How To Lose 5 Pounds In One Month

If you want to know how to lose 5 pounds in one month, I’ll provide you with the exact steps that worked for me below. It’s actually very simple to do, and you may be able to achieve this with seemingly minimal effort on your end.

It’s a relief to know that you’re not looking to lose 5 pounds in an hour. There’s a problem in the health and fitness industry that will probably never go away. It constantly bombards us with fad diets and workout plans that promise extreme weight loss results, seemingly overnight.

When we’re bombarded by this kind of advertising, it’s very difficult to know what is and isn’t possible. What is a realistic amount of fat to actually lose in 2 weeks, or in a month?

Well, from my own experience, 4 – 5 pounds per month is easily doable, and you may lose even more than if you choose to follow the exact steps laid out below.

There is no need to diet, but there is a need to understand your calorie intake. This does require a little bit of effort, but it’s worth the small learning curve because the end result makes you understand how and why you got the results you did.

Not only that, but you’ll also know how to maintain your weight once you hit your goal. And, if for any reason, you want to gain weight in the future, you can do that too, strategically.

The point is, when it comes to weight loss, you can be in complete control of how much you lose and by when. This happens when you understand and dial in calories properly. There is no magic here. It’s just simple math.

Hit Your Daily Calories

The first and most important question that must be asked in order to lose 5 pounds in a month is this:

How many calories does my body need to consume daily to lose weight?

In order to lose 4 – 5 pounds per month, I suggest eating at a 400 calorie deficit.

This is the calculation I suggest you follow.

Take your weight and multiply it by 15.

Then subtract 400 from the answer that you get.


  • 150 x 15 = 2,250
  • 2,250 – 400 = 1,850

This person should be eating 1,850 calories per day in order to lose 4 – 5 pounds monthly.


This is the exact calculation I follow when I want to lose 4 – 5 pounds in a month and it works wonderfully well. Also, my friends who followed the exact calculation lost the same amount of weight in a month.

Hit Your Daily Protein

The goal most people have is not just weight loss, but to drop unwanted fat. Nobody wants to lose muscle or bone density. If you lost 5 pounds of either of those, it would cause a disproportionate look, and you’d still have a layer of unwanted fat that you didn’t burn off.

Because of this, it’s very important that you not only hit your daily calories but also your daily protein. Getting enough protein ensures that while the weight is coming off, you’re losing it in the form of fat, and not muscle or bone density.

Below is the daily protein calculation I suggest you follow.

Take your weight and multiply it by 0.8.


  • 150 x 0.8 = 120

This person should be eating 120 grams of protein per day.

Use These 2 Tools To Make Fat Loss Seamless

The very concept of counting calories can be overwhelming to many people. I completely understand, but there’s really is no need to stress. It’s very simple to actually do. As I mentioned at the start of this article, there is a very small learning curve.

That curve simply requires that you take a little extra time to understand how to use a food scale and MyNetDiary, which is a free app you install onto your phone.

When you figure this part out, you’ll never have a reason to diet again. Even if you’ve dieted for years, this changes everything. I used to live a low-carb restricted lifestyle, and I couldn’t figure out how to burn off stubborn fat until I switched my mindset from carbs to calories.

I can’t stress enough how important this is for effective fat loss. Once you get this right, which takes very little time to do, you’ll never eat another low-carb meal of steak, avocados, and cauliflower rice…unless you really want to.

I’ve created a step-by-step tutorial that explains exactly how to use a food scale in conjunction with MyNetDiary, to seamlessly track your daily calories.

Once you learn how to do it, it requires an additional 5 – 10 minutes daily, and it’s absolutely worth it for the knowledge and understanding you’ll gain in return. This knowledge will give you the power to gain weight, lose weight, or stay the same weight any time you want.


Walk 10,000 Steps A Day

Walking 10,000 steps burns approximately 400 – 500 calories. Doing this on a daily basis burns about 2,800 – 3,500 calories per week. Those numbers really add up, and the beauty of walking daily is it really doesn’t feel like exercise at all. However, it’s the most effective fat-burning activity I’ve ever done.

This is coming from a guy who used to do Shaun T’s Insanity 5 days a week. I’ve gone to Orange Theory and Kickboxing classes regularly, and I used to jog daily.

Nothing has come close to the fat-burning benefits that walking at a slow pace provides. It almost doesn’t make sense, but in many ways, it makes perfect sense.

Learn all about the fat-burning benefits of walking here,

This incredibly laid-back activity can transform your body in only 90 days. What’s more, is you probably already get about 1,000 – 2,000 steps in daily without even realizing it.

When you combine the power of walking daily with eating properly, you’ll be setting your body up to be an intense fat-burning machine.

Losing 5 Pounds In A Month Summary

That’s how to lose 5 pounds in one month. If you do it for two months, you can expect to lose 8 – 10 pounds, and if you add another month to that, you can expect to drop 12 – 15 pounds of fat.

This is the exact formula I followed, along with friends who found great fat-burning success.

I feel that one of the biggest benefits of following the advice laid out above is that it truly gives you the power to control your weight moving forward.

Rather than succumb to another traditional diet, you have an opportunity to truly understand how to alter your weight based on numbers.

I hope you found this article to be helpful. If you have any questions or comments regarding anything here, please leave them below and I’ll be more than happy to get back to you as soon as possible. Thank you so much for reading!

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