How long does it take to lose 160 pounds?
On average, it takes about 20 – 40 months for most people to lose 160 pounds. It is a safe amount of time to lose this weight. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 160 pounds in 40 months. Double it to a daily calorie deficit of 1000 to lose 160 pounds in 20 months.
While it is possible to lose 160 pounds much faster, it is not recommended. You’d have to resort to unhealthy measures such as severely restricting calories or exercising too long to lose weight quickly. Unsafe measures that can affect your health.
You’re better off losing weight at the recommended rate. Not only is this better for your health, but it also increases the likelihood that you keep it off for good.
Decrease your calories
Eating fewer calories is the first step to losing 160 pounds. It creates a caloric deficit that forces the body to tap into stored fat. It takes a calories deficit of 3500 to lose a pound of fat.
Most experts recommend reducing your daily calories moderately by at least 500 – 1000. It is enough to jumpstart weight loss without leaving you feeling deprived.
Start by cutting out junk food and other empty calories. These include foods such as; sugary drinks, candy, cookies, cakes, pastries, ultra-processed snacks, fried foods, and alcohol, especially beer.
These foods are and fro weight loss as they increase your appetite. Also, they’re high in calories with little nutritional benefit. Cut them from your diet to reduce your daily calories.No more glazed donuts every morning, daily brownie treats, or baked desserts after each meal.
You can also consider portion control to help you eat less. Serve your food on smaller plates or bowls. We tend to overestimate how much to eat as most dinner plates are oversized. Avoid this altogether by serving your food on smaller plates or bowls.
Or better yet, use your dinner plate as a guide. Fill half your plate with vegetables before adding protein or carbs to avoid overeating.
Focus on nutrition
Eat more nutrient-dense vegetables, protein, fiber, and complex carbs to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer. Also, they can reduce appetite.
Start your day with high-fiber oatmeal or eggs instead of the usual sugar-filled bowls of breakfast cereal. You will notice a reduced appetite throughout the day. Alternate between animal protein and legumes for your lunch and dinner as they’re both just as filling.
Always pack leftovers for lunch, if you struggle with a busy schedule. This way, you avoid the temptation of ordering fast food at work or eating the wrong foods.
Meal prepping is one of the best things you can do to ensure you eat better. Having healthier foods available eliminates the need to turn to fast food, especially during busy weekdays.
As life becomes more convenient, many people find themselves more and more sedentary both at work and at home. One way to break this cycle is by making time for exercise. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly.
Cardio exercises such as; walking, running, rowing, jumping rope, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, lunges, or planks help build muscle.
As exercising can be overwhelming, focus on workouts you enjoy doing. Start with a brisk 20-minute walk and build your momentum over time. Or better yet, sign up for a fun class near you. This can be Zumba, kickboxing, anything that will help you get moving. The good thing about exercise is that the more you weigh, the more calories you burn once you get started.
Focus on small wins
Losing 160 pounds can be overwhelming. Make the process easier by focusing on small wins and celebrating your achievements along the way. Start with small goals such as losing 10 pounds or 20 pounds. These small wins encourage you and increase your willpower to lose weight.
How long does it take to lose 160 pounds? Conclusion
Generally, it takes about 20 – 40 months to lose 160 pounds. It is a safe and healthy amount for most people to lose 160 pounds.