weight loss concept

can you lose 200 pounds in a year


Can you lose 200 pounds in a year?

Although it is possible to lose 200 pounds in a year, it is not recommended. It is much more than what experts recommend you lose in a year.


It takes a calorie defect of 3500 to lose a pound of fat. You need a higher calorie deficit of 700,000 to lose 200 pounds. In a year, this comes down to a daily calorie deficit of 1,918. It is more than the 500 – 1000 calories deficit that experts recommend. Most people will struggle to achieve this kind of calorie deficit daily.


You have to eat less to lose weight. Most experts recommend reducing your calories by at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 200 pounds in a year. You still have an extra 1,418 calories to burn with exercise.


Exercise can help you burn extra calories. However, you have to exercise for long enough and at the correct 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 1.5 hours every single day to burn enough calories to lose 200 pounds in a year.  It is much more than the 300 minutes most experts recommend healthy adults spend exercising weekly. Also, most people will find it hard to maintain such an intense workout while eating at a calorie deficit.


It’s much easier to allow yourself enough time to lose 200 pounds. On average, it takes 2 – 4 years to lose 200 pounds. This slow and steady approach is not only good for your health but also increases the likelihood of keeping it off for good.

meal prep healthy food box

Modify your diet to lose weight

Create a daily calorie deficit of 500- 1000 to lose 200 pounds. You can achieve this is by eating less and modifying your diet to support your weight loss.


Start with small but significant changes such as cutting out junk food and other empty calories. These foods are high in added sugar and other additives that increase your appetite.


These include foods such as; cakes, cookies, pastries, fried foods, sugary drinks, ultra-processed snacks, and alcohol, especially beer. These foods are bad for weight loss as they are high in calories with little nutritional benefit. Eliminate them from your diet to lose 200 pounds.


Also, consider portion control to help you eat less. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, fill half your plate with veggies before adding protein or carbs to avoid overeating.


Once you have reduced your calories, focus on eating more nutrient-dense foods. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer. Add them to your diet to make up for the reduced calories.


Start your day with high-fiber oatmeal or protein-rich eggs instead of the usual sugar-filled bowl of cereal. Eat more complex carbs instead of processed white foods at lunch and dinner.


Choose lean cuts of meat, poultry, or fish for protein instead of processed sausages or other deli meats.

woman exercising

Focus on workouts you enjoy

While it is not a must to exercise to lose 200 pounds, it does make the process much easier as you burn extra calories.


It is recommended that healthy adults spend at least 300 minutes exercising weekly. It is not only good for your heart health but also for weight loss. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.


Alternate between cardio and weight training for best results. Weight training exercises such as; squats, planks, and deadlifts help you build muscle and boost your metabolism. If you hate the gym, consider cardio workouts such as; swimming, running, or rowing to burn calories fast.


Enjoy small wins

Losing 200 pounds in a year is a big goal that will require a lot of discipline.


Start small with a target to lose 10 pounds fast and then set another until you lose 200 pounds. These small wins will make you happy and increase your willpower to lose more weight.


Also, keep track of your progress with weekly weigh-ins. Nothing is as good as seeing the number on the scale reduce each week.


Can you lose 200 pounds in a year? Conclusion

While it is possible to lose 200 pounds in a year, it is not recommended. It is more than the 48 – 96 pounds most experts recommend you lose in a year.