weight loss concept

how much weight can i lose in 2 years


How much weight can I lose in 2 years?

Generally, expect to lose 96 – 192 pounds in 2 years. It is a safe amount to lose in 2 years for most people. It’s also in line with what experts and the CDC (center for disease control and prevention) recommend.


With a daily calorie deficit of 500, expect to lose 96 pounds in 2 years. Double it to a daily calorie deficit of 1000 to lose 192 pounds in 2 years.


However, 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; age, gender, height, weight, and activity levels.


Due to these differences, some people might lose more or less weight in 2 years. A person who stays active and exercises daily, for example, will not lose the same amount of weight in 2 years as another who stays sedentary with little movement.


In the same way, we know that men tend to lose more weight than women as they have more lean muscle.


While it is possible to lose more weight in 2 years, it is not recommended. You’d have to resort to unsafe measures such as severely restricting your calories that can affect your health. Besides, losing weight at the recommended rate increase the likelihood that you keep it off for good.

weight loss concept

Create a calorie deficit.

Weight loss occurs when you eat fewer calories than the body needs. It results in 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.


Most experts recommend losing 1 – 2 pounds or about 1% of your total body weight weekly.


Start by reducing how much food you consume daily to lose weight in 2 years. A moderate calorie reduction of at least 500 is enough to jumpstart weight loss without leaving you feeling deprived.


Cut out junk food and other empty calories. These foods are bad for weight loss as they increase your appetite. Also, they’re high in calories with little nutritional benefit. Eliminate them from your diet to lose weight in 2 years.


You can also consider reducing your portions. Use portion control tips such as serving your food on smaller side plates or bowls. Or better yet, use your plate as a guide. DIvide it into fours and add your vegetables, protein, carbs, and fruit. This way, you eat just as much as you need.

healthy meal prep food

Prioritize nutrient-dense foods.

Focus on eating more nutrient-dense foods to make up for the reduced calories.


Prioritize protein-rich foods such as; lean meats, poultry, eggs, and fish. These foods are great for weight loss as they keep you full for longer and boost your metabolism.


High-fiber foods such as; pea, lentils, and beans are just as filling. You can enjoy them for lunch or dinner. Also, they’re cheaper and a great alternative for anyone looking to eat healthy on a budget.


Vegetables such as; kale, spinach, broccoli, and Brussel sprouts are a must-have when trying to lose weight. They add volume to your meals and improve satiety. Besides, veggies are low in calories. You can enjoy an extra serving or two.


Instead of snacking on ultra-processed dry snacks, choose healthier snacks such as; greek yogurt, edamame, nuts, fresh fruits, or hard-boiled eggs.

woman exercising

Stay active to burn more calories.

Exercising can help you burn extra calories to lose more weight in 2 years. It is recommended that healthy adults spend at least 150 – 300 minutes exercising weekly.


A combination of weight training and cardio is best for weight loss. Weight training exercises such as; deadlifts, planks, squats, and pull-ups build lean muscle and boost our metabolism.


If you hate the gym, consider cardio exercises such as; swimming, rowing, or cycling to burn calories fast. Focus on workouts you enjoy doing. You’re more likely to be consistent this way.

woman happy about weight loss

Slow and steady wins the race.

Losing weight in 2 years can be intimidating. It’s best to start with small goals and wins to increase your willpower. Start with a small goal such as; losing 10 pounds fast.


Accomplishing this will improve your willpower to lose even more. Also, this is a great way to keep track of your progress.


How much weight can I lose in 2 years? Conclusion

On average, expect to lose 96 – 192 pounds in 2 years. This is a safe and healthy amount to lose in 2 years for most people.