Is it possible to lose 90 pounds in 6 months

To determine how many calories you need to eat to lose weight, use the calculator here. However, tracking calories can work exceptionally well when paired with healthy lifestyle modifications, such as eating more vegetables or exercising regularly.

Tracking your calorie intake can help you stay on track with your weight loss goal, especially when combined with a healthy diet and lifestyle modifications.

Fiber is a type of indigestible carbohydrate that can aid weight loss. This is because fiber slows the rate the stomach empties its contents, which in turn may help you feel full for longer 2 , 3. In addition, studies have shown that fiber, especially soluble fiber, may reduce the production of hunger hormones, such as ghrelin, and increase the production of fullness hormones, such as cholecystokinin CCK , glucagon-like peptide 1 GLP-1 , and peptide YY PYY 4 , 5.

By curbing your appetite, fiber may help reduce your calorie intake and lead to effortless weight loss 6. Foods that are high in fiber include most vegetables, fruits, nuts, whole grains, and seeds. Alternatively, you could try taking a fiber supplement, such as glucomannan. Fiber can help you stay full for longer, which in turn may reduce your calorie intake and help you lose weight. Diets higher in protein have been shown to boost your metabolism, curb your appetite, preserve muscle mass, and may reduce harmful belly fat 8 , 9 , In fact, research has shown that simply following a higher protein diet may help you burn an additional 80— calories per day 11 , Moreover, a higher protein diet may help prevent weight regain.

Choosing healthy foods, such as meats, seafood, eggs, nuts, seeds, and legumes in favor of other foods is a great way to increase your protein intake. Increasing your protein intake may help you lose weight by boosting your metabolism, curbing your appetite, and reducing belly fat. Refined carbs , also known as simple carbs, are sugars and refined grains that have been stripped of nutrients and fiber during processing. Common sources of refined carbs include white bread, white flour, pasta, sweets, and pastries.

Refined carbs are not only a poor source of nutrients but also tend to have a high glycemic index. This means they are digested and absorbed quickly. This can cause rapid spikes and dips in blood sugars , followed by increased cravings, hunger, and a higher risk of overeating In addition, some research has linked a higher intake of refined carbs to carrying more visceral fat — a type of fat that is linked to a higher risk of chronic diseases like heart disease 16 , For example, a study including 2, participants discovered that a higher intake of refined carbs was linked to carrying more belly fat, whereas a higher intake of whole grains was linked to carrying less belly fat These beverages are often packed with sugar and calories, lack other nutrients, and contribute to weight gain over time — all without filling you up 19 , Aim to swap refined carbs for whole-grain alternatives, such as brown rice, quinoa, couscous, and whole-grain bread, or for more high protein foods.

Choosing more whole-grain carbs and protein-rich foods instead of refined carbs can help you stay full for longer and aid weight loss. With a goal such as losing pounds, willpower alone is not always enough to ensure long-term success.

It helps you stay on the right path for weight loss success and allows you to make adjustments along the way. One way to stay accountable is to weigh yourself more frequently. Another way to stay accountable is to keep a food journal. It allows you to keep track of your food intake, which can help you lose weight and keep it off longer 22 , Lastly, you could try partnering with a friend who has similar weight loss goals, or joining an in-person or online weight loss community.

Doing so can not only help you with your goal but also make things fun to help keep you motivated Staying accountable can help you lose weight. Several ways to do so is weighing yourself regularly, keeping a food journal, and having an accountability partner. To start, vegetables are a good source of fiber — a nutrient that can slow the rate of stomach emptying and increase feelings of fullness 2 , 3.

Also, vegetables tend to have a high water content , which gives them a low energy density. I'm not sure what exactly motivated me to start at that point. Let's do this! Abby before her weight loss journey. To date, I have lost 90 pounds.

I still have a few more pounds to lose, but I've come a long way. Lately, I've been receiving messages and inquiries on how I did it. The truth is and you're going to hate me for this , there's no shortcut to losing weight. There's no magic pill or fad diet that will get you there. However, it's not that hard either, and trust me, it can be done! Abby after her weight loss journey. Please note, though, that I am not a doctor or an expert.

I'm just writing based on my own journey and experience. For me, I did not wait for the New Year to start. It doesn't matter if it would be someone's birthday in a few days or the holidays are fast approaching.

There's no better time to start than now. Remember what they say, "A year or month or week from now, you'll wish you started today. This is an estimate of how many calories you'll burn if you were at rest for 24 hours.

It is the minimum amount of energy your body needs to function. This includes breathing and keeping your heart beating. This is the most important thing and my key to weight loss. Count your calories right down to condiments. I became very meticulous with counting calories and it paid off.

There are a lot of apps that can help you track your daily caloric intake. Just make sure that your inputs are accurate and verified. Don't trust everything you see on apps. If you have to measure and weigh every meal, feel free to do so. The key to weight loss is creating a deficit in your daily caloric intake and daily caloric maintenance. Invest in yourself. We know that gym memberships don't come cheap, but this made me accountable.

I wanted to make the most of what I paid for and it meant going to the gym on a regular basis. My own personal work out? On my first day, I started at 30 minutes on the treadmill.

The next day, I challenged myself to an hour of cardio and some weight lifting. After a few days, I found myself increasing the speed and inclination on the treadmill. To date, I spend 6 to 7 times a week at the gym on the treadmill for at least an hour more if my family plans to eat out and lifting weights for 30 to 40 minutes.

Once you sense your body adjusting to your workout routine and it gets comfortable or easy, make sure you increase the intensity. There are days when you just can't help yourself and you just want to eat. This doesn't mean that you have to suffer just because you're on a diet. What I do is work out first and then eat what I'm craving for. For example, if I want to eat a double cheeseburger from McDonalds and it's about calories, I will burn that calories first and then eat.

Based on what I've read, this is what often leads to giving up — people crave for something, give in to their cravings, feel guilty afterwards, and just completely give up on their diet.

Exercise at least 30 minutes most days of the week to help accelerate weight loss, improve your muscle-to-fat ratio and keep lost weight off long-term. Mayo Clinic reports that while calorie control is most beneficial for weight loss, exercise can also help you lose weight and keep it off.

Incorporate cardiovascular exercises, such as walking, jogging, biking or swimming and resistance training exercises, such as weight lifting, squats, lunges, pushups and situps, into your program. Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

Share on Facebook. Step 1 Choose an energy intake of 1,, 1,, 1, or 1, calories per day, depending on your gender and activity level.