Can you lose 120 pounds in 6 months?
Although it is possible to lose 120 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 most people.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 420,000 to lose 120 pounds. In 6 months, this comes down to a daily calorie deficit of 2,333. An amount much higher than the 500 – 1000 calorie deficit experts recommend.
You have to eat less to lose weight. However, most experts recommend you reduce your calories moderately, by at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 120 pounds in 6 months. You still have an extra 1,833 calories to burn with exercise.
Exercise can help you burn extra calories. However, you have to do it at the correct duration and intensity to burn enough calories.
A 185-pound person, for example, burns approximately 420 calories in 30 minutes, swimming vigorously. This person would have to maintain this intense workout for at least 2 hours daily to burn enough calories to lose 120 pounds in 6 months.
A difficult task for most people to accomplish. Not only due to the intensity required but also the time commitment.
Lose weight the healthy way.
You have to create a calorie deficit by eating fewer calories than the body needs or burn more calories than what you consume to lose weight. It creates a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat. You can achieve this by eating less or exercising more.
Start by determining how many calories you should consume to lose weight. Use an online calorie calculator to get a personalized review that takes into account your age, gender, height, weight, and lifestyle.
Once you have the specified number, ensure that all the food/ drinks you consume daily are below this number. Use apps such as myfitnesspal or a food journal to keep track of all the things you consume.
Do not rely on your memory as it can be very selective. You will remember the chicken salad you had at lunch but forget about the multiple copies you eat throughout the day.
You don’t have to change all aspects of your diet to reduce your calories. Make small changes such as cutting down on junk food and other empty calories. These foods are full of added sugar and other additives that increase your appetite. Eliminate them from your diet to lose weight.
You can also consider portion control to help you reduce your calories. Use simple tips such as using your plate as a serving guide. Fill half your plate with veggies before adding protein or carbs. This way, you eat less to lose 120 pounds.
Stay active to burn more calories.
It is recommended that healthy adults spend at least 200 minutes exercising weekly. It is not only good for your health but also weight loss. What’s more, with exercise, the heavier your weight, the more calories you burn once you start exercising.
Alternate between cardio and weight training exercises for best results. Cardio workouts such as; rowing, swinging, and cycling help burn calories fast.
If you hate cardio, consider lifting more weight. Weight training exercises such as; squats, deadlifts, and lunges build muscle and boost your metabolism.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider walking or rowing instead. If you hate exercising outdoor, invest in quality at-home workout equipment.
Can you lose 120 pounds in 6 months? Conclusion
While it is possible to lose 120 pounds in 6 months, it is not recommended. It is more than what experts recommend you lose in 6 months.