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Can you lose 13 pounds in a month?


Can you lose 13 pounds in a month?

It is possible to lose 13 pounds in a month. However, it is not recommended. It is much more than the 4 – 8 pounds most experts recommend you lose in a month.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 45,500 to lose 13 pounds. In a month, this comes down to a daily calorie deficit of 1,517. A number that most people will struggle to achieve for several reasons.


First, most experts recommend a moderate daily calorie reduction of at least 500 for weight loss. It is enough to lose weight without leaving you feeling deprived. However, it is not enough to lose 13 pounds in a month. You still have to burn an extra 1,017 calories with exercise.


Second, you’ll have to exercise intensely and longer to burn 1,017 calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while lifting weights.


This person would have to maintain this workout for at least 2 hours every day to burn enough calories to lose 13 pounds in a month. An unrealistic and unhealthy expectation. Also, this is much more than the amount of time experts recommend you spend exercising weekly. This is not recommended as your body needs to rest and heal.

sporty woman

How long will it take to lose 13 pounds?

Generally, it takes about 1.5 – 3 months to lose 13 pounds. A safe and healthy amount of time to lose 13 pounds for most people. It’s also in line with what experts recommend for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 13 pounds in 3 months. Double it to a weight loss rate of 2-pounds a week to lose 13 pounds in 1.5 months. You can do this by adding exercise to your routine and eating fewer calories.


Cut off junk food and other empty calories first. These foods are bad for weight loss as they’re high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite.


Find healthier alternatives to these foods to lose weight. Drink water to stay energized instead of high-calorie energy drinks. Enjoy fresh fruits such as; apples after your meal instead of baked desserts.

healthy food in container

Focus on nutrition.

Prioritize nutrient-dense foods to make up for the reduced calories. Add protein to your meals as they reduce appetite and boost metabolism. Some good protein sources include; eggs, lean meats, poultry, and fish. Start your day with eggs rather than the usual sugar-filled box cereal.


Fiber-foods such as; beans, peas, and lentils are just as filling. Enjoy them for lunch or dinner.


Lastly, vegetables such as; kale, spinach, broccoli, and Brussel sprouts should always be on your plate. Veggies add volume to your meals making them more filling. Also, as they’re low in calories, you can enjoy an extra serving or two.

woman lacing her shoes about to exercsie

Exercise to burn calories.

Most experts recommend that you spend 30 – 90 minutes exercising daily with a full day of rest per week. It is not only good for your health but also for weight loss.


A good weight loss routine consists of both cardio and weight training exercises. Cardio exercises such as; swimming, running, rowing, and cycling burn calories fast. Weight training exercises such as; deadlifts, lunges, planks, and squats build and strengthen muscles.


Alternet between these to exercise different muscles groups in the body. Start slow and build momentum as you go. Don’t exercise the same way at the same pace every single day. Vary your intensity as you progress.


Focus on workouts you enjoy doing. You’re more likely to be consistent this way.


Can you lose 13 pounds in a month? Conclusion

Although it is possible to lose 13 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is considered unhealthy.