can you lose 80 pounds in a month

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Can you lose 80 pounds in a month?

It is not possible to lose 80 pounds in a month. It is much more than what experts recommend you lose in a month 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 280,000 to lose 80 pounds. It comes down to a daily calorie deficit of 9,333. An unrealistic number that cannot be achieved even with diet and exercise.

Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight, you need to eat less. A moderate calorie reduction of 500 – 1000 is what most experts recommend. Still, you need a calorie deficit of 9,333 to lose 80 pounds in a month. Even with a calorie reduction of 1000, you still have an extra 8,333 to burn with exercise.

While exercise can help you burn extra calories, you have to exercise at the right intensity and duration to burn enough calories. A 185-pond person, for example, burns approximately 441-calories in 30 minutes, riding vigorously on a stationary bike. This person would have to exercise for at least 9 hours to burn enough calories.

In contrast, most experts recommend healthy adults spend at least 200-minutes exercising weekly. Exercising for 9-hours daily to lose 80 pounds in a month is an unrealistic goal that cannot be achieved.

These extreme measures are not recommended. They’re unsafe and can negatively affect your health. Also, these cannot be sustained long-term, you’re likely to gain all the weight back.

How fast can you lose 80 pounds?

On average, it takes 10 – 20 months to lose 80 pounds This is a healthy amount of time to lose this weight. It’s also in line with what experts recommend for healthy weight loss.

However, keep in mind that these numbers can vary. Several factors affect how quickly you lose weight. These include factors such as; age, weight, height, and activity level. A person who weighs over 230-pounds might lose weight faster when compared to another who weighs 100-pounds. The heavier person burns more calories due to their high total body weight.

While you can lose 80 pounds faster, it is not recommended. Losing weight too fast requires extreme measures that are unhealthy for most people. Besides, you increase the likelihood of keeping it off long-term by losing weight at the recommended rate.

Safe and healthy weight loss.

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

Start by eating less to lose weight. Most experts recommend a moderate calorie reduction of 500 – 1000. You don’t have to change all aspects of your diet to achieve this. Start by cutting out junk food and other empty calories in your diet. These include foods such as; sweets, fizzy drinks, alcohol, fried foods, and baked treats.

These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, consider portion control to help reduce your calories. Use your plate as a serving guide. Fill half of it with vegetables before adding protein and carbs.

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

Exercise to boost weight loss

Exercising helps you burn more calories and also increases your energy expenditure. Healthy adults should spend at least 200 minutes exercising weekly.

Alternate between cardio and weight training for results. Focus on workouts you enjoy doing for the best results. If you hate running, try rowing or cycling instead. If you hate exercising outdoors, invest in quality indoor workout equipment. This way, you’re more likely to be consistent and exercise often.