Whether men or women, a large percentage of the population is always looking to lose weight. However, multiple factors play into weight loss, and only some of them are in your immediate control. Losing weight is a gradual process that requires commitment and discipline.

In the age of instant gratification, it is understandable that seeing the progress of your weight loss effort makes you feel more motivated and will drive you to keep going. So what is a realistic and safe weight loss rate to look out for? The answer to this ultimately depends on the individual.

There is no designated period for losing weight, but research suggests that people who experience gradual weight loss are more likely to maintain their results. If you are following a specific lifestyle, you should know the ideal weight loss rate to make modifications and set some reasonable expectations.

Scroll down to discover how long it takes to lose weight and find if there’s any perfect timeline to lose weight healthily. 

How Long Does It Take to Lose Weight?

Weight loss is a process unique to everyone. According to a study, various factors can affect your weight loss timings, including age, gender, health status, lifestyle, BMR and fitness. Nonetheless, the goal of losing 0.5-1kg per week is the safest and most effective weight loss process. All in all, it might take a couple of weeks to months to witness visible weight loss results.

We all dream of shedding about 10 to 20kg per month, but quick weight loss is unhealthy and unrealistic. Most healthcare professionals claim that losing 1-2 pounds or 0.5-1 kilogram takes one week. You can achieve this result in a week by consuming no more than 1,800 calories daily and following other healthy practices.

How long it takes you to lose weight will depend on how much weight you lose each week, multiplied by your goal. For example, suppose you lose 1kg per week and have a plan to lose 12kg. Then, it will take you anywhere from 12+ weeks to hit your weight loss goal. However, this estimate can change depending on your hormonal changes, nutrition, and exercise schedule. Plus, the rate at which you lose weight might not follow a linear pattern and will be different every time.

The HealthifyMe Note

Longer time frames are a much more accurate and safe reflection of weight loss. To reach weight loss goals sooner, you might get tempted to engage in crash diets or lifestyles promoting rapid weight loss. However, healthy weight loss is a gradual process. You need to give a minimum of one week to lose around 1-2 lb or 0.5-1kg.

The Best Practices to Lose Weight

As mentioned, the time required for weight loss can vary. The more intense your lifestyle and diet changes, the faster your weight loss results will be. Most people begin their weight loss by avoiding a certain amount of calories daily to see results within a week. For instance, if you cut down 500 calories from your diet while following 45 minutes of high-intensity exercise, you will lose one to two pounds in the initial weeks. Such dramatic and noticeable results help you maintain motivation and stick with the regimen. The primary key focus is enhancing the weight loss rate while staying healthy.

Dietary Modifications

When it comes to weight loss, the foundation for a smart diet should have proteins, healthy fats and complex carbohydrates, along with proper hydration. In addition, choosing functional and colourful foods that are delicious and nutritious will ensure sustainable weight loss, steady your blood glucose and smoothen the digestive process.


Finding a workout pattern you like is another critical factor for safe weight loss. It will increase your blood flow, revive your metabolism and eventually boost it. You can also try different workouts, from cycling to boxing, to help you build muscle mass.

Daily Activities

How you lead your daily life can also affect your weight loss rate. A sedentary lifestyle will make it more challenging to lose the initial weight. Hence, modifying your day-to-day activities with positive changes will accelerate your metabolism and push your body to burn more excess calories. It can be as simple as taking the stairs instead of the elevator. 

Tips to Lose Weight at a Reasonable Rate

Even though you cannot change your gender or age, there are certain things to do if you want to speed up the weight loss process and sustain the results. Here are some effective tips for incorporating into your weight loss journey.

  • Based on your current body weight, ensure that you have a calorie deficit plan.
  • Be realistic with your goals so that you don’t put yourself at risk of nutrient deficiency.
  • Perform strength training to increase your metabolic rate. It will burn more calories as well as build muscle mass.
  • Prioritise lean proteins to help you lose fat while maintaining muscle mass.
  • Be mindful of your portion size of meals and snacks.
  • Tracking your progress is highly beneficial. It will make you aware of your diet and exercise level effectiveness.
  • Drinking plenty of water and following a quality sleep pattern will help keep your weight in check.


Everybody is different, and with many factors, there is never a ‘one-size fits all time to lose weight. However, learning how long it will take to lose weight is beneficial and helps to acknowledge your efforts, troubleshoot the problems, and celebrate the results.

If you are trying to lose weight, it is common to wish for quick results. However, achieving a healthy weight loss isn’t a crash program but a lifestyle blended with good eating patterns and regular physical activity. In short, the best thing you can do is remain patient and consistent with healthy habits.

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