Can I lose 140 pounds in one year?
While it is possible to lose 140 pounds in a year, it is not recommended. It is much more than the 48 – 96 pounds most 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 calorie deficit of 490,000 to lose 140 pounds. In a year, this comes down to a daily calories deficit of 1,342. It is slightly above what experts recommend. However, with diet and exercise, most people can achieve this safely.
Let’s start with diet. You have to eat less to lose 140 pounds in a year. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived. However, this means you have an extra 842 calories to burn with exercise.
You don’t have to change all aspects of your diet to achieve this reduction. Start with small but significant changes such as cutting out junk food and other empty calories. These include foods such as; sugary drinks, fried foods, cookies, cakes, pastries, ultra-processed snacks, and alcohol, especially beer.
These foods are bad for weight loss as they’re high in added sugar and calories with little nutritional benefit. Eliminate these from your diet to lose 140 pounds in a year.
You can also consider portion control to help you eat less. Use simple tips such as filling half your plate with veggies before adding protein or carbs. Or better yet, serve your food on a smaller side plate or bowls instead of using an oversized dinner plate that only makes you eat more.
Eat more nutrient-dense foods.
Focus on eating more nutrient-dense foods to make up for the reduced calories to lose 140 pounds. Eat more vegetables, protein, complex carbs, 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.
Diets high in protein also boost your metabolism. Choose lean cuts of meat, poultry, or fish for protein. High fiber foods such as; beans, lentils, and peas are just as filling. Enjoy them for your lunch or dinner. Don’t forget your veggies. They’re low in calories and a great way to add volume to all your meals.
Simple weight loss tips such as meal prepping can also help you eat better. Shop for your groceries during the weekend and meal prep. This way, you’re not tempted to eat fast food during the weekday, especially when you struggle with a busy schedule.
Stay active to lose 140 pounds.
You have an extra 842 calories to burn with exercise to lose 140 pounds in a year. While exercise can help burn extra calories, you have to do it 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 1 hour to burn enough calories to lose 140 pounds in a year.
A realistic goal that most people can achieve. It’s also in line with the 150 – 300 minutes most experts recommend healthy adults spend exercising weekly.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, rowing, and bicycling burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build lean muscle and boost metabolism.
As you get started, focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider swimming or rowing instead. If you hate exercising outdoors, invest in quality at-home workout equipment.
Can I lose 140 pounds in one year? Conclusion
While it is possible to lose 140 pounds in a year, it is not recommended. It is more than what experts recommend you lose in one year.