Can I lose 23 pounds in a month?
It is possible to lose 23 pounds in a month. However, it is not recommended. Losing this weight in a month might be dangerous for some people. It is much more than what experts recommend you lose in a month.
It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 80,500 to lose 23 pounds. In a month, this comes down to a daily calorie deficit of 2,683. A number that most people will struggle to achieve.
First, experts recommend a moderate calorie reduction of at least 500. While this is enough to jumpstart weight loss, it is not enough to lose 23 pounds in a month. You still have an extra 2,183 calories to burn with exercise.
Exercising can help you burn enough calories. However, it has to be at the correct duration and intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while running at a causal speed of 4-MPH.
This person would have to run at this speed for at least 4.5 hours to burn enough calories to lose 23 pounds in a month. An impossible and unrealistic goal for most people. Not only due to the intensity, but also the time commitment required.
How long will it take to lose 23 pounds in a month?
Generally, it takes about 11.5 to 23 weeks to lose 23 pounds. It is a healthy amount of time to lose 23 pounds safely for most people. It’s also what the CDC (center for disease control and prevention) recommends for safe weight loss.
With a daily calorie deficit of 500, expect to lose 23 pounds in 23 weeks, about 6-months. Double it to a daily calorie deficit of 1000 to lose 23 pounds in 11.5 weeks, about 3-months. You can achieve this by eating fewer calories and adding exercise to your routine.
Start with portion control. Most times, we tend to overestimate just how much we eat. You can counter this by serving your food on smaller plates or bowls. Or better yet, use your plate as a guide. Fill half the plate with veggies before adding protein or carbs.
Also, eliminate junk food from your diet. These include foods such as; cookies, cakes, pastries, fried foods, sugary drinks, ultra-processed snacks, and alcohol, especially beer. Avoid these foods as they’re high in calories with little nutritional benefit. Also, they’re full of additives and sugar that increase your appetite.
Drink more water to stay energized throughout the day rather than store-bought drinks full of sugar. Choose healthy snacks such as; fresh fruit, nuts, hard-boiled eggs, or greek yogurt instead of ultra-processed snacks.
Focus on eating more nutrient-dense foods such as vegetables, complex carbs, and protein instead. These foods are great for weight loss as they keep you full for longer.
Start lifting weights or do some cardio.
Exercising at the correct duration and intensity can help you burn extra calories to lose 23 pounds safely.
It is recommended that healthy adults spend at least 250 minutes exercising weekly. Cardio exercises such as; swimming, running, rowing, and cycling burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build muscle and boost metabolism.
Alternate between these workouts for best results. If you hate cardio, get started with weight training and vice versa. The goal is to focus on exercises you enjoy doing. You’re more likely to be consistent this way.
Can I lose 23 pounds in a month? Conclusion
Although it is possible to lose 23 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and might be unsafe.