How much weight can you lose in a year?
Generally, expect to lose 48 – 96 pounds in a year. It is a safe amount for most people to lose in a year. It’s also in line with the CDC (center for disease control and prevention ) guidelines for weight loss.
With a daily calorie deficit of 500, expect to lose 48 pounds in a year. Double the effort to a daily calorie deficit of 1000 to lose 96 pounds in a year.
However, keep in mind that these numbers can vary. Several factors influence how fast you lose weight. These include factors such as; age, gender, height, weight, and activity level.
Due to these factors, some people might lose more or less weight in a year. An active person who exercises regularly, for example, will not lose the same amount of weight in a year when compared to another with a sedentary lifestyle.
In the same way, a person who weighs over 300-pounds might lose more weight in a year when compared to another person who weighs less. The heavier person burns more calories as their energy needs are higher.
While you can lose more weight in a year, it is not recommended. Resist the temptation of using extreme measures such as severely restricting your calories to lose weight. These measures are unsafe and cannot be sustained long-term. As a result, you’re more likely to gain all the weight back.
Understanding weight loss
Weight loss occurs when you consume fewer calories than the body needs. It results in a caloric deficit that forces the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. You can achieve this with diet, exercise, or both.
You have to eat less to lose weight in a year. However, most experts recommend a moderate calorie reduction of 500 – 1000. Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. It is enough to jumpstart weight loss without leaving you deprived.
You don’t have to make any drastic changes to your diet either. Start with small changes such as cutting out junk food and empty calories. These include foods such as; cookies, cakes, pastries, sugary drinks, fried foods, alcohol, and candies. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.
Also, consider portion control. Most people overestimate how much to eat daily, thus overindulging at mealtimes. Use simple tips such as serving your food on smaller plates or bowls to avoid this.
Or better yet, use your plate as a serving guide. Fill half your plate with veggies before adding on protein or carbs.
You can also use your hand as a serving guide. A palm size of protein foods such as; salmon, tuna, or lean chicken for women and double for men. One cupped hand of carbs such as; white or brown rice for women, and double for men.
A fist-size of vegetables for women and double for men. A thumb-size of healthy fats for women and double for men. Do these, and you will lose weight in a year.
Exercise to boost weight loss
It is recommended that healthy adults spend at least 200-minutes exercising weekly. It is not only good for your health but also for weight loss.
Focus on workouts you love doing. You’re more likely to be consistent this way. If you hate running, consider cycling or rowing instead.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, jumping rope, running, and rowing burn calories fast. Strength training exercises such as; squats, deadlifts, planks, and lunges build more muscle.
If you struggle with a busy schedule, consider high-intensity interval training. These workouts take 30-minutes or less to complete yet are just as effective at burning fat.
How much weight can you lose in a year? Conclusion
On average, expect to lose 48 – 96 pounds in a year. It is a safe and healthy amount for most people to lose in a year.