Can I lose 90 pounds in 4 months?
While it is possible to lose 90 pounds in 4 months, it is not recommended. It is much more than the 16 – 32 pounds experts recommend you lose in 4 months and is considered unsafe for most people.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 315,000 to lose 90 pounds. In 4 months, this comes down to a daily calorie deficit of 2,625. Most people will struggle to keep up with such a high-calorie deficit.
You have to eat less to start losing weight. Experts recommend reducing your daily calories by at least 500 – 1000. Most adults need to eat at least 2000 – 2500 carries to maintain their current weight. It leaves you with plenty to survive on even as you lose weight.
However, to lose 90 pounds in 4 months this is not enough. You still have to burn off the extra 1625 calories with exercise.
While exercise can help you burn calories, you need to do it at the right intensity and duration. A 185-pound person, for example, burns approximately 420-calories in 30 minutes, running at a speed of 6-MPH.
This person would have to exercise at this speed for at least 2 hours daily to lose 90 pounds in 4 months. An unrealistic goal that most people will struggle with. First, it’s difficult to maintain such as intense workout when eating at a caloric deficit. Second, most people will struggle with the time commitment required.
In contrast, most experts recommend healthy adults spend at least 200 minutes exercising weekly.
While these extreme measures can help you lose 90 pounds in 4 months, they are not recommended. Not only are they unsafe but also cannot be sustained long-term. As a result, you’re likely to gain all the weight back.
How much weight can you lose in 4 months?
Generally, expect to lose 16 -32 pounds in 4 months. It is a safe amount of weight to lose in 4 months.
With a daily calorie deficit of 500, expect to lose 16 pounds in 4 months. Double the effort to a daily calorie deficit of 1000 to lose 32 pounds in 4 months.
However, keep in mind that these numbers can vary. Several factors other than calorie deficit influence how quickly you lose weight. They include factors such as; activity level, age, weight, height, and gender. Some people lose more or less weight in 4 months due to these factors.
How long does it take to lose 90 pounds?
On average, it takes 11 – 22.5 months to lose 90 pounds. It is a healthy amount of time to lose 90 pounds. It’s also in line with what most experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 90 pounds in 22.5 months. Double the effort to a daily calorie deficit of 1000 to lose 90 pounds in 11 months.
Even though losing 90 pounds might seem like an intimidating weight loss goal, the important thing is to get started. Start with small changes such as reducing your calories. You don’t have to change your diet completely to lose 90 pounds.
Start by cutting out junk foods and other empty calories. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, consider portion control to help you reduce your calories.
Add in exercise once you have reduced your calories to boost weight loss. Most experts recommend healthy adults spend at least 200 minutes exercising weekly. Do these, and you will lose 90 pounds in no time.
Can I lose 90 pounds in 4 months? Conclusion
Although it is possible to lose 90 pounds in 4 months, it is not recommended. It is much more than what experts recommend you lose in 4 months and is considered unsafe for some people.