woman holding weight scale

can i lose 5 pounds in a month

Can you lose 5 pounds in a month?

It is possible to lose 5 pounds in a month. This is enough time for most people to lose this much weight.

 

It takes a calorie deficit of 3500 to lose a pound of fat. You’d need a higher calorie deficit of 17,500 to lose 5 pounds. In a month, this comes down to a daily calorie deficit of 583. A moderate amount that’s in line with what experts recommend for healthy weight loss. With the right diet plan and exercise routine, you can achieve this goal.

 

How long should it take to lose 5 pounds?

On average, it takes 2 1/2 weeks to 5 weeks to lose 5 pounds. A realistic time for most people to lose 5 pounds.

 

However, keep in mind that this might vary from person. Several factors influence how quickly you lose weight. These include factors such as; weight, activity levels, age, gender, height, and weight. For example, a person who weighs 250-pounds will not lose 5 pounds at the same rate as another person who weighs 125-pounds as the heavier person burns more calories.

weight loss concept

Understanding weight loss

Weight loss occurs when we eat less than the body burns. This results in a negative caloric balance forcing the body to tap into stored fat. When you’re trying to lose 5 pounds in a month, you need to create a daily calorie deficit of at least 583.

 

You can achieve this by eating less and burning extra calories with exercise. You don’t have to starve yourself either. A moderate calorie reduction of at least 500 calories is enough to start losing weight. Burn off the rest with weekly exercise. Do these, and you will lose 5 pounds in a month.

 

Changes to lose 5 pounds.

There are two best ways to reduce your calories.

 

One is by eliminating the unnecessary foods in your diet. Start with empty calories or junk foods you eat often. These convenience foods are highly processed and high in calories with little nutritional benefit. Think include foods such as; dry snacks, soft drinks, cakes, fried foods, and sweets.

 

Also, use portion control to reduce your calories. Use your plate as a serving guide. Fill half your plate with veggies before adding on protein or carbs. Or better yet, serve your food on smaller plates or bowls.

woman eating burrito

Eating to lose weight in a month.

Once you have determined how to reduce your calories, focus non choosing the right weight loss foods.

 

Choose foods that will keep you full for longer. These include foods such as; complex carbs, vegetables, fiber, and protein. Some good high-protein foods to include in your diet include; lean cuts of meat, fish, and poultry. Start your day with protein, and you’ll notice a reduced appetite throughout the day.

 

High-fiber foods such as beans, peas, and lentils are equally as good, have them for lunch or dinner. With vegetables, you can add volume to your meals to improve satiety.

 

Make healthy substitutions where possible, eat brown rice instead of white rice. Do these, and you won’t even notice the calorie reduction.

 

Break a sweat to boost weight loss.

Burn off extra calories to lose 5 pounds in a month with exercise. Aim for at least 200 minutes of moderate exercise weekly to meet this goal. As exercising can be challenging, opt for workouts you enjoy doing. You’re more likely to stay consistent with something you love.

 

Combine cardio workouts with strength training for best results. While cardio helps you burn calories, weight training helps build more muscle that boosts metabolism.

 

Can you lose 5 pounds in a month? Final thoughts

You can lose 5 pounds in a month. This is a safe goal for most people. It’s also in line with expert recommendations for healthy weight loss.