how long does it take to lose 80 pounds

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How long does it take to lose 80 pounds?

On average, it takes 10 – 20 months to lose 80 pounds This is a healthy amount of time to lose this weight. It’s also in line with what experts recommend for healthy weight loss.

However, keep in mind that these numbers can vary. Several factors affect how quickly you lose weight. These include factors such as; age, weight, height, and activity level. A person who weighs over 230-pounds might lose weight faster when compared to another who weighs 130-pounds. The heavier person burns more calories due to their high total body weight.

While you can lose 80 pounds faster, it is not recommended. Losing weight too fast requires extreme measures that are unhealthy for most people. By losing weight at the recommended rate you increase the likelihood of keeping it off long-term.

Losing weight

Weight loss occurs when you eat less than the body needs. This creates a calorie deficit forcing the body to tap into stored fat for energy. It takes a calorie deficit of 3500 to lose a pound of fat. With a daily calorie deficit of 500, expect to lose 80 pounds in 20 months. Double the effort to a daily calorie deficit of 1000 to lose 80 pounds in 10 months. Do this by eating less and exercising more.

Adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose weight, you need to eat less. Most experts recommend a moderate calorie reduction of at least 500. This way, you don’t deprive yourself.

Start by cutting out unnecessary high-calorie foods from your diet. These include junk foods such as; soft drinks, fried foods, baked treats, processed snacks, pastries, candies, and alcohol. These foods are high in calories with little nutritional benefit. Also, consider portion control to help reduce calories. Use simple tips such as serving your food on smaller plates or bowls to eat less.

Eating to lose weight.

Prioritize nutrient-dense foods to make up for the reduced calories. Foods such as; vegetables, complex carbs, protein, and fiber are great for weight loss. These foods keep you full for longer.

Start your day with high-fiber oatmeal or a high-protein smoothie, and you’ll notice a reduced appetite throughout the day. Enjoy lean cuts of meat, fish, or poultry for lunch or dinner. Or better yet, have some high-fiber beans, lentils, peas, or chickpeas.

Add in vegetables to improve satiety to all your meals. Complex carbs such as; whole grains are great for weight loss too. They don’t increase your appetite or cravings, unlike refined carbs.

Make healthy substitutions where possible. Instead of fried chicken, have some grilled chicken. Have some baked potatoes instead of processed chips. Do these, and you won’t even notice you’re eating less food.

Stay active to boost weight loss.

Exercise is a great way to increase your energy expenditure and burn extra colors for weight loss. This in combination with your diet, will help you lose 80 pounds. The American College of Sports Medicine recommends healthy adults spend at least 150 – 300 minutes exercising weekly.

Alternate between cardio and weight training for best results. While cardio helps burn calories fast, weight training helps build muscle. Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often. If you hate running, consider rowing or cycling instead.