weight loss concept

how long does it take to lose 230 pounds

How long does it take to lose 230 pounds?

On average, it takes 29 – 58 months to lose 230 pounds. It is a healthy amount of time to lose this weight. Also, it’s in line with what most experts recommend for safe weight loss.

 

While it is possible to lose 230 pounds much faster, it is not recommended. You’d have to reduce your calories severely or exercise for longer to burn enough calories. This extreme approach to weight loss is unsafe and unhealthy for most people.

 

Having a realistic timeframe in mind when losing weight is good for your health. Also, you’re more likely to keep it off long-term. Isn’t it much better to lose 230 pounds in 29 months and keep it off for good rather than lose it fast and gain it all back?

woman showing weight loss

Understanding weight loss

Weight loss occurs when you consume fewer calories than the body needs. This creates a deficit forcing the body to tap into stored fat for energy.

 

With a daily calories deficit of 500, expect to lose a pound of fat a week. Double the effort to a calorie deficit of 1000 to lose two pounds a week. Creating this calorie deficit is the first step to losing 230 pounds. The best way to do this is with diet and exercise.

 

Adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, you need to eat less to create a calorie deficit. It is recommended you aim for a moderate calorie reduction of at least 500. This way, you still have plenty to survive on even as you lose weight. Resist the urge to reduce your calorie too low as this will leave you starving. You can also use this calorie calculator to determine how many calories to eat for weight loss.

 

Cut out unnecessary calories from junk foods and other empty calories. These foods are high in calories with little nutritional benefit. Also, consider portion control to reduce your calories. Use tips such as serving your foods on smaller plates or bowls to avoid over-eating. Or better yet, use your plate as a serving guide. Fill half your plate with vegetables before protein or carbs.

cooked beans

Prioritize nutrient-dense foods

Eat more nutrient-dense foods to make up for the reduced calories. These include foods high in fiber and protein. They are great for weight loss as they keep you full for longer.

 

High-protein foods such as; lean cuts of meat, poultry, and beef also help boost metabolism as they require more energy to digest. Start your day with protein-rich eggs or greek yogurt, and you will notice a reduced appetite throughout the day.

 

Vegetables are also great as they add much-needed to your meals. As they’re low in calories, you can enjoy a second serving without having to worry about calories. Eat more complex carbs instead of refined carbs. Complex carbs keep you full for longer and don’t increase your appetite or cravings.

 

Move to boost weight loss.

The more active you are throughout the day, the more calories you burn. A good way to stay active is with exercise. Exercising is not only good for your health but also for weight loss.  Aim to spend at least 200-minutes exercising moderately every week. Alternate between cardio and strength training for best results.

woman stepping on weight scale

Keeping yourself accountable

Losing 230 pounds is a long-term goal that requires more than willpower. One good way to ensure you achieve your goal is by keeping yourself accountable. Weigh yourself often and keep a food journal to track your daily intake. You can evaluate your weight loss strategy better to stay on track.

 

How long does it take to lose 230 pounds? Conclusion

It takes anywhere between 29 – 58 months to lose 230 pounds. This is a healthy amount of time for most people to lose 230 pounds.