weight loss concept

how long does it take to lose 135 pounds


How long does it take to lose 135 pounds?

On average, it takes 17 – 34 months to lose 135 pounds. It is a safe amount of time to lose 135 pounds for most people. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 135 pounds in 34 months. Double it to a daily calorie deficit of 1000 to lose 135 pounds in 17 months.


While it is possible to lose 135 pounds much faster, it is not recommended. You’re more likely to resort to unsafe and unhealthy measures such as severely restricting your calories to lose this much weight. Besides, losing weight at the recommended rate increase the likelihood of keeping it off for good.

weight loss concept

Step 1: Create a calorie deficit.

Weight loss occurs when you burn more calories than you consume. It creates 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 losing about 1 – 2 pounds a week. You can chive this by reducing how much food you consume daily and exercising more often.


You can use this online calorie calculator to determine just how much you should eat to lose 135 pounds. Once this is determined, make changes to your diet to reduce your calories.


Start with cutting out junk food and other empty calories. These include foods such as; sugary drinks, candies, cookies, cakes, pastries, ultra-processed snacks, and alcohol. These foods are bad for weight loss as they increase your appetite. Also, they’re high in calories with little nutritional benefit. Eliminate them from your diet to lose weight.


You can also consider using portion control to eat less. Use simple tips such as filling half your plate with veggies before adding protein or carbs. Or better yet, serve your food on smaller plates or bowls.

meal prep lunch box

Step 2: Tweak your diet.

Prioritize nutrient-dense foods to make up for the reduced calories to lose 135 pounds. Eat more vegetables, complex carbs, protein, and fiber. These foods are a must-have when trying to lose weight as they keep you full for longer.


Start your day with protein-rich eggs or bacon, and you’ll notice a reduced appetite throughout the day. High-protein foods not only keep you full but also boost your metabolism.


High-fiber foods such as; beans, lentils, and peas are also just as filling. You can have them for lunch or dinner. Also, they’re a great alternative for those who want to eat healthy on a budget as they’re cheaper.


Vegetables such as; spinach, broccoli, kale, or Brussel sprouts add volume to your meals. Enjoy an extra serving or two to improve your satiety. Choose healthier and more filling snacks such as; greek yogurt, edamame, hard-boiled eggs, or jerky instead of ultra-processed dry snacks.

woman exercising

Step 3: Exercise.

It is recommended that healthy adults spend at least 200 minutes (more than 3-hours )exercising weekly. It is not only good for your health but also for weight loss.


Weight training exercises such as; planks, squats, and deadlifts build lean muscle. Cardio workouts such as; rowing, running, swimming, or cycling burn calories fast.


Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you hate running, consider other workouts instead. If you hate exercising outdoor, invest in quality at-home workout equipment.


How long does it take to lose 135 pounds? Conclusion

Generally, it takes between 17 – 34 months to lose 135 pounds. It is a safe and healthy amount of time to lose 135 pounds for most people.