weight loss concept

can you lose 26 pounds in a month


Can you lose 26 pounds in a month?

It is possible to lose 26 pounds in a month. However, it is not recommended. It’s 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 91,000 to lose 26 pounds. In a month, this comes down to a daily calorie deficit of 3,033. An unrealistic number for most people due to several reasons.


First, most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to help you lose weight without leaving you feeling starved. However, it is not enough to lose 26 pounds in a month. You still have an extra 2,533 calories to burn with exercise.


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


This person would have to maintain this workout for at least 5 hours to burn enough calories to lose 26 pounds in a month. A difficult task due to the time commitment and intensity required. Also, it’s much more than what experts recommend you spend experiencing weekly.

woman measuring waist with measuring tape

How long will it take me to lose 26 pounds?

Generally, it takes about 3 – 6.5 months to lose 26 pounds. It is a safe amount of time to lose 26 pounds for most people. It’s also in line with what experts recommended for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 26 pounds in 6.5 months. Double it to a weight loss rate of 2-pounds a week to lose 26 pounds in 3 months. You can achieve this by eating fewer calories and exercising often.


Start with tracking your calories to lose 26 pounds. It will help you evaluate your diet to make healthier choices. It’s hard to enjoy that slice of cake when you know just many calories it contains.


Eliminate junk food and other empty calories. These foods are high in calories with little nutritional benefits. Swap out cookies, cakes,  pastries, fried foods, and sugary drinks or other alternatives. Also, these foods are full of additives that increase your appetite.


Drink water to keep yourself energized throughout the day rather than high-calorie energy drinks. Choose healthier snacks such as; fresh fruit or nuts rather than ultra-processed dry snacks.


Also, consider portion control to help you eat less. Use your serving plate as a guide. Fill half the plate with veggies before adding protein or carbs. Or better yet, serve your food on smaller side plates or bowls to avoid overeating.

healthy food

Focus on nutrition.

Focus on eating more nutrient-dense foods to make up for the reduced calories. Start your day with protein-rich foods, and you’ll notice a reduced appetite throughout the day. For lunch and dinner, consider lean meat, poultry, or fish. These are all great sources of protein you can add to your diet.


Also, consider high-fiber foods such as legumes that are just as filling. They make for a great alternative to animal proteins.


Add vegetables such as; spinach, kale, broccoli, and Brussel sprouts to your mealtimes. These foods are great for weight loss as they add volume to your meals. Also, you get to enjoy an extra serving or two without having to worry about extra calories.

woman exercising with dumbbells

Start exercising to burn extra calories.

It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. It is not only good for your health but also for weight loss. Start with workouts you enjoy doing to avoid getting overwhelmed.


Cardio exercises such as; running, jumping rope, swimming, and cycling help burn calories fast. If you hate cardio, consider weight training exercises. These include workouts such as; deadlifts, squats, lunges, and planks.


Alternate between these exercises for best results. If you struggle with a busy schedule, consider HIIT (high-intensity interval training) workouts that take less than 30-minutes to complete.


Can you lose 26 pounds in a month? Conclusion

While it is possible to lose 26 pounds in a month, it is not recommended. Losing this much weight in just a month is unsafe for most people.