weight loss concept

How long does it take to lose 170 pounds?


How long does it take to lose 170 pounds?

Generally, it takes about 21 – 43 months to lose 170 pounds. It is a safe amount of time for most people to lose this much weight. It’s also in line with what experts and the CDC (center for disease control and prevention) recommend.


With a daily calories deficit of 500, expect to lose 170 pounds in 43 months. Double it to a daily calorie deficit of 1000 to lose 170 pounds in 21 months.


While it is possible to lose 170 pounds much faster, it is not recommended. You’d have to resort to unhealthy measures such as severely restricting your calories or exercising too low.


You’re better off losing 170 pounds at the recommended weight. It’s not only good for your health, but it also increases the likelihood that you keep it off for good.

woman eating healthy

Eat fewer calories to jumpstart weight loss.

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 calories deficit of 3500 to lose a pound of fat.


You have to eat less to jumpstart weight loss and lose 170 pounds. Most experts recommend a moderate calorie reduction of at least 500.


Start with changes such as; cutting out junk food and other empty calories. These include foods such as; sugary drinks, cookies, cakes, pastries, fried foods, and alcohol, especially beer. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Cut them from your diet to lose 170 pounds.


You can also consider portion control to help you eat less. Use tips such as serving your food on smaller plates or bowls. This simple Japanese tradition can help you eat less. Oversized dinner plates make it easy to overeat as you pile on more and more food to fill the space.


Or better yet, use your plate as a serving guide. Fill half the plate with vegetables before adding protein or carbs.

woman exercising

Do some cardio and lift more weights.

Exercising can help you burn extra calories to lose 170 pounds. It is recommended that healthy adults spend at least 30 – 1hr exercising daily.


Cardio exercises such as; jumping rope, running, and rowing can help you burn calories fast. If you hate cardio, consider weight training exercises such as; deadlifts, squats, and lunges. These will help you burn calories and build more muscle.


Start with workouts you enjoy doing. If you hate running, start with light walking exercises and build momentum as you go. The good thing with exercise is that the more you weigh, the more calories you burn.

woman happy about weight loss

Slow and steady wins the race.

Losing 170 pounds is a big goal that might seem overwhelming. The best way to achieve it is by taking it one day at a time. Choose to make the right changes every single day. Don’t pay too much attention to how long it will take.


Also, set small goals such as losing 10 pounds. These small wins are very encouraging and will increase your willpower to lose even more.


Get support

Having family or someone you love supports you with your weight loss journey is crucial to losing 170 pounds or more. As this is such a big goal that requires you to do the work daily. It can be very hard to maintain discipline without support.


Support can come in all forms, be it having someone to exercise with daily or someone to help you eat better. Take and welcome whatever form of support you can get from family or friends.


How long does it take to lose 170 pounds? Conclusion

On average, it takes about 21 – 43 months to lose 170 pounds. It is a safe and healthy amount of time for most people to lose 170 pounds.