How Long Does It Take To Lose Weight?

Getting started on a safe, sustainable weight loss plan is no small thing. It takes time, energy and commitment. So, it’s important to set yourself up for success.

One way to do that is to establish reasonable goals and a realistic weight loss timeline.

So, how long does it take to lose weight healthily? We asked obesity medicine specialist Peminda Cabandugama, MD.

How long should it take to lose weight?

The internet is full of information about what healthy, sustainable weight loss looks like, how fast it should happen and when something’s wrong. You may read that people lose weight faster in the first two weeks because it’s all water weight. Or that you should be seeing results within three to six weeks of starting a weight loss plan.

But it isn’t that simple. Our bodies respond differently, and they don’t always stick to schedules. So, Dr. Cabandugama cautions against getting hung up on timelines.

There’s no standard rule or timetable for weight loss — what’s safe and healthy depends on your unique circumstances.

“Obesity is a chronic disease. And just like any other chronic disease, the way we approach it has to be personalized,” he emphasizes.

Realistic timelines for losing weight

While there’s no single timeline for weight loss, there are two goalposts that obesity medicine specialists keep in mind to ensure you aren’t dropping weight too quickly.

Dr. Cabandugama says safe weight loss can look like losing:

• 1 to 2 pounds per week
• About 5% of your total body weight over three months

“These recommendations work like a safety net to make sure that you don’t lose weight too fast,” he adds. “That’s because when you lose weight too quickly, you can lose muscle and bone, too.”

Rapid weight loss may not always be sustainable either. Fad diets, for example, may help you drop weight quickly, but they aren’t practical or safe options for weight maintenance. The best way to avoid rebound weight gain is to make lifestyle changes. And building healthier habits can take time.

Plus, sometimes the changes you make don’t show up on the scale. Dr. Cabandugama says that’s OK. Instead of worrying about hitting target weight or losing the same amount every week, focus on:

• Your energy levels
• The way your clothes fit
• Your exercise tolerance
• Changes in physical symptoms, like bloating or joint pain
• Your waist circumference

“These are all good signs that you’re getting healthier,” he encourages.

Factors that affect the pace of weight loss

Your best bet is to talk to a healthcare provider to find out what a reasonable goal looks like for you. That way, your timeline accounts for variables like your:

• Starting weight: Weight loss tends to be proportional. So, the more weight you have to lose, the more likely you are to lose a lot in a short time.
• Age, sex and body composition: There are plenty of exceptions, but generally speaking, women, people who are older and those with higher body fat percentages are more likely to struggle with weight loss.
• Activity level: Exercise builds muscle. And because muscle tissue is denser than fat tissue. Dr. Cabandugama says working out may make it look like you haven’t lost much weight, even if you have.
• Nutritional needs: Accommodating dietary restrictions and preferences can sometimes slow down the pace of weight loss.
• Health conditions: Certain health conditions — like Cushing’s syndrome, PMOS or thyroid disease — can make losing weight more difficult.
• Medications: Some drugs, like corticosteroids, antidepressants and diabetes medications, can contribute to weight gain and slow weight loss.
• Genetics: Your genes can affect everything from where you store fat to how your body regulates hunger and fullness.
• Stress levels and sleep quality: Dr. Cabandugama says chronic stress and poor-quality sleep can seriously impact your weight loss because they increase your cortisol levels. The result? You’re hungrier than usual and can have an even harder time getting the rest you need.

All of these factors are part of the reason why healthy weight loss timelines and pacing can vary so dramatically.

“I see some people give up soda and lose 50 pounds in the first two or three months,” Dr. Cabandugama notes. “Others need to proceed more slowly than 1 to 2 pounds a week to be safe.”

When to get help

Dr. Cabandugama recommends that you meet with a healthcare provider if you want to try to lose weight and:

• Your body mass index (BMI) is more than 27 and you have weight-related health conditions, like high blood pressure or Type 2 diabetes.
• Your BMI is over 30.

And be sure to follow up with your provider if you aren’t hitting the standard weight loss benchmarks.

“If you’re making changes, like eating fewer calories or working out more, but you haven’t lost 5% of your body weight in three months or noticed your waistline going down, that’s a great time to reach out to your provider,” Dr. Cabandugama advises.

The bottom line? There’s no such thing as “normal” when it comes to weight loss timelines. You’re running your own race at your own pace. And remember that you don’t have to do it alone.