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Is it healthy to lose 14 pounds a month?


Is it healthy to lose 14 pounds a month?

It is possible to lose 14 pounds in a month. However, it is not healthy. It is much more than what experts recommend you lose in a month and is considered unhealthy.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 49,000 to lose 14 pounds. In a month, this comes down to a daily calories deficit of 1,633. A number that most people will find hard to achieve and sustain for several reasons.


First,  a moderate calorie reduction of at least 500 is what most experts recommend for weight loss. Although this is enough to jumpstart weight loss, it is not enough to lose 14 pounds in a month. You still have an extra 1,133 calories to burn with exercise.


Second, you have to exercise intensely and for long to burn enough calories to lose 14 pounds in a month. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while lifting weights. This person would have to do this for  2 hours every day to burn enough calories to lose 14 pounds in a month. An unhealthy measure that is not recommended.

woman measuring waist with measuring tape

How long should it take to lose 14 pounds in a month?

It takes about 7 – 14 weeks to lose 14 pounds. It is a safe amount of time for most people. It’s also in line with the CDC (center for disease control and prevention) guidelines for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 14 pounds in 14 weeks, about 3.5 months. Double it to a weight loss rate of 2-pounds a week to lose 14 pounds in 7 weeks. You can achieve this by eating less and increasing your physical activity.


Start with small sustainable diet changes such as; controlling your food portions. Use simple hacks such as the MyPlate method when serving your food to avoid overeating. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. Or better yet, use smaller plates or bowls when serving your food.


Eliminate empty calories from your diet. These foods are full of additives and added sugar that increases your appetite. Also, they’re high in calories with little nutrition.


These include foods such as; cookies, cakes, pastries, fried foods, ultra-processed snacks, sugary drinks, and alcohol. Find healthier alternatives to your favorite junk foods. Drink water to stay energized rather than sugar-filled coffee or energy drinks. Do these, and you will lose 14 pounds safely.

healthy food in container

Focus on better nutrition.

Prioritize nutrient-dense foods to make up for the reduced calories. These foods are great for weight loss as they keep you full for longer.


Add protein-rich foods such as; lean meats, eggs, poultry, and fish to your diet. These can reduce appetite and boost your metabolism. Start your day with protein-rich eggs, and you’ll notice a reduced appetite throughout the day.


Fill up on fiber-rich vegetables, fruit, and whole grains. These foods are filling and should be part of your daily diet. Whatsmore, veggies such as; kale, spinach, or broccoli are a great way to add volume to your meals.

woman exercising at gym

Do more cardio and start lifting weights.

Exercising is one physical activity you can add to your routine to burn extra calories. It is recommended that healthy adults spend more than 200 minutes exercising weekly for weight loss.


Cardio is a physical activity that increases your heart rate to burn calories fast. These include activities such as; swimming, running, rowing, cycling, or jumping rope.


Weight lifting involves working against a force to build and strengthen your muscles. These include activities such as; deadlifts, lunges, planks, pull-ups, or squats.


Alternate between cardio and weight training to effectively exercise different muscle groups. Start slows and focuses on workouts you enjoy doing to avoid getting overwhelmed.


Is it healthy to lose 14 pounds a month? Conclusion

Although it is possible to lose 14 pounds in a month, it is not healthy or safe. It is much more than what experts recommend you lose in a month.