Weight Loss Timeline: How Quickly Do You Lose Weight?

You’ve made the decision to lose weight, and now you want to see results — STAT! We feel you.

So, how long to see weight loss results? When will you reach your goals? Unfortunately, there isn’t a universal weight loss timeline. Everyone loses weight at different rates, depending on factors like:

• What lifestyle changes a person makes

• Genetics

• Age

• Body composition (how much muscle and fat you have)

• Medical conditions and medications

• Sleep duration and quality

• Daily calorie Intake

How long it takes to reach your goal weight will depend on your starting weight, too.

With that said, we can shed some light on what to expect on your weight loss journey.  Read on for a realistic weight loss timeline and more about the factors that can impact how quickly you lose weight.

In general, it’s recommended that adults lose one to two pounds a week. Other advice suggests losing about 0.7 percent of your body weight per week — or five to 10 percent of your initial body weight in the first six months of a weight loss journey.

This might not sound like much week to week, but those pounds can add up to substantial weight loss and real health benefits over time.

Losing weight gradually can help you keep weight off in the long run and avoid the health risks associated with rapid weight loss, like losing muscle.

The Ups, Downs, and Plateaus of Weight Loss

Weight loss isn’t always linear, so your timeline may not look like a nice minus two pounds each week. You might notice steady weight loss in the first few weeks or months and then experience a weight loss plateau — when your weight loss slows down or even grinds to a halt.

Weight loss plateaus are common because your body can adjust to the lifestyle changes you’ve made, and your metabolism can slow down, especially if you’ve lost muscle. You may also fall off the healthy lifestyle wagon (no judgment — we’re all human) and regain some weight.

While frustrating, you can break past plateaus and continue losing weight. We’ve got advice on pushing through a weight loss plateau in our blog.

The point is, there’s no weight loss timeline that fits everyone. We all lose weight at different rates, but slow and steady is considered best.

Your timeline may look like this:

• Stage 1: Weight loss of one to two pounds a week

• Stage 2: A weight loss plateau, when your weight loss slows or stops

• Stage 3: Breaking through the weight loss plateau with lifestyle adjustments or medication to continue weight loss of up to two pounds a week

The stages of noticing weight loss might be different as you see changes in how your clothes fit, your energy levels, or how well you sleep at different points in your journey.

Beyond speed, where you lose weight first varies from person to person.

Many factors impact how quickly you lose weight, including: 

• Age. People tend to lose muscle as they age. With less muscle, it may take longer to lose weight because your metabolism is slower (more on this in a second). You might also have menopause symptoms or health conditions like joint pain that stop you from exercising or sleeping well, slowing the rate of weight loss.

• Sex. Men may lose weight faster than women due to factors like having and retaining more muscle.

• Genetics. The genes you inherited from Mom and Dad can affect how much weight you lose over time and when you lose it.

• Gaining muscle. If you’re strength training and gaining muscle mass, the number on the scale may go up (a pound of muscle takes up less space than a pound of fat) or stay the same as you lose fat but put on muscle. This is one reason you should try not to obsess over numbers too much — they don’t always tell the full story. A scale measures overall body weight, not just body fat.

• Losing muscle. Muscle burns more calories at rest than fat. So, if you lose muscle on your weight loss journey, your basal metabolic rate (BMR, the amount of calories your body would burn if you did nothing all day) may go down. This slows your metabolism, meaning you may gain weight or weight loss may slow down if your calorie intake remains the same.

• Lifestyle changes. The changes you make can, of course, make a difference in how quickly you lose weight. This can include your eating habits, how much of a calorie deficit you’re in, how much physical activity you’re getting, how well you’re sleeping, how stressed you are, and whether you’re taking weight loss medication (or forget to take it).

• Medical conditions and medications. Health conditions like depression, polycystic ovary syndrome (PCOS), and sleep apnea can make weight loss a lot harder and take longer — as can medications, including some antidepressants (the irony), beta-blockers, and blood pressure meds.

• Metabolic adaptation. As you lose weight and start exercising more, your baseline metabolism will slow down, meaning you’ll burn fewer calories at rest. This makes it harder to continue losing weight without lowering your calorie intake further (which might not be advised) or burning more calories throughout the day with movement.

How long does it take to start losing weight? Or better yet, how long does it take to notice weight loss? Questions like these are in the same group as “What’s the meaning of life?” — kind of impossible to answer.

All the factors above affect how long it takes to lose weight, and these change over time.

Your current weight and weight loss goals affect your timeline, too. For example, someone aiming to lose five pounds will probably hit their goal sooner than someone aiming to lose 100 pounds.

In general, you may start to notice results in a few weeks, but try not to get too hung up on specific weight loss timelines. Focus on all the health benefits you’re gaining.

Slow and steady wins the race in the weight loss game. Rapid weight loss isn’t typically advised, as it can lead to:

• Nutritional deficiencies

• Muscle loss

• Weight regain

Here’s what we mean.

If you’re not consuming enough calories to fuel your body, you may not get the nutrients you need. This can lead to serious health issues like osteoporosis, hormone imbalances, and organ damage. 

Rapid weight loss (without proper protein intake and strength training) can also cause more muscle loss than slow weight loss does. This isn’t just bad news if you want to look toned. Losing muscle can reduce your metabolism, making it harder to manage your weight and continue losing weight.

There’s also the added risk that if you’re losing weight rapidly, you may be following a strict diet or exercise routine that’s difficult to keep up in the long run. Your mental health and emotional well-being may take a hit, and you might give up on these habits and gain back some of the weight you’ve lost.

With a slow and steady approach, you’ll be prioritizing nutrition, minimizing muscle loss and metabolism changes, and building healthy habits you can stick to long-term for sustainable weight loss and weight management.

So, now you know you should aim for steady weight loss of one to two pounds a week. But since weight loss timelines can vary, here’s how to make it happen:

• Focus on nutritious whole foods — and protein! Eat a variety of healthy foods like fruits, veggies, complex carbs like whole grains, and healthy fats. And make sure you’re eating plenty of lean protein — think chicken, turkey, beans, and tofu — to help retain muscle. Protein also helps keep your appetite in check.

• Drink plenty of water. Water can help you feel fuller, making it easier to stick to nutritious foods and healthy portion sizes. Try drinking a glass before each meal.

• Do more movement. Aim for at least 150 to 300 minutes of cardio. Incorporate two or more strength-training sessions into your week. Strength training can include bodyweight exercises, weightlifting, or using resistance bands or dumbbells. This can help you retain and build muscle. Besides dedicated exercise sessions, try to increase your general activity levels throughout the day.

• Prioritize sleep. A lack of sleep can disrupt hunger hormones while reducing your energy and motivation to work out. Aim for seven to nine hours of shut-eye a night. If those numbers feel far off, try avoiding screens before bed and cutting down on caffeine (groan, we know, but it helps).

• Keep stress in check. Stress can contribute to weight gain, emotional eating, sleep loss — the list could go on. Find stress-reducing activities that work for you, like journaling, meditating, going to therapy, or going on long walks with your dog. As part of managing stress, try to let go of any preconceived weight loss timelines you’ve got and focus on your overall wellness and sticking to healthy habits. The results will come.

• Get expert support and guidance. Reach out to a nutritionist, registered dietitian, personal trainer, or healthcare provider for personalized advice or a custom weight loss plan.

To sum it all up, there’s no universal weight loss timeline. Here’s what to remember:

• We all lose weight at different rates. How quickly you lose weight depends on many factors, like your age, genetics, initial weight, body mass index (BMI), and the lifestyle changes you make.

• In general, aiming for one to two pounds of weight loss each week can help you lose weight in a healthy way and keep it off in the long run. But know that plateaus happen.

• The important part is sticking with healthy lifestyle changes that move you closer to your goals, little by little.

If you’re considering weight loss medication as part of your plan for fat loss or weight management, you can take our online weight loss assessment to find out if you’re a good candidate.