sporty woman eating apple

Can You Lose 23 Pounds In A Week?


Can you lose 23 pounds in a week?

It is not possible to lose 23 pounds in a week. Losing this weight in a week is not recommended and is unsafe.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 80,500 to lose 23 pounds. In a week, this comes down to a daily calorie deficit of 11,500. An impossible and unrealistic number for most people.


Most experts recommend a moderate calorie reduction of at least 500 for weight loss. Although this is enough to jumpstart weight loss, it is not enough to lose 23 pounds in a week. You still have an extra 11,000 to burn with exercise.


Exercising can help you burn extra calories. However, it has to be at the correct duration and intensity. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming.


This person would have to swim for at least 22 hours daily to burn enough calories to lose 23 pounds in a week. An impossible and unrealistic goal for most people. Not only due to the intensity required but also the time commitment.


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

woman measuring waist with measuring tape

How fast can I lose 23 pounds?

It takes about 3- 6 months to lose 23 pounds. It is a safe amount of time to lose 23 pounds. It’s also what the experts recommend for healthy weight loss.


At a weight loss rate of losing 1 pound a week, expect to lose 23 pounds in 6 months. Double it to a weight loss rate of losing 2 pounds a week to lose 23 pounds in 3 months. You can chive this by eating fewer calories and exercising more often.


Start with diet changes such as controlling your food portions. Dinner plates and serving sizes have gotten bigger making it hard to portion your food. Avoid this by using by serving our food on smaller side plates or bowls. Or better yet, use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs.


Also, eliminate junk food from your diet. These include foods such as; cakes, cookies, pastries, sugary drinks, fried foods, ultra-processed snacks, or alcohol, especially beer. 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.


Drink more water to stay energized instead of high-sugar energy drinks. Make your coffee or tea at home instead of buying store-bought drinks.  A cup of Starbucks coffee frappuccino contains 200 calories, while a Peppermint hot chocolate contains as much as 360-calories?

Focus instead on eating nutrient-dense foods such as vegetables, protein, and complex carbs to make up for the reduced calories.

woman exercising

Add cardio and weight lifting to your routine.

Exercising can help you burn extra calories to lose 23 pounds safely.


It is recommended that healthy adults spend at least 250 minutes exercising weekly. Alternate between cardio and weight training for best results.


Cardio exercises such as; running, rowing, and cycling helo burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build muscle and boost your metabolism.


Start with workouts you enjoy doing. You’re more likely to be consistent this way. If you hate running, consider walking or cycling instead. If you hate exercising alone, sign up for a fun class or consider team sports.


Can you lose 23 pounds in a week? Conclusion

Losing 23 pounds in a week is not possible and is unsafe. It is much more than what experts recommend you lose in a week and is not recommended.