weight loss concept

how fast can i lose 200 pounds


How fast can I lose 200 pounds?

On average, it takes 2 – 4 years to lose 200 pounds. It is a safe amount of time to lose 200 pounds for most people. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 200 pounds in 50 months, about 4-years. Double it to a daily calorie deficit of 1000 to lose 200 pounds in 25 months, about 2-years.


While it is possible to lose 200 pounds much faster, it is not recommended. Losing 200 pounds is a big goal. It’s only fair that you allow yourself enough time to lose it. It’s not only good for your health but also increases the likelihood that you keep it off for good.

weight loss concept

Lose weight healthily

To lose 200 pounds in 25 – 50 months, you have to maintain a  daily calorie deficit of 500 – 1000. The best way to achieve this is by eating less and exercising to burn more calories.


Use an online calorie calculator to determine just how much you should be eating. Once you have your number, ensure that all the meals you consume in a day stay below the specified calories.


Reduce your calories is by making changes to your diets such as; cutting out junk food and other empty calories. These include foods such as; sugary drinks, fried foods, ultra-processed snacks, cookies, cakes, pastries, and alcohol, especially beer.


These foods are bad for weight loss as they’re full of added sugar and other additives that only increase your appetite. Also, they’re very high in calories with little nutritional benefit. Eliminate them from your diet to lose 200 pounds.


You can also consider portion control to help you eat less. Use simple tips such as filling half your plate with vegetables before adding protein or carbs. Or better yet, serve your food on a smaller side plate or bowls instead of the oversized dinner plate.

meal prep healthy food box

Change your diet to lose weight.

Once you have reduced your calories, it’s time to change your diet to support your weight loss goals. Focus on eating more nutrient-dense foods to lose 200 pounds. Eat more vegetables, complex carbs, fiber, and protein.


These foods are great for weight loss as they keep you full for longer. Start your day with protein-rich foods such as eggs, and you’ll notice a reduced appetite throughout the day. Eat more complex carbs instead of processed white food.


Choose lean cuts of meat, poultry, or fish for your protein instead of eating processed sausages or other deli meats. Instead of ultra-processed snacks, snack on filling foods such as; jerky, hard-boiled eggs, or cottage cheese.


Vegetables such as; kale, spinach, or broccoli should always be part of your meals. These add volume to your meals. You can enjoy an extra serving or two without having to worry about extra calories. Make these healthy substitutions to stay full and satisfied even with reduced calories.

woman stretching after exercise

Focus on workouts you enjoy.

To lose 200 pounds, you have to exercise as it helps you burn extra calories.


It is recommended that healthy adults spend at least 250-minutes exercising weekly. It is not only good for your heart but also for weight loss. Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, rowing, bicycling burn calories fast.


If you hate cardio, consider weight training exercises such as; squats, deadlifts, or lunges. These will help you burn calories and build lean muscle. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.


Slow and steady wins the race.

Losing 200 pounds is a big goal that can be very intimidating. Ensure that you stay on track with small wins. Instead of focusing on the 200 pounds, start with small wins.


Set a small goal fast such as to lose 10 pounds fast. Once you accomplish that set another goal till you lose 200 pounds. These small wins will make you happy and increase your willpower to lose more weight. Besides, this is a great way to track your progress.


How fast can I lose 200 pounds? Conclusion

Generally, it takes about 25 – 50 months to lose 200 pounds. It is a safe and healthy amount of time to lose 200 pounds for most people.