weight loss concept

Can I Lose 39 Pounds In A Month?


Can I lose 39 pounds in a month?

It is not possible to lose 39 pounds in a month. This is more than what experts recommend you lose in a month and is unsafe.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 136,500 to lose 39 pounds. In a month, this comes down to a daily calorie deficit of 4,550. A high amount that most people will not be able to achieve.


Most experts recommend a moderate calorie reduction of at least 500. While this is enough to help you lose some weight, it is not enough to lose 39 pounds in a month. You still have an extra 4,050 calories to burn with exercise.


You’d have to exercise long and hard to burn these many calories with exercise. A 185-pound person, for example, burns approximately 294-calories in 30-minutes on a stationary rower.


This person would have to exercise for at least 7 hours daily to burn enough calories to lose 39 pounds in a month. An unsafe and unhealthy approach to weight loss that is not recommended.

woman measuring waist with measuring tape

How long will it take to lose 39 pounds?

Generally, it takes about 19.5 weeks to 39 weeks to lose 39 pounds. This is a safe amount of time for most people. Also, it’s what most experts recommend for healthy weight loss.


At a weight loss rate of 1-pound a week,e expect to lose 39 pounds in 19.5 weeks, a little over 9-months. Double it to a weight loss rate of 2-pounds a week to lose 39 pounds in 39 weeks, a little over 4-months. You can achieve this by eating fewer calories and exercising often.


You don’t have to change all aspects of your die to achieve this reduction. Start with small sustainable changes such as portion control at mealtimes. Serve your food on smaller plates or bowls at mealtimes to eat less. Or better yet, use the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.


Also, eliminate empty calories from your diet. Think of foods such as; instant noodles, ice cream, cookies, cakes, fried foods, pastries. Avoid these foods to lose weight as they’re high in calories with little nutrition.

healthy food

Eat better to lose weight.

Focus instead on eating more nutrient-dense foods full of protein and fiber. These foods are better for weight loss as they keep you full for longer. Start your day with high-fiber oatmeal or high-protein eggs, and you’ll notice a reduced appetite throughout the day.


Enjoy lean meats, fish, tofu, legumes, or poultry for lunch. These high-protein foods are easy to incorporate into your daily diet. Besides, by eating more protein, you reduce your appetite and boost your metabolism. A win-win situation when trying to lose weight.


Or better yet, enjoy some high-fiber fruits, vegetables, or whole grains. These are just as good for weight loss as they keep you full for longer.


Swap out refined cereals for healthier whole-grain alternatives. Also, fruits and vegetables add volume to your meals. They’re low in calories and you can enjoy an extra serving or two.

woman running up straircase

Exercise to burn extra calories.

Most experts recommend that healthy adults spend at least 200 minutes exercising weekly. A combination of cardio and weight training is ideal.


Cardio exercises such as; running, rowing, swimming, or jumping rope burn calories fast. Strength training exercises such as; deadlifts, squats, or lunges help build muscles. The more muscle you have, the more calories you burn.


Start slow and choose workouts you enjoy doing to avoid getting overwhelmed. If you hate exercising outdoor, invest in quality at-home workout equipment and vice versa.


If you’re short on time, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are as effective at burning fat.


Can I lose 39 pounds in a month? Conclusion

No, you cannot lose 39 pounds in a  month. It is much more than what experts recommend you lose in a month and is dangerous.