Can you lose 130 pounds in 6 months?
While it is possible to lose 130 pounds in 6 months, it is not recommended. It is much more than the 24- 48 pounds experts recommend you lose in 6 months and is considered unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 455,000 to lose 130 pounds. In 6 months, this comes down to a daily calorie deficit of 2,528. It is a very high-calorie deficit to create and maintain.
You have to eat less to lose weight. However, most experts recommend you reduce your calories by at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 130 pounds in 6 months. You still have an extra 2,028 calories to burn with exercise.
Exercising can help you burn extra calories. However, it has to be 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 intensity for at least 2.5 hours to burn enough calories to lose 130 pounds in 6 months. It is much more than the 200-minutes most experts recommend healthy adults spend exercising. Also, most people will struggle to maintain such intensity daily when eating at a calorie deficit.
How long does it take to lose 130 pounds?
On average, it takes 16 – 32 months to lose 130 pounds. It is a safe amount of time for most people to lose 130 pounds. It’s also in line with what experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 130 pounds in 32 months. Double it to a daily calorie deficit of 1000 to lose 130 pounds in 16 months.
While it is possible to lose 130 pounds much faster, it is not recommended. Allow yourself enough time to lose weight. It is not only good for your health but also increases the likelihood of keeping it off for good.
Also, this increases your willpower as you have realistic expectations about your weight loss journey.
How much weight can you lose in 6 months?
On average, expect to lose 24 – 48 pounds in 6 months. It is a realistic weight loss goal in line with what most experts recommend.
With a daily calorie deficit of 500, expect to lose 24 pounds in 6 months. Double it to a daily calorie deficit of 1000 to lose 48 pounds in 6 months.
You don’t have to change all aspects of your diet to lose weight in 6 months. Start with small changes such as cutting out junk food and other empty calories to reduce your daily calories. You can also consider portion control to help you eat less.
Most experts recommend reducing your calories by at least 500 to jumpstart weight loss. Eat more nutrient-dense vegetables, protein, fiber, and complex carbs to make up for the reduced calories.
Add in exercise to burn more calories. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your health but also weight loss.
Alternate between cardio and weight training exercises for best results. Do these, and you will lose weight in 6 months.
Can you lose 130 pounds in 6 months? Conclusion
Although it is possible to lose 130 pounds in 6 months, it is not recommended. It is considered unsafe for most people as it is much more than what experts recommend you lose in 6 months.