how long does it take to lose 140 pounds

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How long does it take to lose 140 pounds?

On average, it takes 18 – 35 months to lose 140 pounds. It is a healthy amount of time to lose 140 pounds for most people. It’s also in line with what experts and the CDC (center for disease control and prevention) recommend for safe weight loss.

With a daily calorie deficit of 500, expect to lose 140 pounds in 35 months. Double it to a daily calorie deficit of 1000 to lose 140 pounds in 18 months.

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

Due to these differences, some people might find that they lose 140 pounds much faster or take longer due to these differences. A person who stays active and exercises daily, for example, will not lose 140 pounds at the same rate as another with a sedentary lifestyle.

While it is possible to lose 140 pounds faster, it is not recommended. Allow yourself enough time to lose weight is not only good for your health. It also increases the likelihood of maintaining weight loss. It’s much better to lose 140 pounds in 18 months and keep it off rather than lose it quickly only to gain it all back.

Lose weight the healthy way.

Weight loss occurs when you consume fewer calories than the body needs. It results in a calorie deficit forcing 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 1 – 2 pounds weekly. You can achieve this with diet, exercise, or both.

Start with changes to your diet to lose weight. We know that you have to eat less to lose 140 pounds. Most 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 include foods such as; sugary drinks, pastries, cookies, cakes, fried foods, ultra-processed snacks, and alcohol, especially beer. These are bad for weight loss as they’re high in calories with little nutritional benefit. Eliminate them from your diet to lose weight.

You can also consider portion control to help you 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 a smaller side plate or bowl instead of the oversized dinner plate.

Also, consider intermittent fasting. It is a time-based approach to eating that alternates between long periods of fasting and short periods of eating. Most people eat less with intermittent fasting due to the time restriction. With the 16:8 schedule, for example, you fast for 16-hours and eat within 8-hours.

Eat better to lose 140 pounds.

Focus on eating more nutrient-dense foods to make up for the reduced calories to lose 140 pounds. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as they keep you full for longer.

Start your day with protein-rich eggs or high-fiber oatmeal, and you’ll notice a reduced appetite throughout the day. Ensure that your meals include these foods. Choose lean cuts of meat, protein, or fish for protein.

High-fiber foods such as beans, peas, and lentils are just as filling. Enjoy them for lunch or dinner. Vegetables such as; kale, spinach, broccoli, and kale are a great way to add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two without having to worry about calories.

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 health but also weight loss.

Alternate between cardio and weight training for best results. Cardio exercises such as; rowing, running, rowing, and cycling burn calories fast. If you hate cardio, consider weight training exercises such as; deadlifts, squats, and lunges to build muscle and boost metabolism.