How long does it take to lose weight from 180 pounds to 120 pounds

It usually takes 6 months to 1 year to lose weight from 180 pounds to 120 pounds, and the specific duration is related to factors such as basal metabolic rate, dietary control intensity, exercise plan execution, changes in weight base, and individual hormone levels. The speed of weight loss should follow scientific rules, and reducing 1-2 pounds per week is relatively safe. When the initial weight base is large, weight loss may be faster, and as weight decreases, there may be a plateau period of metabolic adaptation. Adopting a high protein, low-carbon diet combined with resistance training can help reduce muscle loss and maintain basal metabolism. It is recommended to choose aerobic exercise methods such as swimming and elliptical exercise that have less joint pressure, and consume 300-500 calories per day. Weight management requires continuous monitoring of changes in body fat percentage. Simply pursuing rapid weight loss can lead to skin laxity and metabolic damage.

It is recommended to conduct regular body composition analysis during the weight loss process and adjust the calorie gap of the diet according to the stage. Maintaining a daily water intake of at least 2000 milliliters and sleeping for no less than 7 hours can help maintain hormone balance. When encountering a plateau period, you can try adjusting your exercise mode or adopting intermittent fasting, but extreme dieting should be avoided. Long term maintenance of target weight requires establishing sustainable healthy lifestyle habits, including core behavioral patterns such as regular meals, controlling refined sugar intake, and cultivating active exercise awareness.