weight loss concept

can you lose 45 pounds in 30 days


Can you lose 45 pounds in 30 days?

No, it is not possible to lose 45 pounds in 30 days.


This is a huge amount of weight to lose in such a short amount of time and is considered risky and unsafe for most people, and here’s why;

  • Losing a pound requires a calorie deficit of 3500 calories.
  • Losing 45 pounds requires a higher deficit of 157,500 calories.
  • In 30 days, this comes to a daily deficit of 5300 calories.

An amount almost 5x what most experts recommend for healthy weight loss. Using such extreme measures to lose weight fast can negatively affect your health. First, you’d have to severely restrict your calories to achieve this type of weight loss.


This can leave you feeling deprived, almost like you’re starving. Second, you’d have to spend at least 5-hours exercising intensely to burn enough calories to maintain this type of weight loss.

woman standing on weight scale

How quickly can you lose 45 pounds?

Generally, you can expect to lose 45 pounds in 6 months to a  year. This is a more realistic timeframe that’s in line with the CDC guidelines for healthy weight loss.


With a daily deficit of 500 calories, expect to lose 45 pounds in a year. With a daily deficit of 1000 calories, expect to lose 45 pounds in 6-months.


However, keep in mind that this can vary from person to person. How quickly you lose weight is also affected by factors such; current weight, height, age, gender, and activity level. A person weighing more than 250-pounds will lose more weight as their body burns more calories than a person weighing 130-pounds.


While we can change some factors that affect weight loss such as the caloric deficit, most of these factors are out of your control.


How weight loss works.

Ut is important to understand how weight loss works to lose 45 pounds safely.  Weight loss occurs when we eat less than the body burns. This negative balance forces your body to tap into stored fat, jumpstarting the weight loss process.


The numbers tell us that it takes a deficit of 3500 calories to lose a pound. With a 500-calorie daily deficit, you can lose a pound in a week. Double it to a daily deficit of 1000 calories to lose 2 pounds a week. The best way to do this is with the combined efforts of diet and exercise.

woman eating healthy food

Eating for weight loss

Start by eating fewer calories to maintain a deficit. There are two ways to do this. The first is by reducing your food portions. Serve on smaller plates.


Eating the right amount of food can help you reduce your calories. Second, Eliminate high-calorie foods with little to no nutritional benefits. These include foods such as; sugar-filled beverages, fried foods, dried snacks, baked goods, and alcohol.


Also, make healthy substitutions where possible. Instead of eating fried chicken, why not opt for grilled chicken instead.


Once you have reduced your calories, focus on eating the right weight loss foods. Eat more foods that are high in volume, feeling, and satisfying. These include foods such as; leans cuts of protein, high-fiber foods, vegetables, and complex carbs. This way, you can increase satiety and reduce your calories to lose 45 pounds.


Exercise to lose weight.

Exercise is a great way to burn extra calories to lose 45 pounds. Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly.


Your workout routine should include both cardio and weight training for best results. While cardio workouts burn more calories, weight training helps you build muscle to boost metabolism. As consistency is key, only do workouts you love.


This way, exercise becomes a fun activity to look forward to, not something to dread doing.


Can you lose 45 pounds in 30 days? Final thoughts

Losing 45 pounds in 30 days is not safe or healthy for most people.


This type of rapid weight loss is discouraged as it involves extreme measures that put your health at risk. A more realistic timeframe to have in mind to lose 45 pounds is anywhere between 6 months to a year.