7 Factors That Determine How Fast You Can Lose Weight

1. How Overweight You Are

how fast can i lose weight
Chichiro (on the left who lost 177 Pounds in 7 Months) lost weight faster than Jammy (on the right who lost 81 Pounds in 6 Months) mainly because he weighed 100 pounds more than Jammy

The fatter you are = The quicker you'll lose weight

A fatter person will lose weight FASTER than a lighter person because they have a higher metabolism or they require more calories/energy to maintain their current bodyweight.

For example, On a 1500 calorie diet…

A fatter person will lose weight FASTER than a lighter person doing the same weight loss activity for the same amount of time simply because more calories are burned (takes more energy) to move a heavier person. For example…

So depending on how overweight you are it's not only safe to lose more than 2 pounds a week… It's almost impossible not to lose more than 2 pounds per week but as you lose weight your weight loss rate will slow down.

2. How Active You Are

The more active you are = the quicker you'll lose weight.

Your ability to recover & how much rest you need will all affect how intense, how long, how many times a week and how many times a day you can workout.

3. How Much You Eat

The more you eat UNDER the amount of calories you need to maintain your weight = the faster you'll lose weight. For example…

Why Starvation or Survival Mode is a Myth

4. How Much False Fat

If your diet before starting any weight loss plan was mainly carbs, high in salt, you drank little water and/or ate these bad foods then you've more than likely gained a lot of false fat or water weight.

You can quickly lose or flush out excess water weight or lose 5-to-20+ pounds in your first week on any weight loss plan depending on how much false fat you gained from bad eating habits, low water intake or medications

5. How Much Protein You Eat

Study after study after study shows that when protein is at least 30% of your diet you'll lose weight faster.

Type in how many calories you eat per day in the box below and then click the Enter button to see me how much protein you need to lose weight faster…

Type in how many calories you eat per day here →

You need to get at least grams of protein each day to lose weight faster

6. What You Eat

7. Motivation

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1-35 of 367 Comments

Hi! adrian I seek your help hopping you can guide me through my situation .
I've been over weight since I was 13 now 29 I am 5'5 at 240lb with thyroid, adrenal, hip pain issues and have to get a partial thyroidectomy after 3 months from now could, you please advise me and point my to the right direction that gets me ro lose the most amount of fat during these 3 months, what exercise program at home and meal plan (cant afford supplements at the moment) do I have to be on to lose the most before surgery. I would truly appreciate your help achiving this.

September 11, 2017


Hi Adrian,
I am lyly 30 years old mom. I had a c section 4 months ago and i want to loose weight, get a flat belly and bigger butt. I am 71kg and 165 cm. I want you to advise me what to because i am confused which workout i must do for having a c section. Please help.
PS : i cant go to gym. My doctor said it s safe to do workouts and i stopped breastfeeding.
Thanks in advance

September 09, 2017

Rida Chaudhary

Hi, my name is Rida and I am 15. I am suffering from bow legs and due to it i can't walk too much or be physical than others. But I try my best. My doctors recommend me to lose weight if I want to recover. I am 143 kg and I don't know how to lose weight. Please help me. Because of over weight all the weight pressure in on my legs and pains a lot. Please help me lose weight in a year 😔

August 21, 2017


Hi, Im 41, 5'2", 220lbs. I want to reach my goal weight of 140. I had gastric sleeve 5 years ago and it took off 94lbs but then I started going back up again. I wanted to get back on the gastric diet as I can only still eat small portions but everyone tells me 500cal diet isn't good for me and I have to eat atleast 1200 but also exercise and eat the number of calories I burn off also. That's a lot of food for me. What do you recommend?

August 10, 2017

Adrian Bryant

1200 may be true for health reasons but the less you eat = the faster you lose weight and if you can 500 cals without being hunrgy or craving then more power to you!

August 12, 2017


I had amenorrhea and ate a lot of food to get my period back. I did get it back. Can I lose this weight fast since I gained it fast?

August 09, 2017

Adrian Bryant

mainly based on how overweight you are.

August 09, 2017


Great article ❤

July 19, 2017


I'm currently 306 & was 352 at my highest weight but I've hit a plateau it seems. I walk 2miles 4-5x weekly & eat between 1700-1900 calories. Any advice?

July 11, 2017


I am 25 yrs old and my weight is 69kgs and I am 5ft 6in. I need to at least get to 59kg in a month because it is my sister's wedding. I am very confused. I don't know what to do. Can I lose all this weight? If yes, then how?!

July 05, 2017


Thank you for letting me know my one meal of eggs made me less hungry but two banquet meals and I'm still hungry. Anyway to get my 4 eggs, carbohydrates, and milk without thinking, I'm eating this again type feeling?

June 17, 2017


Hi, I'm 29 years old and weigh 253 lbs right now. I am getting married in about a year and I want to get down to about 175-180 before the wedding. I am 5'9" and my BMI is at 36 right now. I am just getting started on this journey and I am really clueless as to where to start. Do you have any advice for me?

June 08, 2017

Adrian Bryant

start here

June 08, 2017


Hi! I went from 230 to 182 in a little over a year by switching to a high carb, low fat plant-based diet. With relatively no exercise and absolutely no calorie restriction.

July 25, 2017


I'm a 50 year old woman, I weigh 235 lb. I eat between 1400-1800 calories per day. 50 +% protein. I do 90 minutes of cardio per day in 2 45 minute sessions. I strength train 40 minutes 4-5 times per week. I have Hashimoto's under control. For now. I can't lose weight

May 25, 2017

Adrian Bryant

try these workout rules and how are you trackign your calories

May 26, 2017


Hi! I'm 39 and had twins 4 years ago. As I work full time, I've dropped basically any excercise. I weigh 67kg. I started with a PT this week and I'm doing 2 sessions a week. I am also drinking 2 litres of water a day through my commitment. I drank hardly any before now. I'm very sore from my first session. I really want this to work. I would like my energy levels to increase, weight loss is is a massive bonus. 9kg reduction would be great, but focusing on energy levels and fitness increase first. With that said, can I improve in 90 days and with determination, see any results? Or is it not enough? I want to see/feel something you see. The trophy at the end to keep going I guess. Any thoughts welcomed! This is a big change for me and I'm serious about it. Thanks soooo much

May 13, 2017

Adrian Bryant

it can be done and go here for a more detailed plan

May 13, 2017


Hey my name is Brooke I weigh 160 in trying to get to 140 or 145 in 3 weeks do you think it's possible ?

May 02, 2017


Hi Adrian,
I decided to work on my health rather than sit being depressed. Spinning makes me happy. I am 47 years young, 5'2, 150 lbs, working out 5-6 days a week with cardio (Spinning). I began in February and so far only lost 10 pounds but feel I am not losing weight anymore. I eat 1200 calories daily and workout 5-6 days a week, burn about 400 to 500 cal daily. Just last week I decided to incorporate weights to my routine. I take a class at 24hr fitness call bodypump once a week. What am I doing wrong? Should I focus on weights more and how much of it?

April 18, 2017


I'm 5 2 just started working out again , I have fibromyalgia so it has been hard to deal with my pain, but I know my pain will decrease if I'm smaller
I worked out 4/7 days last week
I'm 186 lbs
Any tips on how I can lose weight fast.

April 15, 2017


Hey Adrian

Im a 34 female at 5'4 and weighs 220 . I need to lose 22 pounds by may 4th . Is it possible and how ? Thank you :)

April 14, 2017


Hey Adrian

Im a 34 female at 5'4 and weighs 220 . I need to lose 22 pounds by may 4th . Is it possible and how ? Thank you :)

April 14, 2017


I am 35 5'9 and started out at 278lbs I have been dieting and exercising 5 days a week I do 45 mins of cardio and now started adding high rep weight training 3 days a week along with my 45 mins of cardio a day, after the first month so far I have lost 30 lbs in almost a month and a half, weekends I have a cheat day. My diet consist of leafy veggies and grilled lean meats and a gallon to two gallons of water 5 days a week what do you think I cld lose weight wise by August I plan to keep it up regardless but just curious what you think au cld do by August?

April 12, 2017

Adrian Bryant

beign that you alreadt lost 30 I would say at least 10 a month until august

April 13, 2017


I'm a female,29 yrs old im 5'8 weigh 320 lbs. I'm 3 days into my diet I eat 1200 calories a day. I cut out sweets, bread, pasta, rice. Now all I eat is fruits vegetables oatmeal, and soups.how much weight do u think I will loose by july

April 06, 2017

Incorrect please try again
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