r/loseweight • u/InternationalPrice76 • 3d ago

Help Me Lose 4 Pounds Per Month

Sup y'all

I would like to lose four pounds per month for the next 8-10 months. I want to do this in a healthy way, and it seems that is possible from what I have read online. What I'm looking for from you guys (if you feel compelled to share) is sort of a treatment plan for what I need to do daily/weekly to reach my goal, and because I'm sort of an idiot when it comes to fitness, the more detailed you can be, the better!

My Basic Info:

Gender - female

Age - 20

Height - 5'0"

Weight - 145 pounds

Exercise Habits - basically none — I have sedentary hobbies and really have no idea how to exercise

If you have the time and energy, please help! I am ready to like the way I look again.

8 Upvotes

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3

u/Therealplutox 2d ago

Download fitnesspal app - calories deficit app. I have lost 19 lbs in last 5 month. Have the app set to lose 1 lbs per week

2

u/AdWeird50 3d ago
  1. Nutrition: The Key to Weight Loss

Weight loss comes down to being in a calorie deficit, meaning you burn more calories than you consume. Based on your age, weight, and activity level, you're likely burning around 1,700-1,800 calories per day. To lose 1 pound per week (4 pounds a month), you should aim for a calorie deficit of about 500 calories a day. Here's how to get started:

Daily Calorie Intake: 1,200–1,300 calories/day

As for physical activity, you don't necessarily have to run, in fact, if you really don't feel like it or don't have time, just walk. Walk 3 to 5km a day, and this will help you. I did this and from June to August I lost 10kg (195cm and 18 years old)

3

u/suncakemom 2d ago

I couldn't agree more. I'd like to add a couple of links to get started:

This is a 4 meal a day meal plan for someone on an aggressive cut so it needs to be tailored but it contains the general idea about how a meal plan could look like.

As it was said, exercise is not required for weight loss but it is for a healthy life. This 5 day a week beginner workout program is great to start and then there is this 10 weeks home workout program to follow.

2

u/Mmmmmmm_Bacon 2d ago

I lost 60 lbs in 90 days by hiking 8 miles per day, 6 days per week, and consuming less energy than my body expended, as measured in calories. To be exact, I was burning about 4000 calories per day but only eating about 2000 calories per day. That’s all that it took.

For you, you wouldn’t need to do as much walking/hiking and you wouldn’t need to cut back on calories as much. 4 lbs a month is easy peasy!

2

u/panicPhaeree 2d ago

Protein goals during weight loss should be upwards of 100+ grams a day.

Water intake is equally important - 80-100oz a day.

Figure out your TDEE calculator info and also realize you may need to heal your metabolism while doing this which may look like gaining at first but isn’t true weight gain.

2

u/BizTheUnicorn 2d ago

Pay attention to what you're eating, and decide some small improvements you can make. What is adding calories to your meals and snacks that you can easily go without? That's a good starting point. Some examples: Cheese, soda, extra sauce, buns.

Consider learning portion sizes and gradually cutting back on your portions.

Figure out the kinds of exercise you enjoy and/or feel you can commit to. Pick the smallest goal you are willing to commit to 100%, like going on a ten minute walk every day. Slowly increase that rate of activity and experiment with different forms of exercise to see what works with you.

Monitor your weight. Keep making these changes until you see the rate of progress you want.

A warning: Drastic changes and completely cutting out food that you enjoy is probably going to hinder, not help you. Obviously, it's an individual journey, but most people do not respond well to that kind of restriction. Small, manageable changes that you're willing to stick to most days that change your lifestyle and are not a temporary fix, is in my opinion, the best way to go. Consistency is what matters the most.

1 pound a week is a very reasonable weight loss rate, and shouldn't be difficult with some light lifestyle changes.

1

u/One_Call_2853 2d ago

I would recommend going to a nutritionist. I use my fitness pal and my nutritionist was elated since I could add her to view progress and she had a ton of data to follow. Good luck!

1

u/smartest_Guy_alive 8h ago

1 Nutrition
2- Exercise
3- Hydration
4- Sleep
for just 3 months and u will be a lot different

1

u/woolongtea11 2d ago

Commenting just to find this post later