weight loss concept

How long to lose 180 pounds?


How long to lose 180 pounds?

On average, it takes 23 – 45 months to lose 180 pounds. It is a healthy amount of time for most people to lose 180 pounds. It’s also in line with what experts such as the CDC (center for disease control and prevention) recommend for safe weight loss.


With a daily calorie deficit of 500, expect to lose 180 pounds in 45 months. Double it to a daily calorie deficit of 1000 to lose 180 pounds in 23 months.


However, keep in mind that these factors can vary greatly. Several other factors affect how quickly you lose weight. These include factors such as; height, age, weight, and lifestyle. A person who stays active and exercises daily will not lose 180 pounds as another who stays sedentary with little to no nutritional benefit.


While it is possible to lose 180 pounds of music faster, it is not recommended for most people. You’d have to resort to unsafe measures such as severely restricting your calories.  Also, losing weight at the recommended rate is better for your health. It also increases the likelihood that you keep it off for good.

woman measuring waist with measuring tape

Eat fewer calories to lose weight.

Weight loss occurs when you consume fewer calories than the body needs. This results in a calorie deficit that forces the body to tap into stored fat. You require a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 630,000 to lose 180 pounds.


Most experts recommend a moderate calorie reduction of at least 500 to lose weight. It is enough to jumpstart weight loss without leaving you feeling deprived.


Start by cutting out junk foods and other empty calories. These foods are high in calories with little nutritional benefit. Also, they increase your appetite making you eat more. You have to cut these foods from your diet to reduce your calories.


You can also consider portion control to help you eat less. Use your serving plate as a guide. Fill half your plate with vegetables before adding protein or carbs.

healthy food in container

Focus on nutrient-dense foods.

Focus on eating more nutrient-dense foods to 180 pounds. 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 fiber-rich oatmeal or eggs, and you’ll notice a reduced appetite throughout the day. Choose lean meats, poultry, or fish for protein. Or better yet, enjoy some lentils, peas, or beans. These high-fiber legumes are just as filling.


Nutrient-dense veggies such as spinach, kale, and Brussel sprouts add volume to your meals. Also, they’re low in calories, you can enjoy an extra serving or two and improve satiety.


Choose healthier snacks in between meals. Eat more fresh fruit, healthy nuts, hard-boiled eggs for your snacks instead of the usual high-calorie snacks such as tortilla chips or based treats.

woman doing a push-up


It is recommended that healthy adults spend at least 1-hour exercising daily. It is not only good for health but also for weight loss.


Alternate between cardio and weight training for best results. Cardio exercises such as; walking, running, rowing, jumping rope help burn calories fast.


Howeevr, cardio is not the only option. Weight training exercises such as; squats, deadlifts, and planks help build muscle and boost your metabolism.


Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you cannot run, start with light walking exercises.


The good thing with exercise is that the more you weigh, the more calories you burn.

How long to lose 180 pounds? Conclusion

Generally, it takes about 23 – 45 months to lose 180 pounds. It is a safe and healthy amount of time for most people to lose 180 pounds.