weight loss concept

how long to lose 45 pounds


How long to lose 45 pounds?

Generally, it takes between 6 months to a year to lose 45 pounds.


However, keep in mind that this can vary from person to person. Factors such as; current weight, height, age, gender, and lifestyle can influence how quickly you lose weight. For example, a person weighing 250-pounds might lose more weight at the start of their weight loss journey simply because their body burns more calories.


In the same way, a sedentary person with a desk job will not lose weight at the same rate as someone who stays active and works out daily.


Safe weight loss

Weight loss occurs when we consume less than our body burns. This leads to a negative caloric balance forcing your body to tap into stored fat cells for energy jumpstarting the weight loss process.


Losing 45 pounds is a big goal. You might feel tempted to do it as fast as possible. What many fad diets don’t disclose is the negative this can have on your health.


Most experts recommend a slow and steady approach of losing¬† 1 – 2 pounds weekly. While this approach might not lead to quick success, it doesn’t involve risky or extreme measures.


Also, losing weight at the recommended rate is better for you long-term. You’re more likely to lose the weight and keep it off for good as you have enough time to incorporate healthy changes into your diet.

woman eating healthy

Eating to lose 45 pounds.

Aim for moderate calorie reduction of 500 – 1000 calories to lose 45 pounds. This way, you still have enough calories to survive on as you lose weight. You don’t want to restrict your calories too much that you feel like you’re starving yourself. This is why most experts recommend a moderate calorie reduction for weight loss.


Changing your diet to lose 45 pounds doesn’t have to be difficult either. Start by cutting out calories where necessary. Reduce your intake of empty calories. These are highly processed foods high in calories yet add little to no nutritional value. These include foods such as; baked treats, pastries, candies, alcohol, sugary drinks, alcohol, fried foods, and dried snacks.


Learn how to create a filling healthy plate full of the right weight loss foods. These include foods rich in protein and fiber that will keep you full for longer. Add volume to your meals with vegetables. This way, you can improve satiety, reduce your appetite to stay full even as you lose weight.


Instead of a sugar-filled bowl of breakfast cereal, eat a veggie-filled omelet. Make these changes to your diet, and you won’t notice that you’re eating less food daily.

overweight woman exercising

Exercising to lose 45 pounds

Exercising is a great way to burn extra calories for weight loss. Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. Have long moderate sessions or short intense workouts to lose 45 pounds.


A good exercise routine should include both cardio and weight training. Cardio workouts burn more calories per session, while weight training helps you build more muscle. Some good cardio workouts to burn the most calories include; rope jumping, running, cycling, and swimming. Great weight training workouts include; deadlifts, squats, pull-ups, lunges, and bench presses.


Compound exercises are also great when lifting weights, as they target multiple muscle groups.


Choose workouts you love doing to ensure that you remain consistent. If you hate running, why not walk instead? If you hate exercising outdoors, invest in quality at-home equipment such as rowing machines. For best results with exercise, vary your intensity. Don’t exercise at the same pace daily.


How long to lose 45 pounds? Conclusion

Expect to lose 45 pounds in 6 months to up to a year. This is a realistic timeframe that’s in line with what most experts recommend for weight loss. A slow and steady rate of losing 1 – 2 pounds a year.