weight loss concept

can you lose 150 pounds in 3 months


Can you lose 150 pounds in 3 months?

It is not possible to lose 150 pounds in 3 months. This is more than what experts recommend you lose in 3 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 525,000 to lose 150 pounds. It comes down to a daily calorie deficit of 5833. This is five times higher than the recommended daily calorie deficit for healthy weight loss. You have to severely restrict your calories almost to the point of starvation or exercise intensely to achieve this deficit.


It’s almost impossible to lose 150 pounds in 3 months, even with the combined efforts of diet and exercise. Most experts recommend a moderate calorie reduction of 500 – 1000 to lose weight. A calorie reduction of 1000 still leaves you with at least 4833 calories to burn off with exercise.


While exercise can help you burn calories, you have to exercise at the right intensity and duration to burn enough calories. A 185-pound person, for example, burns approximately 441-calories in 30 minutes, riding vigorously on a stationary bike. This person would have to exercise for at least 5 hours to burn enough calories to lose 150 pounds. It’s almost impossible to sustain such an intense workout when eating at a deficit. Also, the time commitment required to achieve this goal makes it hard for most people.


While it is tempting to lose 150 pounds fast, it’s best to give yourself enough time. A healthy amount of time for most people to lose this weight is in 19 – 38 months. This way, you don’t have to resort to any unhealthy measures.

weight loss concept

How much weight can you lose in 3 months?

Expect to lose 12 – 24 pounds in 3 months. It is a healthy amount of weight to lose in 3 months. It’s also in line with expert recommendations for healthy weight loss.


With a calorie deficit of 500, expect to lose 12 pounds in 3 months. Double the effort to a calorie deficit of 1000 to lose 24 pounds in 3 months.


However, keep in mind that these numbers can vary from person to person. Several factors, not just calorie deficit, determine how fast you lose weight. These include factors such as; activity levels, age, genre, height, and weight. Some people might lose more weight in 3 months due to these differences.

woman measuring waist

How weight loss works

Weight loss occurs when we eat fewer calories than the body burns. This creates a caloric deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. You can achieve this with the combined efforts of diet and exercise.


Start by eating less to lose 150 pounds. Most experts recommend a moderate daily calorie reduction of 500 – 1000. Cut out unnecessary calories from junk foods and other empty calories.


Also, consider portion control to help you reduce your calories. Use simple portion control tips such as serving your food on smaller plates and bowls. Make up for the reduced caories by eating more nutrient-dense foods. Foods such as; vegetables, complex carbs, fiber, and protein are great for weight loss as they keep you full for longer. Ensure your daily diet is full of these foods to reduce appetite and improve satiety.

woman exercising

Do some cardio and lift more weight to lose weight.

Healthy adults should spend at least 150 – 300 minutes exercising weekly. It is great for weight loss as it increases your energy expenditure. Alternate between cardio and weight training exercise for best results.


Cardio exercises such as; running, rowing, cycling, and swimming help you to burn calories. Strength training exercises such as; squats, deadlifts, and plans help you build muscle. The more muscle you have, the better your metabolism. Focus on workouts you love doing. This way, you’re more likely to be consistent and lose 150 pounds.


Can you lose 150 pounds in 3 months?

It is not possible to lose 150 pounds in 3 months. Losing this weight in 3 months is considered unsafe and unhealthy for most people.