weight loss concept

Is It Possible To Lose 19 Pounds In A Month?


Is it possible to lose 19 pounds in a month?

It is possible to lose 19 pounds in a month. However, it is not recommended. It is much more than what experts recommend you lose in a month and is unsafe.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 66,500 to lose 19 pounds. In a month, this comes down to a daily calorie deficit of 2,216. A high amount that most people will struggle to achieve.


A moderate calorie reduction of at least 500 is what most experts recommend for weight loss. Although it is enough to jumpstart weight loss, it is not enough to lose 19 pounds in a month. You still have an extra 1,716 calories to burn with exercise.


You’d have to exercise long and hard to burn 1,717 calories daily. A 185-pound person, for example, burns approximately 294-calories in 30 minutes on a stationary rower. This person would have to maintain this workout for at least 3-hours to burn enough calories to lose 19 pounds. An unsafe workout plan can affect your health.

weight loss concept

How long to lose 19 lbs?

It takes about 9.5  – 19 weeks to lose 19 pounds. This is a healthy amount of time to lose 19 pounds for most people. It’s also the rate that the CDC (center for disease control and prevention) guidelines for safe weight loss.


At a weight loss rate of 1-pound a week, expect to lose 19 pounds in 19 weeks, a little over 4-months. Double it to a weight loss rate of 2-pounds a week to lose 19 pounds in 9.5 weeks, about 3-months. You can achieve this by reducing your daily calories and exercising often.


Start with small sustainable changes such as portion control. Use techniques such as the MyPlate method at mealtimes. Divide your plate into four equal sections for veggies, protein, carbs, and protein. Or better yet, use smaller side plates or bowls when serving your food.


Eliminate empty calories from your foods. These are bad for weight loss as they’re high in calories with little nutrition. Think of foods such as; cookies, cakes, candy, fried foods, instant noodles, or ice creams. Sugary drinks are also just as bad. Eliminate these foods from your diet or find healthier alternatives.

healthy food

Eat better to lose weight.

Focus on eating nutrient-dense foods to make up for the reduced calories. Ensure your diet is full of fiber and protein. These are great for weight loss as they keep you full for longer.


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


Adding more high-protein foods to your diet reduces appetite and boosts your metabolism. Lean meats, fish, tofu, poultry, and legumes are protein foods you can easily add to your diet.


High-fiber foods such as; fruits, veggies, and whole grains are also just as filling. With fruits and vegetables, you can add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two.

woman running- exercise

Do some cardio and lift more weights.

Exercising can help you burn extra calories to boost weight loss. Most experts recommend healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly.


A good workout plan should include both cardio and weight training.


Cardio exercises raise your heart rate to burn calories fast. These include swimming, running, rowing, cycling, or biking. Start slow with these and focus on what you enjoy doing. If you hate running, consider rowing or cycling instead. You’re more likely to be consistent this way.


With strength training, you’re working against a force to build muscles. The more muscle you have, the more calories you burn. Deadlifts, planks, pull-ups, lunges, and squats are good examples.


Start slow and build momentum as you go. Vary your workout and intensity to target different muscle groups in the body. If you exercise your upper body on day 1, focus on full-body the next day. Do these to burn enough calories to lose 19 pounds safely.


Is it possible to lose 19 pounds in a month? Conclusion

Although it is possible to lose 19 pounds in a month, it is not recommended. It is much more than what experts recommend you lose in a month and is unsafe.