weight loss concept

How much weight can i lose in 170 days?


How much weight can you lose in 170 days?

On average, expect to lose 24 – 49 pounds in 170 days. It is a safe and healthy amount to lose in 170 days for most people. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend for weight loss.


With a daily calorie deficit of 500, expect to lose 26 pounds in 170 days. Double it to a daily calorie deficit of 1000 to lose 51 pounds in 170 days.


While it is possible to lose more weight in 170 days, it is not recommended. You’d have to resort to unhealthy measures such as; severely restricting your calories or exercising too long to lose more weight.

woman eating healthy

Eat Fewer Calories to lose weight.

The first step to losing weight in 170 days is to eat fewer calories. This creates a calorie deficit forcing the body to tap into stored fat as you consume fewer calories.  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. Achieve this by cutting out high-calorie junk food and other empty 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. Also, they’re full of added sugar and other additives that increase your appetite. Cut these from your diet to lose weight in 170 days.


You can also consider portion control to help you eat less. Use your plate as a serving guide. Fill half the plate with vegetables before adding protein or carbs to lose weight. Or better yet, serve your food on smaller plates or bowls.


Most people overestimate how much they need to eat with oversized dinner plates.

healthy food

Focus on nutrition.

Make up for the reduced calories by eating more nutrient-dense foods. Eat more such as 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 instead of sugar-filled cereal. Choose lean meats, poultry, or fish for protein. Diets high in protein can help reduce appetite and boost metabolism.


Enjoy some lentils, peas, or beans for lunch. These high-fiber foods are just as filling.


Veggies such as; kale, spinach, or Brussel sprouts should always be part of your meal as they add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two and improve satiety.


Choose healthier snacks to keep you full in between meals. Filling snacks such as fresh fruit, nuts, hard-boiled eggs, greek yogurt are but a few great options. Eat these instead of high-calorie processed snacks.

woman exercising

Exercise To Lose Weight

Exercising helps burn extra calories to lose weight in 170 days. Whatsmore, the more you weigh, the more calories you burn.


It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. 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. Weight training exercises such as; squats, deadlifts, and planks build muscle and boost your metabolism. If you’re new to the gym, work with a professional trainer to avoid injuring yourself.


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


How much weight can I lose in 170 days? Conclusion

Generally, expect to lose 24 – 49 pounds in 170 days. It is a safe and healthy amount to lose in 170 days for most people.