How to lose 6 pounds in 1 month

How to Lose 5 Lbs. in One Month on a Plan

A month gives you plenty of time to lose 5 pounds without extreme deprivation or hours of exercise. A moderate calorie deficit, reasonable amounts of physical activity and some lifestyle adjustments help you achieve your goal and sustain your new body size. Make a plan with weight loss-friendly meals and an exercise program to help you reach your goal.

How Weight Loss Works

To reach your goal, you'll need to lose about 1 1/4 pounds per week. A 625-calorie daily deficit helps you achieve this rate of loss, since a pound equals 3,500 calories. Create this deficit by combining exercise and reducing your calorie intake. A combined strategy is most effective in helping you keep off the weight for good, showed a 2014 review published in the "Journal of the Academy of Nutrition and Dietetics." You don't want to lose 5 pounds in a month only to put it back on quickly. Use the month to adopt habits that keep the new, lighter weight as your new norm.

To lose 5 pounds in a month, for example, perform physical activity that burns an additional 250 calories daily and eat 375 calories less that what's needed to maintain your weight. An online calculator can help you estimate your daily calorie needs, so you can subtract 375 calories to get your daily calorie intake target.

Eating to Lose 5 Pounds in a Month

"Rabbit food" and minuscule portions aren't the only way to lose 5 pounds in a month. Minimizing calories from foods with no real nutritional value helps. Use low-fat milk instead of sugared creamer in your coffee, opt for water instead of soda and choose fruit instead of cookies for dessert. Make your meals consist of whole, unprocessed foods; when you're hungry, serve yourself extra helpings of fresh vegetables.

Adequate protein is important because it helps you feel full and maintain lean muscle as you lose weight. About 25 percent of each pound lost comes from muscle if you don't eat properly and exercise when creating a calorie deficit, notes the American Council on Exercise. That's 1 1 /4 pounds of muscle gone in a 5-pound weight loss if you're not careful. Aim for 0.55 grams of protein per pound of body weight for weight loss benefits. For a 140-pound person, this is equal to about 77 grams per day, or 20 grams at each meal and 10 grams at each snack. A 1 1/4 cup of cubed, soft tofu provides 20 grams; 3/4 cup of chopped, roasted chicken provides 26 grams; 6 ounces of plain, nonfat Greek yogurt provides 17 grams.

Moderate portions of whole grains, such as quinoa and brown rice, as well as watery, fibrous vegetables contain fiber and few calories in a lot of volume to fill you up. Fresh fruit, 100 percent whole wheat crackers and small portions of nuts and hummus make satisfying but nutritious snacks. Avoid excess sauces, especially if they contain a lot of sugar or saturated fat, and bottled salad dressing, syrups and fast-food meals

Meal Ideas for a 5-Pound Loss

Combine fiber and protein at breakfast to help keep you feeling full. A 2008 study in the "International Journal of Obesity" showed that an egg breakfast enhances weight loss, compared to an equal-calorie refined grain breakfast of bagels. Have two eggs scrambled with peppers, mushrooms and spinach served with a banana or two hard-boiled eggs with a few woven-wheat crackers and a peach. If eggs aren't an option, blend half of a frozen banana with 1/2 cup of frozen blueberries, a scoop of whey protein powder, 1/2 cup raw baby spinach and low-fat yogurt to make a quick smoothie. Old-fashioned oatmeal cooked in water topped with skim milk, fresh raspberries and a sprinkling of chopped walnuts also helps keep you feeling full all morning thanks to its fiber content.

Prepare a green salad topped with grilled chicken or fish and dressed with olive oil and lemon juice as a healthy lunch. If you want a cooked meal, stir-fry chicken breast with water chestnuts, shiitake mushrooms, broccoli and snow peas. Season with soy sauce and serve over 1/2 cup of brown rice. Homemade lentil or vegetable soup alongside half of a turkey sandwich on 100 percent whole-wheat bread is another lunchtime option with fiber, protein and vegetables.

Make dinner at home; select easy-to-prepare meals to avoid spending hours in the kitchen. Have 1/2 to 1 cup of seasoned black beans with 1 cup of quinoa, a few slices of avocado and salsa. Pick up a rotisserie chicken and serve yourself about 4 skinless ounces alongside a small whole-wheat roll and a spinach salad topped with an ounce of feta, cherry tomatoes and olive oil-balsamic dressing. Broil flank steak seasoned with dried thyme and oregano to have with 1 cup of 100 percent whole-wheat pasta tossed with fresh basil and chopped tomato. Grill salmon, bake tofu or roast chicken breast to accompany a small baked sweet potato and steamed asparagus.

Be Active, Sleep and De-Stress

The boost in calorie burn and energy you get from regular physical activity makes losing 5 pounds in a month easier. Aim for 30 to 45 minutes of cardiovascular activity daily to burn 250 to 300 calories, or more. Brisk walking, jogging, pedaling an elliptical trainer, swimming laps or joining dance fitness classes help. The less time you have for exercise, the more intense it should be.

Strength training is another important component of your exercise plan. Working against resistance makes your body hold onto muscle, since it's being used, and gives you a lean, rather than soft, appearance. Do an exercise for every major muscle group at each of two sessions per week. Aim for eight to 12 repetitions of each exercise using a weight that feels heavy by the last one or two attempts. Perform between one and three sets.

Use the month to improve your sleep habits and ability to deal with stress. Get at least seven hours per night, because sleeping for less can lead to weight gain and trouble losing weight, showed a 2005 study published in the journal "Sleep."
Take the screens — including cell phones and tablets — out of your bedroom and make sure it's dark and comfortable. Stress can also prompt you to eat out of anxiety, rather than hunger. The hormone cortisol you produce when you're worried about bills, job deadlines or family problems further causes you to choose higher-calorie foods. Yoga, meditation or just self-care, such as a warm bath, can help you cope with stress in a helpful manner.

19 Replies to “How to lose 6 pounds in 1 month”

  1. I wouldn’t do that if I were you. You’re still young, so you should consult a doctor first before doing that. I’ll give you some tips right now but make sure to talk to a doctor first!

    • Cutting back on starches and sugars can help you lose weight. These types of food stimulate the secretion of insulin which is the main fat storage hormone in the body. When your insulin level goes down, it makes it easier for fats to get burned instead of carbohydrates.
    • Eat protein and vegetables!!! Eating more protein can boost your metabolism and can make you stop thinking about food since you’ll be so full. Eating low carb vegetables is another good food to eat. You can eat a lot of vegetables and you’ll barely be taking in any calories which is awesome! And it’s super healthy for you which is another plus 🙂
    • Make sure you sleep well! Not getting enough sleep can definitely make you gain weight fast. 8 hours a day is a good nights sleep!
    • Exercise is also another thing you must do! You can either run, lift weights, or even do sprints! Anything will do, just make sure you do some sort of exercise. This will give you healthier skin, it will give you more energy which can lead to weight loss and more positive vibes, and it will even get your body healthier.
    • Water Water Water!! Make sure you drink a lot of water because it can hydrate your body and help you lose weight. Water helps to raise your metabolism and can improve your fat burning rate. Drinking water before a meal can also help you feel more satisfied and eat less which is great! Water can also help your brain and muscles to function at full capacity. Which is another awesome thing. Water is a MUST! Drink A LOT!

    It’s all about changing your lifestyle! Try all these things and you’ll definitely lose a lot of weight, but make sure you consult a doctor first please!

  2. You need to understand your diet and you’ve got to know the “Diet Commandments”. These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

    Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

    1. Thou Shall Eat More Protein

    Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

    Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

    1. Thou Shall Eat Regularly

    You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

    Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

    1. Thou Shall Prioritize Fresh Foods

    When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

    Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden—reaching for the apple is the right choice.

    You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

    1. Thou Shall Set Short Term Goals

    One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

    You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

    Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

    This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic.

    5. Thou Shall Avoid Fruitless Comparisons

    Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

    Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

    Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

    Watch this video on a science-based diet that's 100% guaranteed to work

  3. I think you are asking the wrong question here:

    I think the better question: how do I move permanently towards better body composition if I’m slightly overweight?

    Most people that lose even a small amount of weight regain it. You need to look at change of habits that can improve things permanently. National Weight Control Registry has stories from folks that have lost at least 30 lbs and kept it off more than a year.

    Anybody will reliably lose 6 lbs by running a caloric deficit of 750 calories/day for 6 weeks. However, that has little to do with keeping that weight off. Calorie restriction is especially tricky for someone that might still be growing(i.e. you need to maintain protein levels carefully along with other nutrients. I wouldn’t go there without consulting a doctor familiar with pediatrics and obesity management(i.e. certified by the American Board of Obesity Medicine).

    You need to permanently adjust some habits. That means things like improving your sleeeping habits or stress management habits. Getting plenty of exercise, are all well supported from the National Weight Control Registry database for the kind of weight loss you are talking about.

    Eliminating foots from your diet that stimulate your appetite in ways you have trouble managing. Avoiding late night/evening eating are habits that may also be helpful. This is not a Sprint race, it is a marathon. Getting in a pattern of repeated weight loss/regain is dangerous, possibly more dangerous than if you did nothing.

  4. A friend recently approached me and told me how discouraged she was. After following a low carbohydrate, high vegetable and protein diet for 30 days she only lost 6 lbs. She said she was so sick of the slow weight loss that she quit. Does this sound familiar?

    First let me tell you, what I do is not a diet. This is the way I eat. I eat lots of veggies, a good amount of protein, healthy fats, and very low carbohydrates. Not because I want to lose weight (although the weight loss is a bonus) but because this is what I’ve discovered as a formula for a healthy body. I don’t achieve my goal and then stop. This is my lifestyle. When she told me she lost 6 lbs. I congratulated her. First, because she took the 1st step. Second, she got a huge reward after just 30 days. And third, because she did it the right way, without shakes, diet pills, or the like. I was so proud of her.

    She, however, was not so proud. To her it was just 6 measly pounds. In her eyes she had stopped eating bread for a month and all she got were 6 tiny lbs shaved off. “My kids eat an entire pizza and don’t gain an ounce,” she said. “It’s not fair that I have to struggle.” In her mind it wasn’t worth it. In a body of 200 lbs. (totally random number) 6 lbs seems minuscule. But let’s change the perspective.

    If you continue eating correctly this is what happens. Let’s say you lose 6 lbs. in 30 days. The next 30 days, we’ll say you lost another 6 lbs. and continued steadily throughout the year. After 1 year you will have lost 72 lbs give or take a few. Now you see why I was so excited? On a body of 200 lbs that’s a new weight of 128. Are you kidding me? This is not something to take lightly. These 6 lbs should be CELEBRATED!

    After many years of eating pizza, cookies, soda, and lots of junk, you put on weight. That weight didn’t magically appear overnight. So don’t be discouraged when they don’t instantly melt off. The thing to remember is that you are doing this to change your life not just to change your body. You should be anyway. You should want to have healthy joints, bones, organs, blood pressure, muscles, and fight off diseases. This is why you eat nutritious food. If you are just doing it because you want to go on a cruise and look good, after the cruise there will be no motivation to continue. A lifestyle change is just that, changing your life. Once your lifestyle changes so will your waist size. It’s a given.

    So what should you do if you are overweight and the weight is painfully slow in coming off? First, forget everything you thought you knew about food. It hasn’t been working so ditch it.

    • Eat 4-6 meals a day instead of 3. To lose weight you need to speed up the metabolism you have slowed down by the starvation, yo-yo, and fad diets you’ve been on all your life. You should be eating 3 balanced meals and 1-3 low-calorie snacks in between.
    • Calculate calories if weight loss is your main goal.To lose weight, an average woman should only eat around 1500 calories and an average man should have 2000 daily. If you follow this, in 7 days you will lose 1 lb. That means each meal has to be planned so that you don’t have too many calories in one sitting. Let me show you what I mean. If you eat two slices of pizza that’s 1600 calories. And that’s just one meal without a drink. Did that open your eyes? It is possible to eat low calorie meals. But only if you choose wisely.

    Sample menu for a woman aiming to lose weight-1491 Calories

    Breakfast: Spinach omelet with an orange and water –400 calories (black coffee add 1 calorie)

    Snack: Pear and water- 90 calories.

    Lunch: Chicken salad with apple cider vinegar and olive oil and water – 500 calories

    Snack: Small bunch of raw almonds and water- 100 calories

    Dinner: Sauteed broccoli, carrots, bell peppers, chicken breast, and a small baked potato and water- 400 calories

    At the end of the day you will feel good about yourself and you should not feel starved.

    Sample menu of a woman on an average diet –2910 Calories

    Breakfast: Bagel and cream cheese, coffee, milk, and sugar – 340 calories

    Lunch: 2 slices of Costco pizza and a coke 1805 calories

    Dinner: 1 cup of rice, beans, and chicken 765 calories

    That’s almost 3000 calories not including additional drinks or snacks. And with these low nutrient foods your body will be craving that chocolate bar or doughnut for sure. If you satisfy your body with nutrient-dense food, your body will thank you by not asking for more.

    • Pay attention to the little details. If you eat a potato leave out the cheese. Also monitor the amount of oil you use while you cook. Count those calories too. 1 tbsp of olive oil is 170 calories. It may seem small but it adds up at the end of the day. The ingredients you add to your meal are just as important as the final product.
    • Here’s the shocker…Eat fat at every meal. Are you shaking your head yet? In order to digest fat, your body needs fat. Can you believe that? That doesn’t mean eat a fried chicken or fill your plate with 75% fatty foods. But you should be consuming a small amount of fat at every meal. People don’t usually have a problem with this so there is probably no need to add more fat. But if you are the no calorie sweetener, fat free milk, no added oil type of person, then you may want to reconsider. Healthy fat helps you stay fuller longer. It helps your food digest properly and prevents fat storage. It helps your brain work properly. It helps your body absorb nutrients. It builds healthy cells. If you take away fats completely, you are doing your body a disservice. Eat fat but choose healthy fats and limit the amount to around 30% of the meal or less.

    I hope this was easy to understand. The basics are eat less at each meal. Fill half of your plate filled with vegetables to leave less room for higher calorie foods. Track your calories by using an app. Pay attention to little additions to the meal. Even if you lost only 4 lbs. a month that would be 48 lbs in a year. I’d say that’s pretty significant. Wouldn’t you?

    Apply to your weight loss plan most effectively. And I have an ebook: How to lose weight effectively for you. You can download here

  5. Preparations can be made one month before the wedding day itself to make it the most attractive.

    It is possible to organize yourself for a special day by changing dietary changes for thirty days.

    Nutritionist Preity Sheth tells about this.

    Diet before a month of marriage

    In the first part of the morning, two glasses of pure water and 10 kalashadam. A bowl of oats juice or sandwich in the morning breakfast In the middle of the morning a bowl fruit and a glass of buttermilk.

    At lunch, salad and two veggies or a cup of red rice, vegetables and pulses.

    In the evening, a cup of green tea sprouts.

    Supper or salad, two roasted bread, vegetables A cup of thin milk before sleeping at night.

    A week before the wedding preparations

    In the first part of the morning, two glasses of pure water and 10 kalashadam.

    A toasted multigrain bread and a glass of milk in the morning breakfast. A bowl fruit in the middle of the morning.

    In the midday meal, salad and a fried bread or half cup of red rice, vegetables and pulses.

    In the evening a glass of fruit juice and sprouted gourd.

    Related Article:

    "Benefits of drinking water before bed"

  6. You will not and cannot. On a healthy exercise routine and diet, it will take 6 weeks to lose 6 pounds. If you do not want to end up in the hospital for malnutrition/failing organs,

    Challenge in 21 day for weight loss

    burn 500 more calories than you eat everyday and you should burn 3,500 in one week. One pound is equal to 3,500 calories, so you would lose 6 pounds in 6 weeks.

    Do not try to lose 6 pounds in 3 days.

    Challenge in 21 day for weight loss

    You would have to lose 2 pounds a day and you will either kill yourself in the process, or land yourself in the emergency room will a million different needles in you to try and save you.

    See more

  7. I don’t guarantee that you’ll achieve what you desire in such a short timeframe, but I consider it doable. Thus, you may have a look at my blog TURN. On this platform you can find the nutrition basics and soon the exercise basics series (started recently, updated every two weeks on Friday) for fat loss, physique enhancement and body transformation. After all, I’d recommend not putting a time cap on your efforts and not being so scale obsessed – forget about those numbers and just keep going. But that’s just my opinion. I’d be glad if that’s what you’re seeking and if it helps you.

  8. I wouldnt recommend a low carb diet. Carbs are essential for your energy level. I you havent got enough carbs your tired and you have no motivation for anything.

    I would personally recommend a low fat diet or intermittent fasting.

    Intermittent Fasting is a beautiful English word for "fast intermittent". It's a way to lose weight and get better health. Improved health in the form of a better balance in your hormone, better ratio of your cholesterol, more efficient cell renewal (thus getting less 'old') and a reduced chance of cardiovascular disease.

    For the sake of clarity: Intermittent Fasting is in no way a diet, but a dietary pattern. During the period you are stuck, an ancient situation is imitated, in which the ovaries were sometimes wrong if there was no food available. You will not eat during such a period. Outside the fasting period you can eat whatever you want, provided it is of course healthy and varied.

    For more information about intermittent fasting visit my blog 😉


  9. You can lose weight in whatever amount of time you plan for. But it is recommended not to set very short time to lose big amount of weight. Because then you won’t be able to lose weight (the chances are very little) and then you will lose the motivation to lose weight afterwards.


    1. Exercise every morning.
    2. Drink a glass of freshly prepared fruit juice like Goji Berry Juice, Mangosteen Juice, Noni Juice, etc.
    3. Avoid Junk food.
    4. Avoid sugar intake and carbonated drinks.

    Mantis Hugo
    Goji Berry Juice Supplier

  10. You can lose 6 lbs comfortably by avoiding processed foods, sodas and juices, drinking half your body weight in water everyday, getting 7–8 hours of sleep every night, and eating more things that come from the ground while supplementing vitamins and minerals to fill in any nutritional gaps. Pull ups, Squats, Dips, Planks, Crunches, Hyper extensions, Push ups and Jumping Jacks will strengthen your body and burn fat as well.

    Your Health Is Your Wealth

    Paul A Johnson (@optimusprime247) • Instagram photos and videos

  11. Hello,

    In order to lose fat, you need to give your body less energy (food) than it burns every day, as measured in calories.

    This is known is creating a “calorie deficit.” No calorie deficit, no losing fat, period. By doing this you should be able to lose around of 1-2 pounds per week while preserving your metabolic health, energy levels, mental balance, and mood.

    First two weeks you will lose mainly water, so is possible that 5lbs you will lose in first two weeks.



  12. You could lose even more than that and still be safe. You can lose about 2 pounds a week and be fine. As long as you eat over your BMR, you’ll be fine. Having a deficit of 1,000 calories a day (which is a lot, and then you also have to exercise 1,000 calories, which is hard) gives you 2 pounds a week. Losing 6 pounds a month would require exercising over 700 calories and eating just above your BMR. This is unreasonable to most people, but is entirely possible with effort. Just remember to talk to a doctor before you do something that drastic. That is considered a starvation diet (though still above the daily minimum).

  13. Well, 1 pound is 3500 Calories. So 6 pounds 21,000 Calories

    One month is 30 days.

    21,000/ 30 days = 700 Calorie deficit per day.

    If you want to lose 6 pounds in one month, you would need to be at a caloric deficit of 700 for 30 days straight. This deficit could be from dietary restrictions or exercise to burn Calories.

    One meal is more or less 700 calories. Thus, you’d be missing out on a whole meal of calories. This is very dangerous because weight loss is suppose to be gradual. Think about it, how long did it take you to put on the 6 pounds?

    Keep your goals realistic and do the best you can. Your health comes first!

  14. Teens should not attempt weight loss except under direct medical supervision.

    If, and only if, your doctor approves, you can lose that weight with a sustained calorie deficit. This is a high risk activity for teens. See your doctor.

  15. It easy to lose six pounds the first month of a diet. I have personally done so on WeightWatchers, on alternate day fasting and on a low carb diet. Any approach that reduces empty calories would work. Be sure to also drink plenty of water.

  16. In my opinion if a fat man or woman starts acting upon these simplest three tips: i) eat less fat, ii) less sugar, iii) work more, he/she will never get extra weight . for more info click here.

  17. Walk.

    start at 30mins per day after work. On the treadmill, in the house, at the gym, or outside. Just walk. Plug in some headphones and listen to music or a podcast.

    dont change your diet. Just start to walk 30mins per day. Once you do that for a week or so, go up to 45–60mins. Dont overthink it.

    you will see a change

    hope this helps! Good luck!

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