weight loss concept

is it possible to lose 45 pounds in 5 months


Is it possible to lose 45 pounds in 5 months?

It is possible to lose 45 pounds in 5 months. It is a safe amount of time to lose 45 pounds for most people. It’s also in line with what most experts such as the CDC (center for disease control and prevention) recommend for healthy weight loss.


It takes a calorie deficit of 3500 to lose a pound of fat. You need a higher calorie deficit of 157,500 to lose 45 pounds. In 5 months, this comes down to a daily calorie deficit of 1,050. A moderate calorie reduction that you can achieve with diet and exercise.


You have to eat less to lose weight. Most experts recommend reducing your daily calories by at least 500 to jumpstart weight loss. However, this means you still have an extra 550 calories to burn with exercise to lose 45 pounds in 5 months.


Reduce your calories by making small but significant changes to your diet such; as eliminating empty calories and other junk food. These include food such as; sugary drinks, fried foods, cookies, cakes, pastries, ultra-processed snacks, and alcohol, especially beer.


These foods are bad for weight loss as they’re high in added sugar and other additives that increase your appetite. Eliminate these foods from your diet to lose 45 pounds in 5 months.


You can also consider portion control to help you reduce your calories. Use simple tips such as diving your plate in four then adding vegetables, protein, carbs, and fruit. This way, you eat less food but still, feel as full.  Also, track your food intake with a food journal or myftnesspal to ensure you’re eating at a deficit.

meal prep healthy food

Eat better to lose weight.

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


Start your day with high-fiber oatmeal or protein-rich eggs instead of the usual sugar-filled bowl of breakfast cereal. Choose lean cuts of meat, fish, or poultry for protein instead of processed deli meats.


High-fiber foods such as beans, peas, and lentils are just as filling. Enjoy them for lunch or dinner. Besides, they’re a great alternative for anyone looking to eat healthy on a budget. Vegetables such as; kale, spinach, or broccoli add volume to your meals.

woman exercising

Move your body to burn more calories.

You have to burn the extra 550 calories with exercise to lose 45 pounds in 5 months. You have to exercise long enough and at the right intensity to burn enough calories.


A 185-pound person, for example, burns approximately 440-calories in 30 minutes, rowing vigorously. This person would have to maintain this intensity for at least 45-minutes to burn enough calories to lose 45 pounds in 5months. A realistic and doable goal that’s in line with what experts recommend.


Alternate between cardio and weight training for best results. Cardio exercises such as; rowing, running, or swimming burn calories fast. If you hate cardio, consider weight training exercises such as; planks, squats, or deadlifts to build lean muscle and boost your metabolism.


Focus on workouts you enjoy doing. You’re more likely to be consistent this way. 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 calories.


Is it possible to lose 45 pounds in 5 months? Conclusion

Yes, it is possible to lose 45 pounds in 5 months. It is a realistic goal in line with what experts recommend to lose in 5 months.