Can you lose 150 pounds in 6 months?
Although it is possible to lose 150 pounds in 6 months, it is not recommended. It is more than what experts recommend you lose weight 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 2917. This is much higher than most experts recommend you aim for healthy weight loss. You’d have to severely restrict your calories and exercise for longer to achieve this caloric deficit.
Most experts recommend a moderate calorie reduction of 500 – 1000 to lose weight. This way, you don’t severely deprive yourself. You have to reduce your calories by at least 1000 to lose 150 pounds in 6 months. Even so, you still have at least 1917 calories you need to burn off with exercise.
While exercising can help you burn calories, you need to exercise for longer and intensely to burn enough calories to lose 150 pounds. A 185-pounds person, for example, only burns moderate 440-calories in a 30-minute session, rowing vigorously. This person would have to spend at least 2 hours exercising to burn enough calories to lose weight.
It is an impossible task for most people to do every day for 6-months. Also, it’s almost impossible to sustain such an intense workout when eating at a caloric deficit.
A realistic timeframe to lose 150 pounds is in 19 – 38 months. Even though this might seem like a long time, it’s the right amount of time to lose this much weight. This way, you don’t have to resort to any extreme measures.
How much weight can you lose in 6 months?
Expect to lose 24 – 48 pounds in 6 months. It is a safe amount of weight to lose in 6 months. It is also in line with what experts recommend. That is a slow and steady rate of losing 1 – 2 pounds a week.
Experts recommend a slow and steady approach for several reasons. First, you can do it safely with a moderate calorie reduction and an exercise routine. Second, it gives you ample time to incorporate healthy changes into your lifestyle. This way, you can maintain your weight loss long-term.
Understanding healthy weight loss
Weight loss occurs when there is a calorie deficit. This is created when you eat less than the body needs. This forces the body to tap into stored fats, thus jumpstarting weight loss. It takes a calorie deficit of 3500 to lose a pound of fat.
With a daily calorie deficit of 500, expect to lose 150 pounds in 38 months. Double the effort to a daily calorie deficit of 1000 to lose 150 pounds in 19 months. Achieve this by eating less and exercising more.
Most experts recommend you reduce your calories moderately. A 500 – 1000 daily calorie reduction is enough to start losing weight. Start by cutting out junk foods and other empty calories. These foods are high in calories with little nutritional benefit. Also, consider portion control to help you reduce your calories.
Eat more nutrient-dense foods such as; vegetables, complex carbs, fiber, and protein to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer.
Exercise to boost weight loss.
Exercising allows you to increase your energy expenditure and burn more calories. Exercising at the right intensity and duration can help you lose weight faster. Alternate between cardio and weight training exercises for best results.
Cardio exercises such as; walking, running, rowing, swimming, and cycling burn calories fast. Strength training exercises such as; planks, deadlifts, squats, and lunges help you build more muscle. The more muscle you have, the better your metabolism. Focus on workouts you love. This way, you’re more likely to stay consistent.
Can you lose 150 pounds in 6 months?
While it is possible to lose 150 pounds in 6 months, it is not recommended. It is more than what experts recommend you lose in 6 months and is considered unsafe for most people.