Can you lose 90 pounds in 90 days?
While it is possible to lose 90 pounds in 90 days, it is not recommended. It is more than what experts recommend you lose in 90 days and is considered unsafe for most people.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher defect of 315,000 to lose 90 pounds. It comes down to a daily calorie deficit of 3,500 to lose 90 pounds in 90 days.
This is three times more than the moderate calorie deficit of 500 – 1000 experts recommends. You have to take extreme measures to lose this weight, even with the combined efforts of diet and exercise.
Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, you have to eat less to lose weight. Experts recommend a moderate calorie reduction of at least 500. This way, you still have plenty of calories to survive on. Even with the reduced calories, you still have at least 3000 calories left to burn with exercise.
Exercise only burns a moderate amount of calories per session. A 185-pounds person can expect to burn 420-calories in 30-minutes, running at a speed of 6-mph.
This person would have to exercise for at least three and half hours to burn enough calories to lose 90 pounds in 90 days. However, sustaining such intense workouts for so long is almost for most people when eating at a calorie deficit.
While it is tempting to lose 90 pounds in 90 days, it is not recommended.
How much weight can you lose in 90 days?
Generally, expect to lose 12 – 24 pounds in 90 days. This is a safe amount of weight to lose in 90 days. It’s also in line with what experts recommend for healthy weight loss. That is a slow and steady rate of losing 1 – 2 pounds a week.
However, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight, not only calorie deficit. These include factors such as; weight, activity level, age, gender, and height.
A person who weighs over 230-pounds might lose more weight in 90 days when compared to another who weighs 130-pounds. The heavier person burns more calories due to their high body weight.
Weight loss occurs when you eat less than the body needs. It creates a calorie deficit forcing the body to tap into stored fat for energy. It takes a calorie deficit of 3500 to lose a pound of fat.
With a daily calorie deficit of 500, expect to lose 90 pounds in 23 months. Double the effort to effort to a daily calorie defect of 1000 to lose 90 pounds in a year. You can achieve this by eating less and exercising more.
Aim for a moderate calorie reduction of at least 500. Start by cutting out unnecessary junk food and other empty calories from your diet. These foods are high in calories yet contain little nutritional benefit.
Also, consider portion control to help you reduce your calories. Use simple tips such as using smaller plates or bowls. Or better yet, use your serving plate as a guide. Fill half your plate with vegetables before adding protein and carbs.
If you’re not sure how much you should be eating, use this calorie calculator for more accurate results. Also, use a food journal or apps such as; myfitnesspal to track your food and ensure you’re eating at a deficit.
Exercise to boost weight loss
The American College of Sports Medicine recommends healthy adults spend at least 150 – 300 minutes exercising weekly. This increases your energy expenditure to burn more calories for weight loss.
Alternate between cardio and weight training for best results. While cardio helps you burn calories, weight training helps build muscle.
Can you lose 90 pounds in 90 days? Final thoughts
Although it is possible to lose 90 pounds in 90 days, it is not recommended. Losing this much weight in 90 days is considered unsafe for most people. It’s more than what experts recommend. That is to lose 12 – 24 pounds in 90 days.