looking to lose weight

how long does it take to lose 70 pounds


How long does it take to lose 70 pounds?

It takes about 9 months to 18 months to lose 70 pounds. With a 500-daily calorie deficit, you can expect to lose 70 pounds in about 18 months. With a daily caloric deficit of 1000, expect to lose 70 pounds in 9 months. This is in line with what most experts recommend for healthy weight loss. A slow and steady approach of losing 1 – 2 pounds every week.


However, results may vary from person to person as factors such as; lifestyle, weight, height, gender, and age can affect how quickly you lose weight. An active person who exercises regularly will not lose weight at the same rate as someone with a sedentary lifestyle or a desk job that involves sitting all day. In the same way, a person with a higher starting point, for example, someone weighing 250-pounds, will not lose weight at the same rate as someone who weights 150-pounds as their energy needs are different. The heavier person might lose more weight weekly and may not lose 70 pounds at the same rate. Even with these factors in mind, the goal is to aim for healthy weight loss.

woman showing off weight loss

Losing 70 pounds

Losing 70 pounds is an ambitious goal, it’s only fair that you allow yourself enough time for weight loss. A moderate calorie deficit of 500 – 1000 is all you need to jumpstart the weight loss process. By combining diet and exercise, you can make the process feel effortless. Start by reducing the number of calories you consume daily by 500. Achieve this by cutting back on alcohol, fried foods, snacks, refined carbs, and sugar-filled beverages. These foods are often high in calories yet come with little to no nutritional value. If you rely on sugar-filled beverages to keep you energized throughout the day. A healthier option is to drink plain water instead. It’s just as good at keeping you energized yet comes with zero calories. By eliminating store-bought drinks, concentrated fruit juices, and energy drinks, you can reduce your calories easily. Focus instead on creating a more filling plate at all mealtimes. Ensure that all your meals are full of protein, fiber, and vegetables. Protein foods such as lean cuts of chicken, beef, and pork are a great way to improve appetite as you feel fuller faster. Start your day with high-protein foods such as hard-boiled eggs or Greek yogurt, and you will notice that you eat less throughout the day.

healthy food concept

Diet to lose 70 pounds

Just like protein, fiber is a great addition to your plate to help you lose 70 pounds. The power of high-fiber foods such as legumes for weight loss is that they take longer to digest and hence keep you fuller for longer. Contrary to popular belief, high-fiber foods such as beans, peas aren’t just for vegans. Besides, they’re also for anyone looking to lose weight budget. Substitute one animal protein meal with legumes every day, and you will notice that you spend less on groceries. Finally, no healthy meal would be complete without vegetables. Veggies are a great addition for anyone trying to lose 70 pounds or more as they’re low in calories yet add volume to your meals. With the right veggies, you can enjoy multiple servings without having to worry about the extra calories. However, how you prepare them can make all the difference. Keep it simple with a drizzle of oil, good seasoning, or balsamic vinegar. Avoid the temptation of using high-calorie additions such as heavy cream or oil-based dressing when eating vegetables as this only adds on the calories.

woman holding dummbell to exercise

Exercise to lose 70 pounds

Exercise is a great way to burn extra calories to lose 70 pounds. It is recommended that you spend at least 150 – 300 minutes exercising every week.  It makes the process easier, faster and boosts your health. A combination of cardio and weight training is always best when trying to lose weight. While cardio helps you burn calories fast, weight training helps build muscles that boost metabolism long-term. Choose cardio exercises such as; swimming, running, volleyball, jumping rope to burn calories. Also, consider team sports if you don’t like exercising alone.  If you’re short on time, opt for high-intensity interval training. This way, you can burn lots of calories in a short period.


How long does it take to lose 70 pounds?

On average, it takes about 9 to 18-months to lose 70 pounds. This is in line with what most experts recommend for healthy weight loss. However, results may vary from person to person as to how fast you lose weight is also influenced by factors such as lifestyle and weight.