How long does it take to lose 20 pounds?

General
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I need to get down to 180 lbs from 188 lbs. I’m wondering how long this will take. I can currently run a mile in 10 minutes, do 15 push-ups, and hold a plank for a minute. I enjoy exercising and will continue, but I’d like to know the timeline for reaching my goal and being ready for a PFT in basic training.

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Hi Leah!

Based on your current fitness level and goal to reach 180 lbs from 188 lbs, along with preparing for a PFT (Physical Fitness Test) for basic training, your timeline can vary.

Generally, a safe and sustainable weight loss rate is about 1-2 pounds per week.

Given your starting weight of 188 lbs, aiming to lose 8 pounds would likely take around 4-8 weeks, depending on factors like diet, exercise consistency, and metabolism.

Since you enjoy exercising and are already at a decent fitness level (running a mile in 10 minutes, 15 push-ups, 1-minute plank), you have a good foundation. To optimize your progress:

  1. Exercise Consistency: Continue running, strength training (including push-ups), and core exercises (like planks).

  2. Nutrition: Focus on a balanced diet with a slight caloric deficit to support weight loss.

This typically involves reducing portion sizes, cutting down on processed foods, and ensuring adequate protein intake for muscle maintenance.

  1. Progress Tracking: Monitor your weight regularly and track improvements in your fitness performance (like faster mile times or increased push-up reps).

For readiness for a PFT in basic training, aim to not only meet but exceed the minimum requirements.

Typically, these include running a certain distance in a set time, completing a number of push-ups and sit-ups in a minute, and possibly other exercises like pull-ups.

To estimate your readiness:

  • Check the specific requirements of the PFT for your branch of service.

  • Practice these exercises regularly to improve your performance.

  • Consider consulting with a fitness trainer or coach who specializes in military fitness to tailor your training program for optimal results.

By staying disciplined with your exercise routine and maintaining a healthy diet, you should be well-prepared for both reaching your weight goal and excelling in your PFT.

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If you lose it in a healthy way, which would be the wise course of action, I’d say at least two months.