Weight Loss Timeline: How Quickly Do You Lose Weight?

Key takeaways

• A realistic, safe weight loss timeline is 1 to 2 pounds a week.

• How quickly you lose weight depends on factors like the lifestyle changes you make, genetics, age, sex, and body composition.

• Rapid weight loss increases the risk of muscle loss and nutritional deficiencies.

• For a healthy rate of weight loss, focus on eating nutritious foods, doing more movement, getting enough sleep, and lowering stress.

You’ve decided to lose weight, and now you want to see results — STAT. We feel you.

So, how long will it take to see weight loss results? Unfortunately, there isn’t a universal weight loss timeline. Everyone loses weight at different rates, but experts usually recommend aiming for 1 to 2 pounds a week.

Read on for a realistic weight loss timeline and more about the factors that can impact how quickly you lose weight.

In general, a realistic weight loss timeline is losing 1 to 2 pounds a week. Other advice suggests losing about 0.7 percent of your body weight per week — or 5 to 10 percent of your initial 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.

Weight loss isn’t always linear, so your timeline may not look like a nice minus 2 pounds each week. You might notice steady weight loss in the first few weeks or months and then experience a weight loss plateau — when weight loss slows down or even grinds to a halt.

Weight loss plateaus are common. Why? 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.

Though this is undoubtedly frustrating, you can break past weight loss plateaus and continue losing weight.

So, your weight loss timeline may look like this:

• Stage 1: Weight loss of 1 to 2 pounds a week.

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

• Stage 3: Breaking through the weight loss plateau with lifestyle adjustments or starting or changing medication to continue weight loss of up to 2 pounds a week.

This weight loss timeline is what Calee, 32, a Weight Loss by Hers customer, experienced.

“The weight loss started slow and steady, as expected,” she says. “It was amazing to see the results on the app over the months (October to December), losing 30 pounds. I’ve been on a plateau, but that’s normal in a weight loss journey.”

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 affect how quickly you lose weight, including age, sex, genetics, and changes in muscle mass. Here’s the full rundown.

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 why 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 it might 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 whole 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 — 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 might 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 includes:

• Your eating habits

• How much of a calorie deficit you’re in

• How much physical activity you’re doing

• How well you’re sleeping

• How stressed you are

• Whether you’re taking weight loss medication (or forget to take it)

→ Read: Healthy Habits to Achieve Your Weight Loss Goals

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.

Medications can also affect how easy it is to lose weight. That includes some antidepressants, beta-blockers, and blood pressure drugs.

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.

There isn’t a set timeframe for how long it takes to lose weight. In general, you may start noticing results in a few weeks. The advice is to lose weight slowly at a rate of 1 to 2 pounds a week.

But try not to get too hung up on specific weight loss timelines.

“How long does it take to start losing weight?” and “how long does it take to notice weight loss?” are difficult questions to answer, as the answers will vary person to person.

Multiple factors — such as age, lifestyle, and medical conditions — can 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 5 pounds will probably hit their goal sooner than someone aiming to lose 100 pounds.

Denise, 53, another Weight Loss by Hers customer, noticed weight loss in her first month of treatment.

“The first month, I had lost some weight. I can’t tell you how this made me feel!” she says. “I got my confidence back, and it motivated me to eat healthy and do everything in my power to reach my goal weight.”

The risks of rapid weight loss include:

• Nutritional deficiencies

• Muscle loss

• Weight regain

Here’s what we mean.

Nutritional Deficiencies

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 bone weakness (osteoporosis), hormone imbalances, and organ damage.

Muscle Loss

Rapid weight loss — without proper protein intake and strength training — can cause more muscle loss than gradual weight loss.

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.

Weight Regain

To lose weight rapidly, you may follow a strict diet or exercise routine that’s difficult to keep up in the long run. Your mental health and emotional well-being could take a hit, and you might give up on these habits and gain back some of the weight you 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 for sustainable weight loss and long-term weight management.

Now you know you should aim for steady weight loss of 1 to 2 pounds a week. Here’s how to make it happen.

Focus on Nutritious, Whole Foods

Eat a variety of healthy foods like:

• Fruits

• Veggies

• Whole grains, like brown rice, oatmeal, and quinoa

• Healthy fats, like avocados, olive oil, nuts, and seeds

• Lean protein, like chicken, turkey, fish, and tofu

Protein is particularly useful when losing weight because it can help retain muscle and regulate your appetite.

“I only eat when I’m hungry and drink lots of water throughout the day,” says Denise. “When I have the urge to snack, I grab fruit or veggies.”

→ Learn more: How Much Protein Should You Eat for Weight Loss?

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 of water before each meal and keeping a reusable water bottle with you all day to sip from.

Do More Movement

Aim for at least 150 to 300 minutes of cardio and two or more strength-training sessions each week.

Strength training can include:

• Doing bodyweight exercises

• Weight lifting

• Using resistance bands or dumbbells

• Using the resistance machines at the gym

Strength training can help you retain and build muscle, keeping your metabolism higher.

Besides dedicated workout sessions, try increasing your general activity levels throughout the day by walking and standing more.

Prioritize Sleep

A lack of sleep can disrupt hunger hormones and reduce your energy and motivation to work out.

Aim for seven to nine hours of sleep a night. If those numbers feel far off, try:

• Avoiding screens about an hour before bed

• Cutting down on caffeine (groan, we know, but it helps)

• Keeping a regular sleep schedule, even on weekends

→ Learn more: How to Sleep Better

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 on long walks with your dog

• Spending time in nature

• Doing a relaxing hobby, like reading or painting

As part of managing stress, try to let go of any preconceived weight loss timelines you have. Instead, focus on your overall wellness and sticking to healthy habits. The results will come.

Get Expert Support and Guidance

Reach out to an expert for personalized advice or a custom weight loss plan. Depending on what you need support with, you could connect with a:

• Registered dietitian

• Personal trainer

• Healthcare provider trained in weight loss

• Therapist

These professionals can make sure you’re not losing weight too quickly while keeping you motivated and accountable to continue moving toward your goals.

With a Weight Loss by Hers subscription, you can access the Hers app. This includes high-protein recipes developed by nutritionists, lessons from psychologists to help you build a better relationship with food, and 24/7 access to your Care Team for advice and treatment tweaks, if needed.

Denise used the Hers app during her weight loss journey. “The app was amazing. I could see the results, and if I had any questions, someone was always there to help me along the way!” she says.

To sum it 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, and the lifestyle changes you make.

• In general, aim for 1 to 2 pounds of weight loss each week. Steady weight loss can help you lose weight in a healthy way and keep it off in the long run. But know that plateaus can happen.

• Focus on staying consistent. Try not to worry about the timeline. Instead, focus on staying at it and building healthy habits that move you closer to your goals, little by little.

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

Ahead, answers to frequently asked questions about a typical weight loss timeline.

What are the stages of weight loss?

There aren’t any universal stages of weight loss. But you may experience a period of steady weight loss, followed by a plateau, followed by further weight loss.

What are the first signs you’re losing weight?

The first signs you’re losing weight might be your clothes feeling looser, having more energy, or losing inches from around your waist or hips. The first signs are different for everyone, though. You might notice changes on the scale first.

How long until the body starts losing weight?

Your body may start losing weight within a few weeks, but there isn’t a universal timeline. Many factors affect how quickly you lose weight, including age, starting weight, sex, genetics, and the lifestyle changes you’re making.

How long does it take to see weight loss?

How long it takes to see weight loss is different for everyone. You might notice weight loss within your first few weeks of your weight loss program. But it depends on your age, genetics, the lifestyle changes you’re making, and whether you’re taking weight loss medication.