woman showing off weight scale

is it healthy to lose 90 pounds in 6 months


Can you lose 90 lbs in 6 months?

Although it is possible to lose 90 pounds in 6 months, it is not recommended. Losing this weight in 6 months is unsafe and unhealthy for most people.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher deficit of 315,000 to lose 90 pounds. It comes down to a daily calorie deficit of at least 1.750. This is two times over the recommended rate for healthy weight loss and is unhealthy for most people. You’d have to reduce your calories drastically or exercise for long periods to burn enough calories. This extreme approach to weight loss is unsafe for most people.


On average, it takes most people anywhere between 11 – 22 months to lose 90 pounds. While this can seem like a long time, it is just the right amount of time to lose this weight. Resists the temptation to lose weight faster. Besides, losing weight at the recommended rate increases the likelihood of keeping it off long-term.

weight scale

How much weight is safe to lose in 6 months?

Expect to lose 24 – 48 pounds in 6 months. It is a healthy amount of weight to lose in 6 months. It’s also in line with the CDC (center for disease control and prevention ) guidelines for healthy weight loss.


However, keep in mind that these numbers can vary from to person. Several factors how quickly you lose weight. These include factors such as; weight, age, gender, activity level, and height. Even while maintaining the same calorie deficit, a person who weighs over 300-pounds will not lose the same amount of weight in 6-months as another who weighs 130-pounds. The heavier person burns more calories due to their high body weight thus might lose weight faster.

woman eating food

Safe and realistic weight loss.

You have to eat fewer calories than what your body burns to start losing weight. Most experts recommend a moderate calorie deficit of 500 – 1000. With a daily calorie deficit of 500, expect to lose 90 pounds in 22 months. Double the effort to a calorie deficit of 1000 to lose 90 pounds in 11 months.


Start by managing your calories to start losing weight. Most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, as you want to lose weight, find ways to eat less. Most experts recommend a moderate calorie reduction of at least 500. Cut out unnecessary calories such as junk foods from your diet to reduce your calories.


Also, consider portion control to help you reduce your calories. Use simple tips such as using your serving plate as a guide. Fill half your plate with vegetables before adding protein and carbs.


Focus on eating nutrient-dense foods once you have reduced your calories. Eat more fiber, protein, complex carbs, and vegetables to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer.

woman exercising

Get active

Staying active throughout the day burns calories boosting your weight loss. If you’re struggling with a desk job that doesn’t allow you to stay active, consider exercise.


Most experts recommend healthy adults should spend at least 150 – 300 minutes exercising weekly. This way, you can burn extra calories to boost your weight loss. Alternate between cardio and weight training for best results.


Cardio helps you burn more fat, while weight training builds muscles. The more muscles you have, the better your metabolism. This is a winning combination that will help you lose 90 pounds.


Is it healthy to lose 90 pounds in 6 months? Final thoughts

While it is possible to lose 90 pounds in 6 months, it is not recommended. Losing this weight in 6 months requires a high-calorie daily deficit over the recommended amount. Generally, expect to lose 90 pounds in 11 – 22 months.