woman drinking water for weight loss

Can You Lose 70 Pounds In 4 Months?


Can you lose 70 pounds in 4 months?

Losing 70 pounds is an ambitious goal that cannot be achieved in 4 months. To achieve this, you would need a daily deficit of at least 2040 calories. An unrealistic number for most people. In addition, it’s double the recommended amount for a healthy weight loss.


When trying to lose 70 pounds, a more realistic timeline to have in mind is 9 – 18 months. This is in line with what most experts recommend when trying to lose weight. A slow and steady approach of losing 1 – 2pounds every week.  Don’t fall into the temptation of fast weight loss as it requires taking drastic measures that can risk your health. In addition, you’re more likely to gain all the weight back.


How to lose weight in 4 months

In 4 months, you can expect to lose about 16 – 32 pounds. With a 500-caloric deficit, you can expect to lose 16 pounds in 4 months. With a daily caloric deficit of 1000, you can expect to lose 32 pounds in 4 months.


Keep in mind that results may vary as to how fast you lose weight is influenced by factors such as lifestyle, weight, height, gender, and age.  While you can certainly lose more weight in 4 months it is not advisable. Allowing you enough time to lose weight healthily increases the likelihood that you will keep it off for good. Also, you don’t have to resort to any drastic measures to lose the right amount of weight.

foods for weight loss

Diet to lose weight in 4 months

Al you need is a calorie defect of 500 – 1000 calories daily to lose weight in 4 months. First, start by reducing the number of calories you consume in a day. Eat 500-fewer calories to jumpstart the weight loss process. Most adults need to eat at least 2000 calories to maintain their weight. This is a moderate reduction that will leave you with plenty to survive on. Focus on cutting out or eliminating high-calorie foods that add little to no value to your meals. This includes foods such as; refined carbs, snacks, or sugar-filled beverages. Focus instead on creating a healthy plate of food with a mix of protein, fiber, and vegetables.


High protein foods such as; lean cuts of chicken and beef are great for weight loss. They reduce appetite and improve satiety. With these foods, you don’t have to eat as much to feel full. Start your day off with protein-rich eggs or greek yogurt. For snacks, consider foods such as cottage cheese that are just as high in protein. Fiber is another great weight-loss food that is often overlooked yet it works just as well at keeping you full. Also, high-fiber foods such as legumes are cheaper and a great way to eat healthy on a budget. Substitute an animal protein meal with legumes for one meal daily. Instead of having beef for lunch and dinner, consider eating beans instead.


Vegetables are a must-have for anyone trying to lose weight as they’re extremely low in calories. Did you know that 100g of spinach contains a mere 23 calories? With vegetables, you can add volume to your meals without the extra calories. Some of the best vegetables for weight loss include spinach, kale, Brussel sprouts,  and lettuce. However, to keep the calories low, avoid high-calorie dressing and additions such as heavy cream. Eat these foods, and you will lose weight in 4 months.

woman holding plank

Exercise to lose weight in 4 months.

Exercise is a great way to burn off extra calories to lose weight in 4 months. Did you know that you can burn as many as 360 calories swimming in a 30-minute session? Consider cardio exercises such as running, jogging, swimming, rope jumping to burn calories fast. Add in weight training exercises to build muscle and boost metabolism. However, as consistency is key, choose exercises that you enjoy doing. If you hate running, consider walking. If you hate exercising outdoors, invest in the right at-home equipment. This way, you don’t have to dread exercising. Even with a busy schedule, ensure that you make time for workouts. Or better yet, consider high-intensity interval training to burn calories fast in a short period.


Can you lose 70 pounds in 4 months?

No, it is not possible to lose 70 pounds in 4 months. Losing this much weight in such a short period is considered unsafe for most people as it requires a daily deficit of 2040 calories. A number that’s double what most experts recommend for healthy weight loss. A more realistic timeframe to have in mind when trying to lose 70 pounds is between 9 – 18 months.