The generally recommended and safe rate for weight loss is about 1 to 2 pounds (0.5 to 1 kilogram) per week. This pace helps ensure the loss is sustainable and healthy

Factors influencing how long it takes to lose weight:

• Calorie deficit: Creating a daily calorie deficit of about 500 calories typically results in losing about 1 pound per week since 1 pound of fat equals roughly 3,500 calories

• Starting weight: Heavier individuals may lose weight faster initially, but the rate slows as you approach your goal weight

• Other factors: Age, sex, genetics, sleep quality, medications, and health conditions can also affect weight loss speed

Example timeline for significant weight loss:

• To lose 40 kg (about 88 pounds), a safe and sustainable estimate is around 2 to 3 years, considering the rate will slow down as you get closer to your target weight

• Early weight loss may be faster (up to 0.9 kg/week), but it typically slows to about 0.5 kg/week or less over time

• Losing 5% to 10% of body weight within the first 6 months is a realistic and beneficial goal for health improvement

Summary:

• Aim to lose 1–2 pounds per week by maintaining a calorie deficit of 500–750 calories daily.
• Weight loss will be faster at the start and slow down over time.
• Losing large amounts of weight (e.g., 40 kg) can take multiple years if done healthily.
• Setting realistic goals and focusing on sustainable lifestyle changes is key to long-term success

This approach minimizes health risks such as nutrient deficiencies or muscle loss and supports lasting results.