weight loss concept

How Long Does It Take To Lose 54 Pounds?


How long does it take to lose 54 pounds?

At a weight loss rate of 1-pound a week, expect to lose 54 pounds in 13.5 months. Double it to a weight loss rate of 2-pounds a week to lose 54 pounds in 6.75 months.


However, keep in mind that these numbers vary from person to person. Several other factors influence how quickly you lose weight. These include factors such as; age, weight, height, gender, and activity levels. Due to these differences, some people might lose 54 pounds much faster or take longer.


A person who weighs over 250 pounds, for example, will not lose 54 pounds at the same rate as another who weighs less. The heavier person burns more calories as their energy needs are much higher.

woman measuring waist with measuring tape

Step 1: Reduce your daily calories.

You have to eat fewer calories to lose 54 pounds. The best way to achieve this is by reducing your food portions and eliminating high-calorie foods in your diet.


Portion control doesn’t have to be so difficult. Use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs. We tend to overeat with bigger plates as the food papers are smaller.


You can also use the MyPlate method. Divide your plate info into four equal sections for veggies, protein, carbs, and fruit.


Also, eliminate unnecessary high-calorie foods from your diet. Think of foods such as; ice creams, junk food, candy, ice creams, instant noodles, or potato chips. These foods are high in calories with little nutritional benefit.


A bag of lays potato chips, for example, contains 149 calories. That’s a small bag with only 13-chips. Sugary drinks such as; soda, energy drinks, fruit concentrates, and store-bought coffees are just as bad.


Eliminate these from your diet or find healthier alternatives. Drink water to stay energized rather than several cans of energy drinks.

roasted vegetables

Step 2: Reduce hunger with nutrient-dense foods.

Make up for the reduced calories with nutrient-dense foods. Ensure your diet s full of protein and carbs. These foods are better for weight loss as they keep you full for longer.


Lean meats, fish, and poultry are protein foods you can easily add to your diet. Start your day with high-protein eggs, and you’ll notice a reduced appetite throughout the day. Enjoy some chicken breast at lunch.


Also, fill up on high-fiber foods such as; whole grains, veggies, and fruit. These are just as good for weight loss as they keep you full for longer. Also, legumes are cheaper. A great alternative for anyone looking to eat healthy on a budget.


Step 3: Enjoy cheat meals, not cheat days.

While the goal is to reduce the amount of high-calorie foods, in your diet. It doesn’t mean you can’t enjoy your favorite foods. Just do it moderately. Most experts recommend scheduling a cheat meal once a week or every 2-weeks.


It’s much easier to avoid eating more calories than it is to burn them, you want to make it a cheat meal, not a cheat day.


Have a slice of chocolate cake as part of your cheat meal or a few slices of pizza. Remember, you still have to practice portion control even while indulging.

woman exercising

Step 4: Burn more calories with exercise.

The American College of Sports Nutrition recommends that healthy adults spend at least 250-minutes exercising for significant weight loss. A good workout routine should include both cardio and fight training exercises.


Cardio exercises such as; rowing, running, or cycling burn calories fast while strength training exercises such as; deadlifts, squats, and lunges build lean muscles. The more muscle you have, the more calories you burn while at rest. A win-win situation.


Start slow and build momentum as you go. Also, focus on workouts you enjoy to avoid getting overwhelmed.


How long does it take to lose 54 pounds? Conclusion

It will take you about 6.75 – 13.5 months to lose 54 pounds. This is a safe amount of time to lose 54 pounds for most people. It’s also the rate that most experts recommend for healthy weight loss.