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Can You Lose 120 Pounds In A Year?


Can you lose 120 pounds in a year?

It is possible to lose 120 pounds in a year. This is a safe and healthy amount of time for most people to lose 120 pounds.


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 a year, this comes down to a  daily calorie deficit of 1,150. It is slightly above what experts recommend. That is a moderate reduction of 500 – 1000. However, most people can safely achieve this with diet, exercise, or both.


Let’s start with diet. We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose 120 pounds in a year, you need to eat less. Most experts recommend a moderate calorie reduction of 500. It is enough to jumpstart weight loss without leaving you feeling deprived.


You don’t have to change all aspects of your diet to lose 120 pounds. Start with small changes such as; cutting out junk food and other empty calories. These include foods such as; sugary drinks, cookies, cakes, pastries, fried foods, ultra-processed snacks, and alcohol, especially beer.


These are bad for weight loss as they’re full of added sugar and other additives that only increase your appetite. Also, they’re high in calories with little nutritional benefit. Eliminate these from your diet to lose weight.


You can also consider portion control to reduce your calories. Use simple guides such s serving food on smaller plates or bowls. This way, you end up eating as much as you need and stay full. Instead of serving food on an oversized dinner plate, use the side plate instead.

grilled salmon

Eat more protein, healthy fats, and complex carbs.

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


Start your day with high-fiber oatmeal or a veggie-filled omelet, and you’ll notice a reduced appetite throughout the day. Ensure your meals have some protein. Not only are these foods filling, but they also boost metabolism.


If you have to snack, choose high-protein greek yogurt, jerky, or hard-boiled eggs. High-fiber foods such as; lentils, beans, and peas are just as filling. Also, they’re cheaper and a great alternative for anyone looking to eat healthy on a budget.


Don’t forget veggies. They’re low in calories and are a great way to add volume to your meals. You can enjoy an extra serving or two to improve satiety without having to worry about the extra calories. Do these, and you will lose 120 pounds in a year.

woman about to exercise

Exercise to lose 120 pounds

You have to burn an extra 650 calories daily with exercise to lose 120 pounds in a year.  While exercise can help you burn calories, it has to be done for the correct amount of time and intensity.


A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to maintain this intensity for at least 45-minutes or 1-hour to burn enough calories to lose 120 pounds in a year. A doable goal that most people can achieve.


Start with cardio exercises such as; swimming, running, or rowing to burn calories fast. If you hate cardio, consider weight training exercises such as; deadlifts, squats, and lunges. These workouts will help you build muscle and boost your metabolism.


Focus on workouts you enjoy doing. You’re more likely to be consistent this way.

woman writing in journal

Track your progress.

Losing 120 pounds in a year is a big goal. Keeping track of your progress is a great way to increase your willpower. Use simple tips such as weighing yourself weekly. It will allow you to evaluate your diet and change what’s not working.


However, don’t do this daily. Once a week is more than enough to track your progress. You can also use a food journal or myfitnesspal to track your food intake throughout the day.


Can you lose 120 pounds in a year? Conclusion

Losing 120 pounds in a year is a realistic goal for most people. It is a safe and healthy amount to lose 120 pounds.