weight loss concept

can you lose 21 pounds in a month


Can you lose 21 pounds in a month?

While it is possible to lose 21 pounds in a month, it is not recommended. It is much more than the 4 – 8 pounds most experts recommend you lose in a month and is considered unsafe.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 73,500 to lose 21 pounds. In a month, this comes down to a daily calorie deficit of 2,450. A number that most people will struggle 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 21 pounds in a month. You still have an extra 1,950 calories to burn with exercise.


Exercising at the correct duration and intensity can help you burn extra calories to lose weight faster. A 185-pound person, for example, burns approximately 252-calories in 30 minutes of weight lifting.


This person would have to maintain this workout for at least 4 hours to burn enough calories to lose 21 pounds in a month. An unrealistic task for most people. Not only due to the time commitment required but also the intensity. Most people will struggle to maintain such an intense workout while eating at a calorie deficit.


You’re better off losing 21 pounds at the recommended rate. It’s better for your health, and it also increases the likelihood that you keep it off for good.

woman measuring waist

How long does it take to lose 21 pounds?

On average, it takes about 2.5 months to 5 months to lose 21 pounds. It is a safe amount of time for most people to lose 21 pounds. It’s also in line with what most experts and the CDC (center for disease control and prevention) recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 21 pounds in 5 months. Double it to a daily calorie deficit of 1000 to lose 21 pounds in 2.5 months.


You can achieve this deficit by eating fewer colors and exercising often. Start with changing your diet for weight loss. Cut out junk food and empty calories such as; ice creams, donuts, potato chips, ultra-processed dry snacks, sugary drinks, fried foods, cookies, cakes, pastries, and alcohol.


Avoid these foods when trying to lose weight as they’re high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite. Focus on eating more nutrient-dense foods such as; vegetables, protein, fiber, and complex carbs instead.


Portion control can also help you eat less. Use simple tips such as serving your food on smaller plates or bowls. We tend to overestimate how much food to eat with oversized dinner plates.

woman lifting dumbbell

Exercise to lose more weight.

Healthy adults should spend at least 200 minutes (more than 3-hours) exercising weekly. It is not only good for your heart but also for weight loss.


Cardio exercises such as; swimming, running, rowing, or cycling are especially great at helping you burn calories fast. If you hate cardio, consider weight training exercises such as; deadlifts, planks, squats, or lunges.


Start slow and build momentum as you go to avoid getting overwhelmed. Also, Focus on workouts you enjoy doing. If you hate exercising outdoors, invest in quality at-home workout equipment. Or better yet, sign up for a fun class bear you such as; Tabata, Zumba, or kickboxing.


If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 3-minutes to complete yet are just as effective at burning fat. The good thing about exercise is that the more you weigh, the more calories you burn once you get started.


Can you lose 21 pounds in a month? Conclusion

Although it is possible to lose 21 pounds in a month, it is not recommended. Losing this much weight in a month is considered unsafe for most people. It is much more than what experts recommend you lose in a month.