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Is It Possible To Lose 38 Pounds In A Month?


Is it possible to lose 38 pounds in a month?

No, it is not possible to lose 38 pounds in a month. This 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 133,000 to lose 38 pounds. In a month, it comes down to a daily calorie deficit of 4,433. An unrealistic number for most people.


First, most experts recommend a moderate calorie reduction of at least 500 for weight loss. While this is enough to jumpstart weight loss, it is not enough to lose 38 pounds in a month. You still have an extra 3,933 calories to burn daily with exercise.


You’d have to exercise long and hard to burn this many calories every day. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming. This person would have to swim for at least 8 hours daily to burn this many calories.  A task that most people will not be able to do. Not only due to the intensity required but also the unrealistic time commitment.


Losing 38 pounds this fast is not recommended a sit can affect your health. Also, you’re more likely to gain all the weight back with such an approach.

woman measuring waist with measuring tape

How long will it take to lose 38 pounds?

Generally, it takes about 4.75 – 9.5 months to lose 38 pounds. It is what experts recommend for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 38 pounds in 9.5 months. Double it to a daily calorie deficit of 1000 to lose 38 pounds in 4.75 months. The best way to achieve this is by reducing your daily calories and exercising.


Eating fewer calories doesn’t have to be difficult. Start by eliminating unnecessary calories in your diet. Think of junk foods such as; candy, cookies, cakes, ice cream, pastries, or fried foods. Avoid these foods as they’re high in calories with little nutrition.


Sugary drinks such as; soda, store-bought coffee,  fruit concentrates, and energy drinks, are also just as bad. A cup of Starbucks pumpkin spice latte contains a whopping 310-calories. That’s a lot of extra calories in one drink.

healthy food

Prioritize nutrient-dense foods.

Make up for the reduced calories in your diet with nutrient-dense foods. Eat more veggies, protein, and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with high-fiber oatmeal or high-protein eggs instead of the usual sugar-filled bowl of breakfast cereal. Enjoy lean meats, fish, tofu, legumes, or poultry for lunch. By adding more protein into your diet, you also reduce appetite and boost your metabolism. A win-win situation when trying to lose weight.


Fill up on fiber with veggies, fruits, and whole grains. Substitute refined cereals, white bread, and pasts for healthier whole-grain alternatives. This is the only to stay full and satisfied while eating at a calorie reduction.

woman running up straircase

Stay active with exercise.

Exercising is an excellent way to burn extra calories to boost weight loss. It is recommended that healthy adults spend at least 250 minutes or more exercising weekly. The good thing about exercising is that the more you weigh, the more calories you burn.


A good workout routine should include both cardio and weight training. Cardio exercises raise your heart rate to burn calories fast. These include activities such as; swimming, running, rowing, cycling, or hiking.


With strength training, you’re working against a force to build muscle. Deadlifts, lunges, squats, or planks are good examples. Start slow and build momentum as you go. Don’t just stick to the same workout daily. Vary your workout to target different muscle groups in the body.


Is it possible to lose 38 pounds in a month? Conclusion

It is not possible to lose 38 pounds in a month. It is an unsafe goal and much more than the 4- 8 pounds most experts recommend most people lose in a month.