Can I lose 85 lbs in 6 months?
Although it is possible to lose 85 pounds in 6 months, it is not recommended. It is much more than the 24- 48 pounds most experts recommend you lose in 6 months and is considered unsafe for some people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 297,500 to lose 85 pounds. In 6 months, this comes down to a daily calorie deficit of 1,653. It is much higher than the daily 500 – 1000 calorie deficit most experts recommend. However, some people might find that they can achieve this with diet and exercise.
We know that most adults need to eat at least 500 – 1000 calories to maintain their current weight. However, to lose 85 pounds in 6 months, you need to eat less. A moderate calorie reduction of 500 is enough to jumpstart weight loss.
Start with small changes such as cutting out junk food and other empty calories to reduce your daily calories. These foods are high in calories with little nutritional benefit. Eliminate them from your diet to reduce your daily calories
You can also consider portion control to help you reduce your calories. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, use your serving plate as a guide. Fill half your plate with vegetables before adding on protein or carbs.
Focus on nutrient-dense foods
Once you have reduced your daily calories, focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, healthy fats, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Start your day with a high-protein breakfast with a side of nuts or avocado, and you’ll notice a reduced appetite throughout the day. Diets high in proteins aid in weight loss.
Ensure all your meals and snacks are rich in protein. Choose lean meat, poultry, or fish for dinner or lunch. If you have to snack, choose high-protein jerky, greek yogurt, or hard-boiled eggs.
High-fiber foods such as; beans, peas, or lentils are just as filling. Also, they’re cheaper and a great alternative for anyone looking to eat healthy on a budget. Don’t forget to add in your vegetables.
Vegetables such as; kale, spinach, and broccoli add volume to your meals. Also, you can enjoy an extra serving or two without having to worry about extra calories.
Exercise to lose 85 pounds.
You have to exercise to burn the extra 1153 calories to lose 85 pounds in 6 months. However, you have to exercise at the correct duration and intensity to burn enough calories.
A 185-pound person, for example, burns approximately 440 calories in 30 minutes, rowing vigorously. This person would have to exercise at this intensity for at least 1.5 hours daily. A doable goal that most people. What’s more, the more you way, the more calories you burn.
Alternate between cardio and weight training for best results. Cardio workouts such as; swimming, rowing, or running burn calories fast. If you hate cardio, consider strength training exercises such as; deadlifts, squats, and lunges to build muscle and boost metabolism.
Focus on workouts you enjoy doing. This way, you’re more likely to be consistent.
Can I lose 85 lbs in 6 months? Conclusion
While it is possible to lose 85 pounds in 6 months, it is not recommended. It is much more than what experts recommend you lose in 6 months.