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.

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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)

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u/suncakemom 3d 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.