weight loss concept

How Long Does It Take To Lose 23 Pounds?


How long does it take to lose 23 pounds?

Generally, it takes about 3- 6 months to lose 23 pounds. It is a safe and healthy amount of time to lose 23 pounds. It’s also what the CDC (center for disease control and prevention) recommends for safe weight loss.


With a daily calorie deficit of  500, expect to lose 23 pounds in 23 weeks, about 6-months. Double it to a daily calorie deficit of 1000 to lose 23 pounds in 11.5 weeks, about 3-months.


While it is possible to lose 23 pounds much faster, it is not recommended. You’d have to resort to dangerous measures such as severely restricting your calories or exercising too long. Unsafe measures that can affect your health.

woman measuring waist with measuring tape

Create a calorie deficit to lose weight.

Weight loss occurs when you consume fewer calories than the body burns. It results in a calorie deficit that forces the body to tap into stored fat. It takes a  calorie deficit of 3,500 to lose a pound of fat. You can achieve this by exercising more often and eating less.


Diet changes such as portion control can help you reduce your calories. Serve your food on smaller plates or bowls at mealtimes. Dinner plates have gotten bigger, making it hard to portion out your food properly.


Or better yet, use your plate as a serving guide. Fill half the plate with veggies before adding protein or carbs. Do these at mealtimes, and you will notice that eat less.


Also, eliminate junk food from your diet. These include foods such as; cookies, cakes, pastries, ultra-processed snacks, fried foods, sugary drinks, 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. Drink water to keep yourself energized rather than turning to high-calorie energy drinks. Do these, and you will lose 23 pounds safely.

sliced vegetables and cooked food on plate

Focus on nutrition.

Focus instead on eating more nutrient-dense foods to make up for reduced calories. Eat more vegetables, complex carbs, and protein to lose 23 pounds. These foods are great for weight loss as they keep you full for longer.


Also, they reduce appetite and boost your metabolism.


Start your day with oatmeal or eggs instead of the usual sugar-filled cereal.  Enjoy lentils, peas, pr beans for lunch. The high-fiber foods are just as filling and are a great alternative for those who want to eat healthy on a budget.


Lean meats, poultry, and fish are protein-rich foods you can add to your diet. Vegetables such as; broccoli, Brussel sprouts, spinach, and kale should always be on your plate. As they’re low in calories, you can enjoy an extra serving or two.


Choose healthy snacks such as; nuts, fresh fruits, or greek yogurt instead.

woman exercising

Exercise to lose weight.

The American College of Sports Nutrition recommends healthy adults spend at least 150 – 300 minutes exercising weekly. It is not only good for weight loss but also for weight loss.


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


Alternate between these exercises for best results. Focus on workouts you enjoy doing as you get started. If you hate cardio, consider weight training. If you hate exercising alone, sign up for a class or consider team sports.


Do these, and you will burn enough calories to lose 23 pounds.


How long does it take to lose 23 pounds? Conclusion

Generally, it takes about 11.5 to 23 weeks to lose 23 pounds. This is a healthy amount of time to lose 23 pounds safely for most people.