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how long does it take to lose 150 pounds


How long does it take to lose 150 pounds?

On average, it takes about 19 – 38 months to lose 150 pounds. It is a healthy amount of time for most people to lose this weight. It’s also in line with what most experts recommend for healthy weight loss. That is losing about 1 – 2 pounds a week.


However, keep in mind that these numbers can vary from person to person. Some people might find that they lose 150 pounds much faster or longer. Several factors affect how quickly you lose weight. These include factors such as; starting weight, age, height, gender, and age.


A person who exercises daily increases their energy expenditure. This will help them lose 150 pounds much faster when compared to another who remains sedentary with little to no exercise.

woman showing weight loss

Understanding weight loss.

Weight loss occurs when you eat less than the body needs. This creates a caloric deficit forcing the body to tap into stored fat.


With a daily calorie deficit of 500, expect to lose 150 pounds in 38 months. Double the effort to a daily calorie deficit of 1000 to lose 150 pounds in 19 months. The best way to achieve this calories deficit is by eating less and exercising more.


Most experts recommend a moderate calorie reduction of at least 500 calories. This allows you to start losing weight without feeling deprived or starving yourself.


Start by cutting out unnecessary calories in your diet. These include junk foods and other empty calories such as; baked goods, treats, sweets, sodas, fried foods, energy drinks, processed snacks, and alcohol. These foods are high in calories with little nutritional benefit. Reduce how much of these foods you eat in a day or cut them from your diet.


Also, practice portion control. Learn to eat only recommended serving for a day instead of bingeing on a 12-count box of cookies or a large pizza by yourself? This way, you can eat whatever you want and still lose 150-pounds.

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Eating To Lose Weight.

Prioritize nutrient-dense foods to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer. Also, they reduce appetite. These include; vegetables, complex carbs, protein, and fiber. High-protein foods such as; lean cuts of meat, poultry, and fish also help boost your metabolism as the body needs more energy to break them down.


High-fiber foods such as; legumes slow down digestion and absorption of food, keeping you full for longer. Add volume to your meals to improve satiety with low-calorie vegetables. Make healthy substitutions and eat more complex carbs instead of refined carbs. Complex carbs take longer to break down and do not lead to increased cravings or appetite, making them great for weight loss.


Do some cardio and lift more weights.

Exercise is a great way to increase your energy expenditure to burn more calories. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly.


Alternate between cardio and weight training for best results.  Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often. If you hate running, then start with light walking exercises. If you hate exercising outdoors, invest in quality indoor workout equipment. Overall, the goal is to be consistent and work out as often as possible.

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Stay mindful to keep off 150 pounds.

Losing weight is only but one part of the equation. You want to be mindful of the unhealthy behaviors that made you gain weight and work to correct them. Are you an emotional eater? Does stress make you want to eat more?


Work towards evaluating your struggles with food and work through them. Move your body to disrupt the stress rather than soothe yourself with food when stressed. Practice portion control to have a better relationship with food. This way, you don’t have to worry about gaining the weight back.


How long does it take to lose 150 pounds?

Generally, it takes 19 -38 months to lose 150 pounds. It is a healthy amount of time to lose 150 pounds for most people.