The recommended and safe rate of weight loss is about 1 to 2 pounds per week. This pace helps ensure that weight loss is sustainable and minimizes health risks
How long it takes to lose a certain amount of weight:
- Losing 10 pounds typically takes about 5 to 10 weeks at this rate
- Losing 20 pounds may take approximately 10 to 20 weeks
Why this rate is recommended:
- Losing weight faster than 2 pounds per week can increase risks such as nutrient deficiencies, muscle loss, dehydration, gallstones, fatigue, and other side effects
- Rapid weight loss often involves extreme calorie restriction and excessive exercise, which are not sustainable or healthy long-term
- A calorie deficit of about 500 calories per day generally leads to about 1 pound of weight loss per week
Factors influencing weight loss speed:
- Age, sex, starting weight, genetics, sleep quality, medications, and health conditions can affect how quickly you lose weight
- Initial weight and body composition also matter; heavier individuals may lose weight faster initially
Summary:
To lose weight safely and effectively, aim for about 1 to 2 pounds per week. For example, losing 10 pounds will likely take 5 to 10 weeks, and losing 20 pounds may take 10 to 20 weeks. Rapid weight loss beyond this is generally unsafe and unsustainable without medical supervision
. If you want a personalized plan or have specific health concerns, consulting a healthcare professional or registered dietitian is advised.
