily calorie moderately by at least 500. This leaves you with an extra 747 calories to burn with exercise.


You don’t have to change all aspects of your diet to reduce your calories. Start with small changes such as; cutting out fried foods, cakes, cookies, pastries, ultra-processed snacks, and alcohol, especially beer. These foods are high in calories with little nutritional benefit. Eliminate them from your diet to lose weight.


You can also consider portion control to help reduce your calories. Use simple tips such as filling half your pale with veggies before adding protein or carbs. You eat eating fewer calories this way.


Or better yet, consider intermittent fasting. It is a time-based approach to eating that alternates between long periods of dating and short periods of eating. Most people eat fewer calories when intermittent fasting due to the time restriction.


Intermittent fasting schedules to consider are; 16:8 intermittent fasting, alternate-day fasting, and one meal a day (OMAD).

grilled chicken

Eat more nutrient-dense whole foods.

Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with a high-protein breakfast, and you’ll notice a reduced appetite throughout the day. Choose lean cuts of meat, poultry, or fish for protein. Diets high in protein also boost your metabolism. Choose high-protein snacks such as; jerky, hard-boiled eggs, or greek yogurt.


High-fiber foods such as legumes are just as filling and a great alternative for lunch or dinner. Besides, they’re cheaper and a great alternative for anyone looking to eat healthy on a budget. Don’t forget to add vegetables to your meals. They increase volume and improve your satiety.

woman exercising running

Do some cardio and lift more weight.

You have to burn an extra 746 colors with exercise daily to lose 130 pounds in a year. While exercising can help you burn calories, it has to be at the right intensity and duration.


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 1 hr or less to burn enough calories to lose 130 pounds in a year. A realistic goal that most people can achieve.


What’s more, with exercise, the more you weigh, the more calories you burn. Alternate between cardio and weight training exercises for best results. Cardio workouts such as; rowing, cycling, and swimming burn calories fast.


If you hate cardio, consider weight training exercises such as; squats, deadlifts, and lunges. These help build lean muscle and boost your metabolism. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.


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


Can I lose 130 pounds in a year? Conclusion

While it is possible to lose 130 pounds in a year, it is not recommended. It is much more than what experts recommend you lose in a year.