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Can I lose 180 pounds in 6 months?

Can I lose 180 pounds in 6 months?

It is not possible to lose 180 pounds in 6 months. It is much more than the 24 – 48 pounds most experts recommend you lose in 6 months and is considered unsafe.

 

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 630,000 to lose 180 pounds. In 6 months, this comes down to a daily calorie deficit of 3,500. An impossible number for most people.

 

You have to eat less to lose weight. Most experts recommend a moderate calorie reduction of at least 500. However, while this is enough to jumpstart weight loss, it is not enough to lose 180 pounds in 6 months. You still have an extra 3000 calories to burn with exercise.

 

Exercising at the correct duration and intensity can help you burn extra calories. A 185-pounds person, for example, burns approximately 252-calories in a 30-minute session of weight lifting.

 

This person would have to spend at least 6-hours exercising to burn enough calories to lose 180 pounds in 6 months. An impossible task for most people. Not only due to the time commitment but also due to the intensity.

woman showing massive weight loss

How fast can you lose 180 pounds?

On average, it takes 23 – 45 months to lose 180 pounds. It is a healthy amount of time for most people to lose 180 pounds. It’s also in line with what experts such as the CDC (center for disease control and prevention) recommend for safe weight loss.

 

With a daily calorie deficit of 500, expect to lose 180 pounds in 45 months. Double it to a daily calorie deficit of 1000 to lose 180 pounds in 23 months.

 

You have to eat less to lose weight. Achieve this by cutting out junk food and other empty calories to lose weight. These include foods such as; candies, cookies, cakes, pastries, fried foods, sugary drinks, and alcohol. These foods are bad for weight loss as they increase your appetite.

 

You can also consider portion control to help you eat fewer calories. Use simple tips such as serving your food on smaller plates or bowls. It’s hard to determine how much you should eat with a large dinner plate.

 

Once you have reduced your portions, add in exercise. The good thing about exercise, is that the more you weigh, the more calories you burn once you get started.

 

Focus on workouts you enjoy doing. Cardio exercises such as; swimming, cycling, or rowing help burn calories fast. If you hate cardio, consider weight training exercises such as; squats, deadlifts, or lunges. Spend at least 1 hrs exercising daily to burn enough calories.

 

While it might seem overwhelming to lose 180 pounds, it can be done. Avoid getting overwhelmed by setting small goals for easy wins such as; losing 10 pounds. These small wins increase your willpower and help reaffirm your decision.

woman measuring waist with measuring tape

How much weight can you lose in 6 months?

On average, expect to lose 24 – 48 pounds in 6 months. It is a realistic weight loss goal in line with what most experts recommend.

 

With a daily calorie deficit of 500, expect to lose 24 pounds in 6 months. Double it to a daily calorie deficit of 1000 to lose 48 pounds in 6 months.

 

However, keep in mind that these factors can vary greatly. Several other factors affect how quickly you lose weight. These include factors such as; height, age, weight, and lifestyle.

 

A person who stays active and exercises daily will not lose the same amount of weight in 6 months as another who stays sedentary with little to no nutritional benefit.

 

Can I lose 180 pounds in 6 months?

You cannot lose 180 pounds in 6 months. It is an unsafe and unhealthy goal. It is much more than what experts recommend you lose in 6 months.