weight loss concept

how long does it take to lose 130 pounds


How long does it take to lose 130 pounds?

On average, it takes 16 – 32 months to lose 130 pounds. It is a safe amount of time for most people to lose 130 pounds. It’s also in line with what 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 130 pounds in 32 months. Double it to a daily calorie deficit of 1000 to lose 130 pounds in 16 months.


However, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; weight, lifestyle, age, gender, and height.


Due to these differences, some might lose 130 pounds much faster or take longer. A person who weighs over 500-pounds, for example, burns more calories as their energy needs are much higher. As a result, they may lose 130 pounds much faster than someone who weighs less.


While it is possible to lose 130 pounds much faster, it is not recommended. Allow yourself enough time to lose weight. It is not only good for your health but also increases the likelihood of keeping it off for goof. Also, this increases your willpower as you have realistic expectations about your weight loss journey.

weight loss concept

Lose weight the healthy way.

Weight loss occurs when you consume fewer calories than the body burns. It results in a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.


Most experts recommend you lose about 1 – 2 pounds a week. You can achieve this with diet or exercise.


Let’s start with diet. Most adults need to consume 2000 – 2500 calories daily to maintain their current weight. However, to lose 130 pounds, you have to eat less. Experts recommend a moderate calorie reduction of at least 500. This way, you can jumpstart weight loss without feeling deprived.


Make small changes such as cutting out junk food and other empty calories. These foods are high in added sugar and other additives that increase your appetite making you eat more. Also, they’re high in calories with little nutritional benefits. Eliminate these from your diet to reduce your calories.


You can also consider portion control to eat less. Use simple tips such as serving your food on smaller plates or bowls. Serve your food on the side plate instead of the oversized dinner plate. to avoid over-eating.


You can also consider intermittent fasting. Intermittent fasting is a time-restricted eating approach that calls for long hours of fasting accompanied by short periods of testing. Most people find that they eat less with intermittent due to the limited eating time.

grilled chicken

Eat better to lose 130 pounds.

Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, fiber, and protein. These foods are a must-have when trying to lose weight as they keep you full for longer.


Start your day with a protein-rich breakfast, and you’ll notice a reduced appetite throughout the day. Diets high in protein also boost metabolism. Choose lean cuts of meat, fish, or poultry for protein. High-fiber foods such as legumes are also just as filling. Enjoy them for lunch or dinner.


Add vegetables to all your meals to increase volume. Besides, as veggies are low in calories, you can enjoy an extra serving.

woman exercising - running

Stay active to burn more calories.

It is recommended that healthy adults spend at least 150 – 300 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, and lunges to build lean muscle and boost metabolism.


Focus on workouts you enjoy doing. You’re more likely to be consistent this way.



Losing 130 pounds is a big goal that will take time. The best thing you can do is be consistent. It is not a “diet” that you can opt-in and out of, but rather part of your new lifestyle.


Be consistent in your diet changes and exercise routine. Walkout even when you don’t feel like doing so. When you fail and find yourself eating a whole box of cookies, forgive yourself and start again. Consistency will help you lose the first 10 pounds and increase your willpower to lose 130 pounds.


How long does it take to lose 130 pounds? Conclusion

Generally, it takes 16 – 32 months to lose 130 pounds. It is a safe and healthy amount of time to lose 130 pounds for most people.