How Much Weight Can You Lose in Four Months if You Weigh 230?

You might be able to lose a pound or two a week.
i Creatas Images/Creatas/Getty Images

If you weigh 230 pounds but want to lose some weight before a wedding or vacation in four months, it's possible to give your body a significant transformation. Don't expect to lose 75 pounds, but by adopting such lifestyle changes as regular exercise and a healthy diet, you'll be able to shed significant pounds over the coming few months.

Weight-Loss Goal

The weight you can expect to lose in four months depends on how frequently you break a sweat and just how well you eat. On average, however, advises setting a weight-loss goal of 1 to 2 pounds per week. Such a goal might be difficult for someone who just needs to lose a couple pounds to reach an ideal weight, but if you weigh 230 pounds, this goal is reachable. If you can routinely lose 2 pounds per week, you'll lose about 32 pounds over four months.

Making a Commitment

Setting a goal of losing 1 to 2 pounds per week for the next four months is just the beginning. Once you create the goal, commit to it by making tangible plans. You likely won't have success if you loosely commit to losing weight by telling yourself you should exercise more. Instead, decide exactly how much time you can commit to working out. If you're able to meet the recommended 300 minutes of aerobic exercise per week, commit to working out 60 minutes per day, five days a week, for example.

Choosing Your Exercises

Losing 1 to 2 pounds per week is possible through regular aerobic exercise, and this type of exercise is ideal not only for its calorie-burning benefits, but because it encompasses a wide range of exercises for your consideration. If you have a backyard pool or live near a fitness center, consider swimming laps several days a week. If you enjoy a solitary workout, take up jogging, cycling or even walking at a brisk pace. People who wish to visit a gym can use such aerobic exercise machines as the treadmill, stationary bike and rowing machine.

Making Dietary Changes

If your weight has reached 230 pounds, it's likely done so due to a lack of exercise or because of an unhealthy, high-calorie diet. You'll greatly increase your odds of losing weight and keeping it off if you complement your frequent exercise with dietary changes. The American Council on Exercise suggests avoiding foods high in fat and reducing the size of your meals by around 10 percent. recommends that your diet consist of whole grains, vegetables and fruit, with protein from lean sources such as fish and chicken.

the nest