How long does it take to lose 65 pounds?
Generally, it takes about 8 – 16 months for most people to lose 65 pounds. It is a safe and healthy amount for most people to lose 65 pounds. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for weight loss.
With a daily calorie deficit of 500, expect to lose 65 pounds in 16 months. Double it to a daily calorie deficit of 1000 to lose 65 pounds in 8 months.
However, keep in mind that these numbers can vary from person to person. Several other factors affect how fast you lose weight. These include factors such as; activity level, weight, age, gender, and height. Due to these differences, some people might take longer to faster to lose 65 pounds.
We know that men tend to lose weight faster than women because they have more lean muscle. In the same way, we know that someone with an active lifestyle who exercises daily is likely to lose 65 pounds faster when compared to another with a mostly sedentary lifestyle with little to no activity.
While you can lose 65 pounds much faster, it is not recommended. Especially if you have to resort to unsafe measures such as exercising too long or severely restricting your calories that can affect your health. Also, as these measures are not sustainable long-term, you’re more likely to gain all the weight back.
Lose weight healthily
Weight loss occurs when you consume fewer calories than the body needs. This results in a calorie deficit forcing the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.
Most experts recommend losing about 1 – 2 pounds a week. You can achieve this by reducing your daily calories or increasing your energy expenditure.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, you have to eat less to lose 65 pounds. It is recommended that you reduce your calories by a moderate 500 – 1000. This way, you can jumpstart weight loss without feeling too deprived.
One way to reduce your calories is by cutting out junk food and empty calories. These include foods such as; sugary drinks, cakes, cookies, pastries, fried foods, ultra-processed snacks, alcohol, especially beer. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
You can also consider portion control to help reduce your calories. Use simple tips such as using your plate as a guide. Fill half your plate with veggies before adding on protein or carbs. This way, you reduce how much you eat at mealtimes yet fill just as full.
Or better yet, serve your food on smaller plates or bowls.
Eat better to make up for the reduced calories.
Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, fiber, and protein.
These foods are great for weight loss as they keep you full for longer. Start your day with protein-rich eggs or bacon, and you’ll notice a reduced appetite throughout the day. Lean cuts of meat, fish, or poultry are quality protein options.
High-fiber foods such as; beans, peas, or lentils are just as filling. Enjoy them for your dinner or lunch. Lastly, don’t forget your vegetables. As they’re low in calories, you can enjoy an extra serving or two. Also, they add volume to your meals and improve satiety.
Burn more calories with exercise.
Exercising is a great way to increase your energy expenditure to lose 65 pounds faster.
It is recommended that healthy adults spend at least 200-minutes exercising (more than three hours) weekly. Alternate between cardio and weight training for best results.
Cardio exercises such as; swimming, running or jumping rope help burn calories. Weight training exercises such as; squats, deadlifts, and lunges help build more muscle.
Vary your workouts and increase your intensity to lose 65 pounds. Also, focus on exercises you enjoy doing. You’re more likely to be consistent this way.
How long does it take to lose 65 pounds? Conclusion
On average, it takes 8 – 16 months to lose 65 pounds. It is a safe and healthy amount of time for most people to lose 65 pounds.