How Long Does it Take to Lose Weight?
Many people wonder ‘how long does it take to lose weight?’ The answer: it depends. However, most people who have begun an exercise routine and have reduced their calorie intake should aim to lose about .5 to 1 percent of their body weight per week. That is a healthy and safe rate of weight loss for most people. Very overweight people can aim to lose weight slightly faster, especially in the early phases of weight loss. Very lean people should aim for .25-.5 percent weight loss per week. Going slower can help preserve performance and muscle mass.
Depending on your weight, that means a weight loss of .5 to 2-3 pounds per week. Typically, once you have made changes to your diet or exercise routine, you will see changes to your weight within a couple weeks.
However, keep in mind that your weight loss does not tell the whole story. Changes in your body composition, exercise related inflammation, and menstrual cycle changes can all mask changes to your weight. If you don’t see changes in your weight right away, try not to panic. Try to measure your weight while also monitoring other metrics like your body fat percentage, measurements or even weekly pictures to get a better measure of your overall progress.
Weight Loss vs. Fat Loss
When most people claim that they want to lose weight, they actually mean that they want to lose body fat and either gain or preserve muscle mass. In order to lose fat without losing muscle, you must prioritize progressive strength training and consume adequate protein. Performing strength training can help you preserve muscle mass while you lose fat and total body weight. If you do not perform strength training while dieting, you are likely to lose muscle mass as well as some body fat.
How Long Does it Take to Lose 20 Pounds?
Most people can lose 20 pounds in 10 to 20 weeks, or around 3 to 4 months or so. Losing 20 pounds requires a consistent energy deficit (reduced calorie intake) for an appreciable length of time. If you lose one pound (3500 calories) per week, you can lose 20 pounds in around 20 weeks. Losing 20 pounds in 20 weeks requires that you reduce your daily calorie intake by about 500 calories per day, increase your daily calorie expenditure by 500 calories per day, or achieve some combination of a reduced energy intake and increased energy expenditure through exercise or NEAT.
Where do you Notice Weight Loss First?
Most people notice weight loss first in their face or upper body. However, your appearance and fat distribution will be based on your body composition and genetics. Men usually don’t lose the last bit of fat around their abdomen and lower back until they are quite lean (<10 percent body fat). Women usually don’t lose fat on their legs and glutes until they are quite lean (<20 percent body fat). However, your genetic distribution of body fat, body composition and lifestyle factors can influence your shape and proportions before and after weight loss.
Final Thoughts
Weight loss is a simple, yet sometimes challenging, process that requires an energy deficit. Adhering to an energy deficit will cause weight loss. If you have struggled to lose weight, you likely have miscalculated your calorie intake or energy expenditure. Consider working with a personal trainer or nutrition coach to expedite your weight loss and fat loss process.
