weight loss concept

can i lose 90 pounds in a year


Is it possible to lose 90 pounds in a year?

You can lose 90 pounds in a year. It is a safe and healthy amount of weight to lose in a year for most people. Also, it’s in line with what most experts recommend for healthy weight loss.


It takes a deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 315,000 to lose 90 pounds. It comes down to a daily calorie deficit of at least 875 to lose 90 pounds in a year. A moderate calorie deficit that’s in line with what most experts recommend.


While you can lose 90 pounds much faster, it is not recommended. You’d have to reduce your calories too low or exercise for longer to burn enough calories. An extreme approach to weight loss that is not safe or healthy.

woman holding weight scale

How much weight can you lose in a year?

Generally, expect to lose 48 – 98 pounds in a year. This is what the CDC (center for diseases control and prevention) recommends when losing weight. A safe and healthy rate of losing 1 – 2 pounds a year.


However, keep in mind that these numbers can vary from person to person. Some people might be able to lose more weight or less weight in a year. Several factors affect how quickly you lose weight. These include factors such as; activity level, age, gender, weight, and height. A  person who weighs over 300-pounds might be able to lose more weight in a year when compared to another who weighs 125-pounds.

calories concept

Create a calorie deficit to lose weight.

Weight loss occurs when you eat less than what the body burns. It creates a calorie deficit forcing the body to tap into stored fat for energy. It takes a calorie deficit of 3500 to lose a pound of fat. When you want to lose 90 pounds, the first step is to determine how to create and maintain this calorie deficit. Start by eating less and exercising often.


Adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, for weight loss, eat less than this. Most experts recommend a moderate calorie reduction of at least 500 calories. This way, you can lose weight without depriving yourself of too much.


Focus on cutting out unnecessary foods in your diet to reduce calories. High-calorie junk food and other empty calories are often the worst offenders. These foods are high in calories, and other additives yet contain little nutritional benefit. Cut them out from your diet. Also, consider portion control. Use tips such as serving on smaller plates or bowls to eat less.


Foods for weight loss

Focus on eating nutrient-dense foods to make up for the reduced calories. Eat more foods high in protein or fiber. These foods are great for weight loss as they keep you full for longer.


Add in volume to your meals with vegetables. As they’re low in calories, you can enjoy a serving or two without having to worry about extra calories. Cut back on refined carbs. These often cause an increase in cravings and appetite. Instead, eat more complex carbs such as; whole grains or starchy vegetables.

woman exercising

Do some cardio and lift more weights.

Exercise is a great way to burn extra calories and boost our weight loss. Most experts recommend spending at least 150 – 300 minutes exercising weekly for weight loss. Start with exercises you enjoy doing. If you hate running, try cycling instead. Making these simple changes can increase your willpower. Besides, you’re more likely to exercise often with an activity you love doing.


If you struggle with a busy schedule, consider HIIT workouts. These only take 30-minutes to complete yet are just as effective at burning fat. Alternate between cardio and weight training for best results. Cardio helps you burn fat fast, while weight training helps build muscle.


Can I lose 90 pounds in a year? Final thoughts

It is possible to lose 90 pounds in a year. This is a safe and realistic amount for most people to lose in a year.