How long does it take to lose 85 pounds?
On average, it takes 11 – 21 months to lose 85 pounds. It is a safe amount of time for most people to lose 85 pounds. It’s also in line with what experts recommend for healthy weight loss.
With a daily calorie deficit of 500, expect to lose 85 pounds in 21 months. Double it to a daily calorie deficit of 1000 to lose 85 pounds in 11 months.
Howeevr, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; activity levels, age, gender, weight, and height.
A person who weighs over 300-pounds, for example, will not lose 85 pounds at the same rate as another person who weighs less. The heavier person burns more calories as their energy needs are much higher. In the same way, we know that men tend to lose more weight than women as they have more lean muscle.
Creating calorie deficit for weight loss
You have to create a calorie deficit to lose weight by eating less than your body needs or burning more calories than you have consumed. This creates a calorie deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3,500 to lose a pound of fat.
The best way to achieve this is through diet and exercise, for most people.
The simplest way to ensure that you’re eating at a deficit is by first determining how many calories you should be eating using this simple online calorie calculator. After, ensure all the food/drinks you consume in a day stay below the said number. You can also use the myfitnesspal app to help keep track of your food.
You don’t have to change all aspects of your diet to lose weight, just reduce how much food you consume. Start by cutting down on junk food and other empty calories.
These foods are high in added sugars and other additives that only increase your appetite making you eat more. Also, they’re high in calories with little nutritional benefit. Eliminate these from your diet to lose weight.
You can also use portion control to help reduce how much food you consume. Use simple guides such as using your plate as a guide. Fill half your plate with vegetables before adding on protein or carbs. This way, you eat less to lose 85 pounds.
Or better yet, serve your food on smaller plates or bowls. Instead of serving your food on a larger dinner plate, use the side plate.
Eat better to lose weight.
Once you have reduced your calories, focus on eating more vegetables, healthy fats, protein, and complex carbs. These foods are great for weight loss as they keep you full for longer.
Start our day with a high-protein sandwich with a side of avocado. This hunger-crushing combo will keep you full for longer, and you will notice reduced appetite throughout the day.
Consider lean cuts of meat, poultry, or fish for your protein. High-fiber foods such as; lentils, peas, or beans are just as filling. You can enjoy them for lunch or dinner.
Lastly, add vegetables to your meals to increase volume. Also, as veggies are low in calories, you can enjoy an extra serving or two to improve satiety.
Move your body to burn more calories.
Exercising is not only good for your heart but also weight loss. The more you exercise, the more calories you burn. While exercising is not a must to lose 85 pounds, it sure does make the process much faster.
It is recommended that healthy adults spend at least 200 minutes exercising weekly. A combination of strength training and cardio is most effective for weight loss. Weight training exercises such as; deadlifts, squats, or lunges help build more lean muscle and boost your metabolism.
If you hate the gym, consider cardio workouts such as; swimming, running, or rowing. These workouts are just as effective at burning calories.
How long does it take to lose 85 pounds? Conclusion
Generally, it takes 11 – 21 months for most people to lose 85 pounds. It is a safe and healthy amount of time to lose 85 pounds.