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How fast you can lose weight is determined by how much weight you need to lose. The more weight you have to lose, the more rapid initial weight loss would be. A person that is bigger requires more calories to maintain their current body weight, hence why they will lose weight faster than a thinner person.
Although it’s natural for us to want instant results, the best way to lose weight and keep it off is a weight loss of approximately 1-2 pounds per week. Therefore, if you want to lose 20 lbs, then expect 10-20 weeks. Losing 1-2 lbs a week would entail dropping approximately 500-100 calories per day from your maintenance caloric intake. This equates to a reduction of about 3,500-7,500 calories a week or 1-2 lbs of fat.
In the first week of caloric deficit, you may lose several pounds which could be water weight. Your body targets your stored glycogen for energy when food intake is at a deficit. In this process, water is released. However, once the glycogen is depleted, your body will look for another way to find fuel and that’s when actual weight loss occurs.
Also, dropping weight too quickly means losing muscle mass. Hence, why it’s important to take it slow and steady to ensure that each pound of weight loss actually comes from fat. By cutting calories too much and too fast (ie. starving yourself), you will lose muscle in the process. This will also stall your metabolism which means that you’ll burn fewer calories per day.
Use the calculator below to find your estimated daily maintenance calorie.
“Slow and steady wins the race.” For fat loss, this saying is 100% true. Drastic fat loss will damage your metabolism. When you don’t see changes in the scale, frustration occurs and most people will eventually give up. This leads to yo-yo dieting and, in some instances, increased weight gain from your initial starting weight. Trust the process and you’ll see the changes.