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can you lose 45 pounds in 4 months


Can you lose 45 pounds in 4 months?

While it is possible to lose 45 pounds in 4 months, it is not recommended for most people. It is much more than what experts recommend you lose in 4 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 157,500 to lose 45 pounds. In 4 months, this comes down to a daily calorie deficit of 1,313. It is slightly above what most experts recommend. However, it can be achieved with diet and exercise.


We know that most adults eat at least 2000 – 2500 calories to maintain their current weight. However, to lose 45 pounds in 4 months, you need to eat less. Aim for a moderate daily calorie reduction of at least 500. It is enough to lose weight without leaving you deprived.


You don’t have to change all aspects of your diet to achieve this reduction. Start with small changes such as; cutting out junk food and other empty calories.


These include foods such as; candies, pastries, cakes, cookies, fried foods, sugary drinks, ultra-processed snacks, and alcohol, especially beer. These foods are high in added sugars and other additives that increase your appetite and cravings. Also, they’re high in calories with little nutritional benefit.


You can also consider portion control to help you reduce your calories.


Use simple tips such as serving your food on smaller plates or bowls to prevent overeating. Or better yet, use your plate as a guide. Fill half your plate with vegetables before adding protein or carbs. This way, you can reduce how much you eat to lose 45 pounds in 4 months.

meal prep

Healthy eating to lose weight.

Eat more vegetables, protein, fiber, and complex carbs to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer.


Start your day with high-fiber oatmeal or protein-rich eggs, and you will notice a reduced appetite throughout the day. Choose lean cuts of meat, fish, or poultry for protein. Not only will these protein foods help reduce appetite, but also boost your metabolism.


High-fiber foods such as; peas, lentils, or beans are also just as filling. Also, as they’re cheaper, they’re great for anyone looking to eat healthy on a budget.


With vegetables, you can enjoy an extra serving or two without having to worry about extra calories. This way, you add volume to your meals and improve satiety.

woman about to exercise

Exercise to boost weight loss.

Exercising can help you burn extra calories to lose weight faster. However, it has to be down at the right duration and intensity. A 185-pound person, for example, burns approximately 420-calories in 30 minutes, running at a speed of 6-MPH.


This person would have to exercise for at least an hour daily to burn the extra 813 calories needed to lose 45 pounds in 4  months. A doable that most people can achieve. It is also in line with what experts recommend. That is, healthy adults spend at least 200 minutes exercising weekly.


Alternate between cardio and weight training for best results. Cardio exercises such as; running, jumping rope, and rowing help burn calories fast. Weight training exercises such as squats, deadlifts, and lunges help build more muscle.


Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you hate exercising outdoors, invest in quality at-home workout equipment. Do these, and you will lose 45 pounds in no time.


Can you lose 45 pounds in 4 months? Conclusion

Although it is possible to lose 45 pounds in 4 months, it is not recommended. It is much more than what experts recommend you lose in 4 months.