Can you lose 80 pounds in 4 months?
Although it is possible to lose 80 pounds in 4 months, it is not recommended. It is much more than what experts recommend you lose in 4 months and is considered unhealthy.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 280,000 to lose 80 pounds. It comes down to a daily calorie deficit of 2,333. This is two times more than what experts recommend and will be difficult for most people to sustain even with the combined efforts of diet and exercise.
Most adults need to eat at least 2000 – 2500 to maintain their current weight. Eat less to lose weight in 4 months. A moderate reduction of at least 500 is what experts recommend. However, you need a calorie deficit of 2,333 to lose 80 pounds in 4 months. This leaves with an extra 1,833 calories to burn with exercise.
A good workout routine for weight loss consists of cardio and weight training exercises. These workouts only burn a moderate amount of calories per session.
A 185-pounds person burns 252-calories in a 30-minute session of vigorous weight training. This person would have to spend at least 3 hours exercising daily to burn enough calories. This is an impossible task for most people. Not only due to the intensity required, but also the time commitment. Also, as you’re eating at a deficit, it will be almost impossible to sustain such an intense workout.
Allow yourself enough time to lose 80 pounds. This way, you don’t have to resort to extreme measures such as; working out for long hours to burn enough calories. Also, losing 80 pounds too fast increases the risk of gaining it back. Isn’t it much better to take more time and keep it off long-term?
How much weight can you lose in 4 months?
Generally, expect to lose 16 -32 pounds in 4 months. It is a safe amount of weight to lose in 4 months.
With a daily calorie deficit of 500, expect to lose 16 pounds in 4 months. Double the effort to a daily calorie deficit of 1000 to lose 32 pounds in 4 months.
However, keep in mind that these numbers can vary. Several factors other than calorie deficit influence how quickly you lose weight. They include factors such as; activity level, age, weight, height, and gender. Some people lose more or less weight in 4 months due to these factors.
Weight loss occurs when you eat less than the body needs. It creates a calorie deficit that forces your boy to tap into stored fat for energy. It takes a calorie deficit of 3500 to lose a pound of fat.
With a calorie deficit of 500, expect to lose 80 pounds in 20 months. Double the effort to a daily calorie deficit of 1000 to lose 80 pounds in 10 months. You can achieve this with the combined efforts of diet and exercise.
Eat less to start losing weight. Most experts recommend a moderate calorie reduction of 500. This way, you still have plenty of calories to survive on as most adults need to eat at least 2000 – 2500 calories to maintain their weight. Start by cutting out high-calorie junk foods and other empty calories. Also, consider portion control to help you reduce your calories.
Once you have reduced your calories, incorporate exercise into your routine. Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. Alternate between cardio and weight training for best results. Cardio exercises help you burn fat, while weight training exercises help build muscle. If you’re short on time, consider high-intensity interval training. These workouts take 30-minute to complete yet are just as effective at burning fat.
Can you lose 80 pounds in 4 months? Final thoughts
While it is possible to lose 80 pounds in 4 months, it is not recommended. Losing this weight in 4 months is considered unsafe at it is more than what experts recommend. That is a slow and steady rate of losing 16 -32 pounds in 4 months.