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Can You Lose 16 Pounds in a Month?


Can you lose 16 pounds in a month?

While it is possible to lose 16 pounds in a month, it is not recommended. It is much 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 56,000 to lose 16 pounds. In a month, this comes down to a daily calorie deficit of 1,867. A high amount that most people will struggle to create and sustain.


It is recommended to reduce daily calories by at least 500 for weight loss. Although this is enough to lose weight, it is not enough to lose 16 pounds in a month. You still have an extra 1.567 calories to burn with exercise.


You’ll have to exercise intensely and for long to burn 1,567 calories. 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 2.5 hours every single day to burn enough calories to lose 16 pounds in a month. An unhealthy exercise routine with no rest days to allow your body to heal. Also, due to the intense time commitment, most people will find it hard to maintain this workout routine.


You’re better off losing 16 pounds at the recommended time.

woman showing off weight loss

How long will it take me to lose 16 pounds?

It takes about 2-  4 months to lose 16 pounds for most people. It is a safe amount of time that’s in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 16 pounds in 4 months. Double it to a weight loss rate of 2-pounds a week to lose 16 pounds in 2 months. You can achieve this by burning extra calories with exercise and eating less.


Let’s start with how to eat less. You can incorporate portion control tips such as the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. This way, you’d don’t have to worry about overeating at mealtimes. Or better yet, serve your food on smaller plates or bowls.


Also, consider eliminating empty calories from your diet. These foods are high in calories with little nutrition. Also, they’re full of added sugar and other additives that increase your appetite. Avoid these foods when trying to reduce your calories.

healthy food in container

Eat better and plan your meals.

Focus on nutrient-dense foods to make up for the reduced calories. Eat more vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with high-fiber oatmeal or protein-rich eggs. Enjoy lean cuts of meat, fish, or poultry for your lunch/dinner. Or better yet, have some legumes instead.


Add in vegetables such as; kale, spinach, broccoli, and Brussel sprouts to all your meals. These are low in calories and a great way to add volume to your meals. Fresh fruit such as; apples, pears, or strawberries makes for a great dessert after your meals or a midday snack.

woman exercising

Stay active to burn extra calories.

Healthy adults should spend at least 250-minutes exercising weekly. It is not only good for health but also for weight loss.


A good workout routine should include both cardio and weight training. While doing cardio, you increase your heart rate to burn calories fast. Some good cardio workouts include; jumping rope, swimming, running, cycling, and walking.


Start slow with these exercises and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider walking or biking instead.


When lifting weight, you work against a force to build and strengthen your muscle. Good strength training exercises include; squats, deadlifts, planks, and lunges.


If you’re new to lifting weights, work with a certified trainer to avoid injury. Also, this helps you maintain proper form and technique. Start slow and build momentum as you go. Vary your workout intensity for best results.


Can you lose 16 pounds in a month? Conclusion

Although it is possible to lose 16 pounds in a month, it is not recommended. It is an unhealthy goal and more than what experts recommend you lose in a month.