Is it possible to lose 135 pounds in a year?
Although it is possible to lose 135 pounds in a year, it is not recommended. It is much more than the 48 – 96 pounds experts recommend you lose in a year and is considered unsafe.
It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 472,500 to lose 135 pounds. In a year, this comes down to a daily calories deficit of 1,295. It is slightly above the calorie deficit that most experts recommend. However, some people can achieve it with diet and exercise.
You have to eat less to lose 135 pounds in a year. Most experts recommend you reduce your daily calories by at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.
Cut out junk food and other empty calories to achieve this reduction. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re high in added sugar and other additives that increase your appetite and cravings. Eliminate these from your diet to lose 135 pounds in a year.
You can also consider portion control to help you eat less. Use simple tips such as serving your food on smaller side plates or bowls. Or better yet, fill half your plate with veggies before adding protein or carbs.
Prioritize nutrient-dense foods
Prioritize nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, and fiber. These foods are a must-have when trying to lose weight as they keep you full for longer.
Start your day with protein-rich eggs or bacon, and you’ll notice a reduced appetite throughout the day. High-protein foods not only keep you full but also boost your metabolism.
High-fiber foods such s; beans, lentils, and peas are also just as filling. You can have them for lunch or dinner. Also, they’re a great alternative for those who want to eat healthy on a budget as they’re cheaper.
Vegetables such as; spinach, broccoli, kale, or Brussel sprouts add volume to your meals. Enjoy an extra serving or two to improve your satiety. Choose healthier and more filling snacks such as; greek yogurt, edamame, hard-boiled eggs, or jerky instead of ultra-processed dry snacks.
Make healthy substitutions where possible such as eating more complex carbs instead of white processed foods. Eat baked potatoes instead of processed chips. Eat more grilled chicken instead of fried chicken.
Exercise to lose 135 pounds in a year.
You still have an extra 795 calories to burn with exercise to lose 135 pounds in a year. You have to exercise for long enough and at the correct duration to burn enough calories.
A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to maintain this intensity for at least 1 hr to burn enough calories to lose 135 pounds in a year. A realistic and doable goal for most people.
Alternate between cardio and weight training for best results. Cardio exercises such as; rowing, swimming, or cycling burn calories fast. If you hate cardio, consider weight training exercises such as; squats, deadlifts, or planks to build muscle and boost your metabolism.
Focus on workouts you enjoy doing. You’re more likely to be consistent this way. If you struggle with a busy schedule, consider HIIT (high-intensity interval workouts). These are just as effective at burning calories yet take less than 45-minutes to complete.
Is it possible to lose 135 pounds in a year? Conclusion
While it is possible to lose 135 pounds in a year, it is not recommended. It is much more than what experts recommend you lose in a year.