weight loss concept

How Much Weight Can You Lose In 46 Days?


How much weight can you lose in 46 days?

Expect to lose 6.57 – 13.14 pounds in 46 days. This is a safe amount to lose in 46 days. It’s also what the CDC (center for disease control and prevention) recommends for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 6.57 pounds in 46 days. Double it to a daily calorie deficit of 1000 to lose 13.14 pounds in 46 days.


While it is possible to lose more weight in 46 days, it is not recommended. You’d have to resort to unhealthy measures such as; severely restricting your calories or exercising too long. A dangerous approach to weight loss that is not recommended.

weight loss concept

Reduce your daily calories to lose weight.

Eating fewer calories is the key to losing weight in 46 days. Most experts recommend a moderate calorie reduction of at least 500. This way, you still have plenty of calories to survive on.


The best way to achieve this calorie reduction is with portion control and eliminating junk food from your diet.


Practice portion control at all times. Use the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and fruit. Or better yet, use smaller dinner plates or bowls when serving your food. We tend to eat more with large dinner plates as food appears smaller.


Avoid junk food when trying to lose weight in 46 days. These foods are bad for weight loss as they’re high in calories with little nutrition. You find yourself eating more and more calories to feel full.


A Chocolate creme donut, for example, contains 270-calories. That’s a lot of unnecessary calories for something that won’t even keep you full for long. Eliminate these from your diet to lose weight in 46 days.

healthy fish meal

Eat better and plan your meals.

Make up for the reduced calories by eating more nutrient-dense foods. Add more protein and fiber foods to your diet. These are better for weight loss as they keep you full for longer.


Start your day with high-fiber oatmeal or high-protein eggs, and you’ll notice a reduced appetite throughout the day.


High-protein foods such as; fish, poultry, legumes, tofu, and lean meats are easy to incorporate into your diet. Enjoy them at breakfast, lunch, or dinner.


High-fiber foods such as; whole grains, fruits, veggies, nuts, and seeds are also good for weight loss. Substitute refined cereals for healthier whole-grain alternatives, and you will feel full for longer.


Enjoy fresh fruit after your meal instead of baked desserts to reduce your daily calories. Add veggies such as; kale, spinach, or broccoli to your meals. These nutrient-dense veggies are a great way to add volume to your meal.


Lastly, planning and prepping your meals can help you make healthier choices. You don’t have to let hunger decide what you eat. It’s hard that you will opt for KFC with a fried full of ready-made meals.

woman exercising

Do some cardio and lift more weights.

Exercising  can help you burn extra calories. Most experts recommend healthy adults spend at least 250 minutes exercising weekly. A good workout routine should include both cardio and weight training. Alternate between these two for best results.


Cardio exercises help you burn calories fast by raising your heart rate. Thee include activities such as; swimming, running, rowing, and cycling. With strength training, you’re working against a force to build muscle. Deadlifts, squats, planks, and pull-ups are good examples.


The good thing with exercise is that the more you weigh, the more calories you burn. Choose workouts you enjoy doing. You’re more likely to be consistent this way and burn more calories.


If you hate running, consider walking or cycling instead. If you hate exercising outdoors, invest in quality at-home workout equipment. Do these to burn enough calories to lose weight in 46 days.


How much weight can you lose in 46 days? Conclusion

Generally, expect to lose 6.57 – 13.14 pounds in 46 days. This is a safe and healthy amount to lose in 46 days for most people.