How Long Does It Take to Lose Weight – Everything You Need to Know

Many people try to lose weight but they don’t see any results for a few weeks and they have this question in their mind: how long does it take to lose weight. So read the article till the end to know everything about How long does it take to notice weight loss.

If you’re trying to lose weight, just keep in mind that you are not alone. Almost half of people in the world try to lose weight and want to live a healthy lifestyle. Unsurprisingly, the fitness or weight loss industry makes millions of money every year.  

Whether you want to lose weight or simply want to improve your health or want to live a healthier life, weight loss is a common goal for everyone.

The time it takes to lose weight and notice weight loss results can vary significantly from person to person or it depends on the individual. It includes many factors such as your diet, age, starting size, exercise routine and more. There are many people who can see results in two or three weeks when they stick to a healthy diet plan and best workout routine.

So, continue reading to know everything about how long it takes to lose weight.

How Weight Loss Happen

Losing weight depends on the individual as every person’s weight loss goals as everyone has different goals to one another.  If you begin to exercise 6 times a week and maintain a healthy diet, you may find losing weight quickly.

Weight loss happens when you’re constantly eating fewer calories than your body needs, and your body burns fat to make up the difference. One pound of body fat equals 3,500 calories. So, if you start eating fewer calories around 500 to 1000 every day for seven days, you will lose about 1 to 2 pounds a week.

If you consume any food or beverage that has calories, count overall calorie intake. The number of calories you burn each day is known as calorie or energy expenditure.

When you started cutting too many calories. As a man, if you consume fewer than 1,900 calories each day or as a woman, if you consume fewer than 1,300 calories a day, your body will break down your muscle mass to use for energy. You will see the result of weight loss but unfortunately it is loss of muscle mass.

Remember, your goal is to consume fewer calories so your body can burn fat but not reduce so much calorie that affects your muscle mass. The minimum calories intake, as a woman 1,300 and as a man, 1,900 calories a day.

Also watch the video for better understanding: 

What Are the Factors Affecting Weight Loss?

What Are the Factors Affecting Weight Loss

Weight loss depends on many factors including age, metabolism rate, exercise routine, diet plan, starting point, sleep, gender and more. Also, many of them are out of your control.

While losing weight it also matters how your body responds to exercise and diet.


This is the first factor that greatly affects your weight loss and also your fat-to- muscle ratio affects your weight loss. Because women have greater fat-to-muscles ratio than men, actually women have a 5 to 12% lower RMR than a man.

So, mam have a more ability to lose weight, they can lose weight quicker than women.


Some older people find it harder to lose weight, because older people (over age 70) can have 20 to 25% lower RMRs than younger adults.

Study suggests that your metabolic rate and metabolism decline with age. So, this may have an effect on weight loss.

But if you eat a healthy diet you can still lose weight.

Calorie Deficit

Calorie deficit plays an important role while losing weight. It will affect how quickly you lose weight. I will highly suggest you, as a man, don’t consume fewer calories than 1,900 and as a woman not fewer than 1,300 calories.

For example: eating 500 fewer calories a day for 2 months will give a result in greater weight loss than consuming 200 fewer calories a day.

 Anyway, make sure that you don’t go with a large calorie deficit.



Getting enough Is very important for weight loss and not getting enough sleep may lead to more eating and difficult to lose weight.

Study has shown that those who are getting less sleep may face difficulty to lose weight and those who are getting enough sleep between 7 to 8 hours, they can lose 50% more fat.

If you are not getting healthy sleep then it has many health causes such as obesity, heart disease, type 2 diabetes and certain cancers.

Starting Points

Your starting weight may also affect how quickly you can lose weight. It’s very important to understand your body type, because weight loss is dependent on individuals. Ultimately weight loss is a complex process.

How much you can lose weight is based on your initial weight, sex, age, how many calories you burn a day and how many calories you take in a day.

A heavier person may lose double the amount of weight compared to a person with less weight. But both persons can lose an equal percentage of their body weight.

For example: a person weighing 250 pounds may lose 10 pounds a month, that’s 4% of his body weight. And another person weighing 125 pounds may lose 5 pounds a month, that’s also 4% of his body weight.


Stress also plays an important role in losing weight. Studies have shown that more stress can lead to weight gain and it’s very difficult to lose weight.      

Try to reduce stress if your goal is to lose weight. There are many things you can do and reduce stress.



Doing exercise daily can increase the number of calories that your body burns up and that will help you in losing weight.  You lose more weight with exercise and a healthy diet.  

Exercises also have many health benefits including, increasing the body strength and it will improve your overall health. Doing cardio 20 to 40 minutes every day also helps you to build lean muscle.

Medical Conditions

Many medical conditions may make you harder to lose weight and encourage weight gain, including

  • Depression and hypothyroidism
  • Thyroid problems
  • Hormonal changes
  • Cushing syndrome


Many medications make it challenging to lose weight and promote weight gain such as antidepressants, antipsychotics and corticosteroids. So, consult with your doctor before playing your goal to lose weight.

What Happens if You Lose Weight too Fast Than Normal?

Most people hope to lose too fast, but it’s important that you don’t lose weight too much, because it can increase your risk of dehydration and malnutrition, and also develop some serious medical problems. Including:

  • Dehydration
  • Headaches
  • Hair loss
  • Irritability
  • Menstrual irregularities
  • You may lose muscles

Most experts recommend to lose 1 to 2 pounds a week or 1% of your body weight, not more than.  Keep in mind that weight loss is a bit difficult, because if you begin losing weight, then some weeks you may lose more while other weeks you may lose less.  

Best Tips for Weight Loss

There is no single weight loss diet or any super food that you can lose weight quickly. Weight loss is a bit challenging and it takes more time, so don’t get discouraged, think about why you started this weight loss journey and keep yourself motivated.

Try to eat high-protein and low carbs foods, and stick to a healthy diet. Also do some exercise to burn more calories like cardio and bodyweight workout so you can improve your overall health and increase your strength.

There are many things that you can do to lose weight including:

  • Getting enough sleep
  • Drink water before every meal
  • Fewer calorie intake
  • Reduce your stress level
  • Weigh yourself every morning
  • Limit your carbs intake

Why It’s Harder to Lose Weight Than to Gain it

Every one knows that it’s much easier toga in weight than it is to lose it. This is because of your habits, and there are many other reasons why it’s difficult to lose, including.

  • Lifestyle choices
  • Stress
  • Underlying health issues
  • Diet

Frequently Asked Questions

  • How Long Does it Take for You to Notice Weight Loss?

    Weight loss and muscle gain will take approximately eight to ten weeks to notice the results. Even if you are not noticing results, still the benefits going on your body and mind are considerable. Your posture will be improved and you will feel better.

  • How Long Does it Usually Take to Lose Belly Fat?

    The American Council on Exercise (ACE) suggested that losing 1% body fat per month is safe and achievable.  It could take for women to lose body fat about 20 to 26 months to achieve six pack abs. The average man would need about 16 to 22 months. 

The Final Thought

Weight loss happens when you consume fewer calories that you burn and aiming to lose 1 or 2 pounds a week is a safe and healthy way to lose.

Hopefully you like this article, if you have any questions and suggestions kindly put them in the comment box below.  

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