overweight woman holding cookies

can you lose 150 pounds in a year


Can you lose 150 pounds in a year?

While it is possible to lose 150 pounds in a year, it is not recommended for most people. It is more than what experts recommend you lose in a year and might be unhealthy for some 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 1438. This is much higher than the moderate calorie reduction of 500 – 1000 that most experts recommend you aim for healthy weight loss.


To achieve this, you have to eat less and exercise more. Aim for a moderate calories reduction of 750-calories and burn off the rest with exercise. You don’t have to change all aspects of your diet to reduce your calories. Start by cutting out unnecessary calories from junk foods and other empty calories. Also, consider portion control to help you reduce your calories.


Contrary to popular belief, exercise only burns a moderate amount of calories per session. For example, a 185-pound person burns 294-calories in 30-minutes rowing moderately. This person would have to spend at least 1hr and 30 minutes to burn enough calories.


Allow yourself enough time to lose 150-pounds. This way, you don’t have to resort to any extreme measures to start losing weight.

weight loss concept

How much weight can you lose in a year?

Expect to lose 48 – 96 pounds in a year. This is a healthy amount of weight for most people to lose in a year. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 48 pounds in a year. Double the effort to a daily calorie deficit of 1000 to lose 96 pounds in a year.


However, keep in mind that these factors can vary from person to person. Several factors affect how fast you lose weight, not just your calorie deficit. These include factors such as; activity levels, age, gender, height, and weight. Some people might find that they lose more or less weight in a year due to these differences.

weight loss concept

Safe and healthy weight loss.

Weight loss occurs when you eat less than the body burns. This creates a calorie deficit forcing the body to tap into stored fats. It takes a calorie deficit of 3500 pounds to lose a pound of fat. You can achieve this by eating less and exercising more.


Most experts recommend a moderate calorie reduction of 500 – 1000 to lose weight. This way, you don’t deprive yourself too much. Start by cutting out unhealthy foods in your diets such as; junk foods or other empty calories. These foods are high in calories yet add little nutritional benefit. Reduce your intake of foods such as; fizzy drinks, baked treats, sweets, fried foods, and alcohol to lose 150 pounds.


Instead, focus on creating more nutrient-dense foods to make up for the reduced calories. Foods such as; complex carbs, vegetables, fiber, and protein are great for weight loss. They keep you full for longer.


Start your day with high-fiber oatmeal or a veggie-filled omelet. You’ll notice that you stay fuller for longer throughout the day. Have some beans or lentils for lunch. For dinner, enjoy leans cuts of meat, poultry, or fish rich in protein. Do these, and you will lose 150 pounds in good time.

woman exercising

Workout to lose weight.

The American College of sports medicine recommends healthy adults spend at least 150 – 300 minutes exercising weekly. It is a great way to increase your energy expenditure to burn more calories.


Alternate between cardio and strength training for best results. While cardio helps you burn more calories, weight training helps build more muscles. The more muscle you have, the better your metabolism. Focus on workouts you love doing. This way, you’re more likely to be consistent. If you hate running, consider other low-impact exercises such as; cycling or rowing.


Can you lose 150 pounds in a year?

Although it is possible to lose 150 pounds in a year, it is not recommended. It is much more than what experts recommend most people lose in a year.