weight loss concept

how much weight can you lose in 180 days


How much weight can you lose in 180 days?

On average, expect to lose 26 – 51 pounds in 180 days. It is a safe and healthy amount of time for most people to lose in 180 days. 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 180 days. Double it to a daily calorie deficit of 1000 to lose 51 pounds in 180 days.


While it is possible to lose more weight in 180 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.


Overall, it’s better to lose weight at the recommended rate as it increases the likelihood that you keep it off for good.

healthy food concept

Eat fewer Calories

The first step to losing weight in 180 days is to eat fewer calories. It creates a calorie deficit as the body burns more calories than what you consume.  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 empty calories 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 high in calories. These high-calorie treats have to go to lose weight in 180 days.


You can also consider portion control to help you eat less. 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.


Do these to help you eat fewer calories to lose weight in 180 days.

healthy food

Focus on Nutrition-dense foods

Focus on eating more nutrient-dense foods such as vegetables, complex carbs, fiber, and protein to lose weight in 180 days. These foods are great for weight loss as they keep you full for longer.


Start your day with fiber-rich oatmeal or omelet, instead of sugar-filled cereal. Enjoy some lentils, peas, or beans for lunch. These high-fiber foods are just as filling. Choose lean meats, poultry, or fish for protein.


Veggies such as; kale, spinach, or Brussel sprouts should always be part of your plates. These veggies are a great way to 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 in between meals such as; fresh fruit, healthy nuts, hard-boiled eggs. Eat these instead of high-calorie processed snacks such as tortilla chips.


If you struggle with a busy schedule, consider meal prep. This way, you can prepare your lunch at home and carry it to work with you to avoid the temptation of fast food.

woman exercising

Exercise To Lose Weight

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. The good thing about exercising for weight loss is that the more you weigh, the more calories you burn.


Cardio exercises such as; walking, running, rowing, jumping rope help burn calories fast. Howeevr, cardio is not the only option, you can also consider weight training. 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 hate exercising outdoors, invest in quality at-home workout equipment.


How Much Weight Can You Lose In 180 Days? Conclusion

On average, expect to lose 26 – 51 pounds in 180 days. It is a safe and healthy amount to lose in 180 days.