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How Much Weight Can I Lose In 150 Days?


How much weight can I lose in 150 days?

Generally, expect to lose 21 – 43 pounds in 150 days. It is a safe and healthy amount of time for most people to lose in 150 days. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend when losing weight.


With a daily calorie deficit of 500, expect to lose 21 pounds in 150 days. Double it to a daily calorie deficit of 1000 to lose 43 pounds in 150 days.


While it is possible to lose more weight in 150 days, it is not recommended. You’d have to resort to unhealthy measures such as; severely restricting your calories to lose more weight. You’re better off losing weight at the recommended rate. Also, this increases the likelihood that you keep it off for good.

woman holding bowl of salad

Decrease your calories

The first step to losing weight in 150 days is to eat fewer calories. It creates a calorie deficit as your body burns more calories than consumed. It takes a calorie deficit of 3500 to lose a pound of fat.


Most experts recommend reducing your calories by at least 500 – 1000 to start losing weight. It is enough to jumpstart weight loss without leaving you feeling deprived. Start by cutting out high-calorie junk food and other treats to decrease calories.


These include foods such as; sugary drinks, alcohol, pastries, cookies, cakes, candies, and fried foods. These foods are bad for weight loss as they contain little to no nutritional benefit yet are very high in calories.


Whether it is a glazed donut in the morning, a mid-day brownie, or some fries for lunch, remove these from your diet to lose weight.


You can also make healthy substitutions to help you eat fewer calories. Eat baked chicken instead of opting for high-calorie fried chicken. Prepare pre-made lunch and carry it to work with you instead of opting for fried fast foods.


Besides, you can also consider portion control. Use simple tips such as serving your food on smaller plates or bowls. Or better yet, use your plate as a serving guide. Fill half the plate with vegetables before adding protein or carbs to lose weight.

healthy food in container

Focus on nutrition

Focus on eating more nutrient-dense foods to lose weight in 150 days.


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.


Enjoy some lentils, peas, or beans for lunch. These high-fiber legumes are just as filling. Choose lean meats, poultry, or fish for protein. Ensure all your meals are full of these foods to lose weight in 150 days. Don’t forget your spinach, kale, and Brussel sprouts. These veggies add volume to your meals and improve satiety.


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

woman doing a push-up

Exercise to lose weight

Exercise helps burn extra calories that help you lose more weight in 150 days.


It is recommended that healthy adults spend at least 30 – 60 minutes exercising daily. It is not only good for health but also for weight loss.


Cardio exercises such as; walking, running, rowing, jumping rope help burn calories fast. Weight training exercises such as; squats, deadlifts, and planks help build muscle and boost metabolism.


Focus on workouts you enjoy doing as you get started. You’re more likely to be consistent this way. If you hate running, consider cycling or rowing instead.


How much weight can you lose in 150 days? Conclusion

On average, expect to lose 21 – 43 pounds in 150 days. It is a safe and healthy amount to lose in 150 days for most people.