Is it possible to lose 80 pounds in a year?
It is possible to lose 80 pounds in a year. It is a safe amount to lose for most people. It’s also in line with what most experts recommend for healthy weight loss. That is to lose 48 – 96 pounds in a year.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher caloric deficit of 280,000 to lose 80 pounds. It comes down to a daily calorie deficit of 767. A calorie reduction that most people can achieve with diet or exercise.
We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, to lose 80 pounds in a year, you need to eat less. A calorie reduction of at least 767 leaves you with plenty of calories to survive on.
You don’t have to change all aspects of your diet to achieve this. Start with small changes such as cutting out junk food and other empty calories. These include foods such as; processed snacks, sweets, baked treats, sodas, and alcohol.
These foods are high in calories with little nutritional benefit. Reduce your intake or cut them from your diet to reduce your calories.
Portion control can also 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 or carbs to avoid overeating. Or better yet, serve your food on smaller plates or bowls.
Focus on eating nutrient-dense foods that keep you full for longer. Eat more vegetables, complex carbs, protein, and fiber. These foods are great for weight loss as keep you full for longer.
Also, this is a great way to eliminate unnecessary snacking. Start your day with high-fiber oatmeal or high-protein eggs, and you’ll notice a reduced appetite throughout the day.
Can exercise help you lose 80 pounds in a year?
Most experts recommend adults spend at least 150 – 300 minutes exercising weekly. It is not only good for your health but also for weight loss.
Alternate between cardio and weight training for best results. Cardio exercises such as; swimming, rowing, running, or cycling help burn calories fast. Strength training exercises such as; planks, squats, deadlifts, and lunges help build more muscle. The more muscle you have, the better your metabolism, as you burn more calories even at rest.
While exercise can help you burn calories, you have to do it at the right duration and intensity. A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to exercise for at least an hour to burn enough calories to lose 80 pounds in a year. A doable goal that most people can achieve.
Focus on workouts you enjoy doing to lose 80 pounds in a year. This way, you’re more likely to be consistent and exercise often. If you hate running, try rowing or cycling instead. If you hate exercising outdoors, invest in quality at-home workout equipment.
How much weight can you lose in a year?
On average, expect to lose 48 – 96 pounds in a year. It is a safe amount of weight for most people to lose in a year. This is also in line with the CDC (center for disease control and prevention) guidelines for healthy 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 factors can vary from person to person. Several factors affect how fast you lose weight. These include factors such as; activity levels, age, gender, height, and weight. Some people might lose more or less weight in a year due to these differences.
Is it possible to lose 80 pounds in a year? Conclusion
Yes, it is possible to lose 80 pounds in a year. It is a safe and realistic goal for most people. It’s also in line with what most experts recommend you lose in a year.