weight loss concept

How Much Weight Can You Lose in 32 days?


How much weight can you lose in 32 days?

Expect to lose 4.6 – 9 pounds in 32 days. It is a safe amount to lose in 32 days for most people. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 4.6 pounds in 32 days. Double it to a weight loss rate of 2-pounds a week to lose 9 pounds in 32 days.


While it is possible to lose more weight in 32 days, it is not recommended. You’d have to resort to unhealthy measures such as severely restricting your calories or exercising too long. An unsafe approach to weight loss.

woman showing off weight loss

Eat at a calorie deficit daily.

Your body has to burn more calories than what you consume to lose weight in 32 days. The best way to achieve this is by eating fewer calories and exercising to burn extra calories.


Start by eliminating junk food and sugary drinks from your diet to reduce your daily calories. Avoid these foods as they’re high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite.


Sugary drinks such as; energy drinks, fruit concentrates, store-bought coffee are just as bad. A cup of Starbucks salted caramel mocha, for example, contains a whopping 330-calories. Have several of these daily, and you can forget about trying to lose weight.


Eliminate these from your diet or find healthier low-calorie alternatives. If you have to drink coffee to stay energized, make your own at home and skip the high-calorie additions. Or better yet, drink water to stay energized rather than sugar-filled energy drinks.

healthy food

Prioritize nutrient-dense foods.

Focus on better nutrition to make up for the reduced calories. Ensure your daily diet is full of vegetables, protein, and fiber. These are great for weight loss as they keep you full for longer.


Add protein-rich foods such as; eggs, lean meats, poultry, and fish to your diet to reduce appetite and boost your metabolism.


Fill up on fiber by adding vegetables, fruits, and whole grains to your meals. Swap out white bread, pasta, and refined cereals for whole-grain alternatives. You will feel fuller for longer.

intermittent fasting concept

Try intermittent fatsing.

Intermittent fasting is an eating approach that cycles between prolonged periods of eating and fasting. This approach can help you lose weight as your eating time is restricted. As a result, you end up consuming fewer calories.


There are different schedules to choose from. The most effective for weight loss are OMAD (one meal a day), alternate-day fasting, or the 16:8 fasting diet.


With alternate-day fasting, for example, you eat every other day and fast for 36-hours. You can lose weight in 32 days with this schedule as you go for a whole day without eating any food.

woman lifting dumbbell

Add cardio and strength training to your routine.

It is recommended that healthy adults spend at least 200 minutes exercising weekly. It is not only good for your health but also for weight loss. Add cardio and strength training to your routine for best results.


Cardio is a physical activity that raises your heart rate to burn calories fast. With cardio, you find yourself breathing fast and hard. Some good cardio workouts include; swimming, running, rowing, cycling, or hiking.


Start slow and focus on the workout you enjoy doing. If you hate running, consider biking or swimming. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete yet are just as effective at burning fat.


Strength training involves working against a force to build and strengthen your muscles. This often involves lifting weights at the gym or using your body weight. Some good strength training exercises include; squats, deadlifts, lunges, or pull-ups.


How much weight can you lose in 32 days? Conclusion

Expect to lose 4.6 – 9 pounds in 32 days. It is a safe and healthy amount to lose in 32 days for most people.