Weight loss typically takes time and varies based on several factors, but experts generally recommend aiming to lose about 1 to 2 pounds (0.5 to 1 kilogram) per week for safe, effective, and sustainable results
. This rate corresponds to creating a calorie deficit of roughly 500 calories per day, which leads to about 1 pound of fat loss weekly
Key factors influencing how long it takes to lose weight:
- Starting weight: People with higher initial body weight often lose weight faster initially compared to those with lower starting weights
- Age and sex: Men often lose weight faster than women due to higher basal metabolic rates (BMR) and more lean muscle mass; older adults may lose weight differently due to changes in muscle and fat composition
- Calorie deficit size: Larger deficits cause faster weight loss but should not be extreme to avoid nutrient deficiencies and muscle loss
- Metabolic adaptations: After initial rapid weight loss (mainly water weight), weight loss slows down due to metabolic adaptations and possible plateaus
- Lifestyle factors: Physical activity, sleep quality, genetics, medications, and health conditions all affect weight loss speed
Typical weight loss timeline:
- Weeks 1-4: Rapid weight loss phase, often due to water and glycogen loss, especially on low-carb diets
- After first month: Weight loss slows down and is mostly fat loss; plateaus may occur requiring adjustments in diet or exercise
- Long term: Aiming to lose 5% to 10% of body weight over 6 months is a realistic and healthy goal
Summary
- Safe weight loss is about 1-2 pounds per week.
- Noticeable results can appear within a few weeks.
- Weight loss occurs in stages: an initial rapid loss followed by slower, steady fat loss.
- Plateaus are common and can be managed by adjusting calorie intake or activity.
- Sustainable weight loss requires a balanced diet, regular exercise, and lifestyle changes.
This means losing 20 pounds could take roughly 10 to 20 weeks, depending on individual factors and adherence to a calorie deficit and exercise plan
