Is it possible to lose 75 pounds in 4 months?
Although it is possible to lose 75 pounds in 4 months, it is not recommended. It is much more than the 16 – 32 pounds most experts recommend you lose in 4 months 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 262,500 to lose 75 pounds. In 4 months, this comes down to a daily calorie deficit of 2,188. It is more than what experts recommend d you aim for daily. Most people will struggle to achieve such a calorie deficit.
You have to eat less to lose 75 pounds. It is recommended you reduce your calories by at least 500. You can achieve this by cutting out junk food or with portion control. While this is enough to jumpstart weight loss, it is not enough to lose 75 pounds in 4 months. You still have an extra 1,688 calories to burn with exercise.
Exercise can help you increase your energy expenditure and burn more calories. However, it has to be at the correct duration and intensity. A 185-pound person, for example, burns approximately 420 calories in 30 minutes, swimming vigorously.
This person would have to maintain this intensity for at least 2 hours to burn enough calories to lose 75 pounds in 4 months. It is much more than the 150 – 300 minutes most experts recommend healthy adults spend exercising.
Also, most people cannot sustain such intense workouts while eating at a calorie deficit. You’re likely to gain all the weight back.
How long does it take to lose 75 pounds?
Generally, it takes 9 – 18 months to lose 75 pounds. It is a safe amount of time for most people to lose 75 pounds. It’s also in line with what the CDC (center for disease control and prevention) and other experts recommend for healthy weight loss.
While you can lose 75 pounds much faster, resist the temptation of using unhealthy measures such as exercising too long or severely restricting your calories. These measures are unsafe and can affect your health. Also, these cannot be sustained long-term. You’re likely to gain all the weight back.
Take it slow with changes such as reducing how much food you eat and incorporating exercise. These are enough to help you lose 75 pounds safely.
How much weight can you lose in 4 months?
On average, expect to lose 16 – 32 pounds in 4 months. It is a safe amount for most people to lose in 4 months. It’s also in line with the recommended amount of losing 1 – 2 pounds a week.
With a daily calorie deficit of 500, expect to lose 16 pounds in 4 months. Double it to a calorie deficit of 1000 daily to lose 32 pounds in 4 months.
However, keep in mind that these numbers vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; age, gender, weight, height, and activity levels. Due to these differences, some people might lose more or less weight in 4 months.
An active person who exercises daily, for example, will not lose the same pounds in 4 months as someone with a sedentary lifestyle with little to no activity.
In the same way, a person who weighs over 300-pounds will not lose the same amount in 4 months as someone who weighs less. The heavier person burns more calories because their energy needs are much higher.
Is it possible to lose 75 pounds in 4 months? Conclusion
While it is possible to lose 75 pounds in 4 months, it is not recommended. It is much more than what experts recommend you lose in 4 months.