Posibble or not loss weight 5 kg in a month?

If you don't weigh as much as 120kg, losing 5kg in a month isn't a realistic or health-promoting goal. It may even be impossible. Even at that high a weight, it can be a bad idea. Here's the explanation:

To lose a kilo per week, a person needs to eat 1100 calories daily fewer than they burn. To lose 5kg in a month, you'd need to lose about 1.2kg per week. That would mean eating about 1320 calories daily fewer than you burn.

We burn calories just being alive (even if we stayed flat in bed all day), plus doing our job and home chores, plus from any intentional exercise we do. This is helpful.

You don't say anything about yourself, so we can't guess how many calories you burn daily. An average woman burns maybe 1600 to 2000 calories a day, though a young, tall/heavy, very active one can burn more.

But if we use those average numbers, to lose 1.2kg per week, that woman would need to eat 280 to 680 calories per day. That's a seriously bad idea for various reasons . . . if a person could even keep doing that every day for a whole month, which is highly, highly unlikely. It's like one peanut butter sandwich daily at the 280, or a Big Mac and maybe half a small coke per day at the high end.

Bad plan. Why is it bad?

Well, they'll probably get weak and fatigued quickly, so burn fewer than the usual 1600-2000 calories, so they'd need to cut calories even more. (Yikes.) A few weeks down the road, probably things would happen like hair thinning and falling out - that's a common effect of too-low calories, but it usually takes a while to kick in. Their immune system would be suppressed, so they'd be more likely to get any contagious illness they're exposed to, to develop other health problems, and to get infections from any cut or injury (and those cuts/injuries would heal slower than usual, besides).

They wouldn't be getting adequate nutrition, which is essential for good functioning. They'd drag through the day, get brain fog, probably have sleep problems, and more.

Thinking of adding exercise? Pretty hearty exercise for most average women burns maybe 250-400 calories for a full hour of exercise. That duration/intensity isn't realistic or healthy for a beginner, probably, though. Exercise is a good thing for health and appearance, but it burns way fewer calories than many people imaging. Exercise for an hour, maybe burn the equivalent of one slice of bread with a thin spread of peanut butter.

So 5kg in a month: Likely not good, not good, not good. Don't do it.

You can lose 5kg. How fast you can do it while maintaining good health and adequate functioning depends on things like your age, health, height/weight, daily routine, etc. Think 0.5-1% of current weight per week, tops . . . with a preference for the 0.5% unless currently so severely obese that weight itself is a health risk, and also under close medical supervision for deficiencies or complications.

Don't believe the nonsense from reality TV, the blogosphere or tabloids about ultra-fast weight loss. That's clickbait and marketing, not sensible advice

How to lose? One way is to get a calorie goal from MFP, log your food, stick close to your calorie goal for 4-6 weeks or a whole menstrual cycle if you have those, then adjust calorie goal based on average weekly weight change if the personal results differ from expectations. There are other ways, but that's the method people here use, generaly.

So, bottom line: Unless very obese and under close medical supervision, slow the bus down. Lose slower. Stay healthy.

Best wishes!

That’s a calorie deficit of almost 1200 cal every day for a month which unless you were extremely overweight or obese that’s probably not going to be realistic. You may lose a decent amount of water weight if you cut out a lot of processed carbs.

RuatyShackelford wrote: »

Even Dr Now on that 600 pound life show never prescribes a diet less than 1200/day.

Just saying....

someone that heavy would probably have a TDEE of over 3000 cal a day so 1200 cal deficit would still keep them consuming over 1200 cal every day