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How to Lose 7 Pounds in a Month

by
author image J.M. Andrews
J.M. Andrews has been a professional journalist for more than 20 years. She specializes in health and medical content for consumers and health professionals. Andrews' background in medicine and science has earned her credits in a wide range of online and print publications, including "Young Physicians" magazine.
How to Lose 7 Pounds in a Month
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If you want to lose 7 lbs. in a month, there's good news and bad news: it's possible, but you may find it difficult to lose all that weight and keep it off after the month is up. You'll almost certainly need to utilize a combination of diet and exercise to lose 7 lbs. in a month; you'll need to burn or not consume 3,500 extra calories for each pound you want to lose, so that's 24,500 calories for the 7 lbs. you want to lose.

Step 1

How to Lose 7 Pounds in a Month
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Determine how many calories you normally consume in one day, and reduce that number by 500 calories to lose 1 lb. pound every week -- enough to lose 4 of your 7 lbs. in a month. Use a food journal or an online calorie counter to track your calories.

Step 2

How to Lose 7 Pounds in a Month
Healthy vegetables Photo Credit Stockbyte/Stockbyte/Getty Images

Substitute healthy foods such as fruit, vegetables and whole grains for chips and fast food, and skip high-fat, sugary desserts. Simply cutting calories will help you to lose weight, but if you want to sustain your weight loss, you'll need to improve your eating habits.

Step 3

How to Lose 7 Pounds in a Month
Couple walking Photo Credit Stockbyte/Stockbyte/Getty Images

Exercise frequently -- as often as once each day if you can manage it. According to Harvard Medical School, walking at a moderate pace burns about 300 calories an hour for a person who weighs 150 lbs. To lose the rest of the 7 lbs., walk for about one hour each day.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

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