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

More Tips

Adrian Bryant NowLoss.com
1-60 of 488 Comments
dylan

Hi I'm 135kg roughly will know when i see my local gp today
175cm in height 23 year's old.

I was wondering how mush you think i can lose before Christmas.

I'm going to the doctors today to make sure there no health problems to stop me from going to the gym(starting in two day's)
I've also planned on going to my local pool daily unless giving instructions not to
My gym instructor said his gonna give me a strict workout plan as well as a meal plan.
Would love to hear what you have to say as I'm scared to start.

October 03, 2018

dylan

I've stopped counting calories as i wasn't losing any weight but i honestly didn't try hard enough.. from today i will be starting again

October 03, 2018

Adrian Bryant

the workout/activiyt part looks fine but tracking calories is #1 important

go here if you cant track calories

October 03, 2018

Daniel

Hi I weigh 300 pounds, what's the max weight you seen lost? Or possible 55lbs? in a month, years ago I was an athlete so I can push it and jog 6 miles a day and maby do a 1200 calorie diet. Currently I don't no my
intake.. Alot! I'm 29 male 5;11

September 29, 2018

Adrian Bryant

look at the 2nd guy here - he lost 70 pounds in 2 months

September 30, 2018

Joe

J. 26y M 400 at 6’ 5” correctional Officer I want to drop to 300 before may. That’s 7 and a half months is that a obtainable goal.

September 18, 2018

Adrian Bryant

easily attainable at your current weight

September 19, 2018

Joe

What are some steps you would suggest taking to start out

September 19, 2018

Adrian Bryant

start here by seeing what program is best for you. I suggest you pick #3 & #5 together

September 19, 2018

Stavie

5'5 275lbs presently want to drop to 200 that's next goal mark by Feb? Could this process work w minimal mobility * dog walking occasional errands, dealing w basic movements & not too much sleep *dealing w senior parent?
I take in about 1500cal - mainly sugars & carbs.-sodas -need energy. No coffee or redbull. Blood work fine. Recently adding more "healthier choices". Remove carbonated drinks- hunger increased. Eat small about 7 portions. Not much of Change in eating time. But down swirl is low energy. Plus lost weight was 310 & now 275. Hit a "slow" point / not losing at all. Any pointers?
Aside of increase mobility? & No diet supplements either.

September 18, 2018

Adrian Bryant

this will help you lose weight without moving at all but the sub 1500 should be enough but if you hit a plateau,

how do you track calories? are you able to sacrifce 10-20 minutes for HIIT exercise

September 18, 2018

Gina Glatis

I'm on day 26 of a 30 day fast and I've only lost 10 pounds I read everything about fasting and everyone I saw on the internet lost 30 pounds or more in 30 days I only drank water and diet drinks I'm furious Do you have any ideas about what went wrong

September 06, 2018

Adrian Bryant

what is your current weight and height

September 07, 2018

Tobalive

Aloha! I’m 313 pounds, 5 years post gastric bypass surgery. I started a 1500 calorie plan yesterday but I’m also a vegetarian so I only average 40-60 grams of protein a day. I just purchased Sunwarrior vegan protein which has 28g of protein per serving; I’ll start Sunwarrior as a protein meal replacement 1-2 times per day tomorrow. My goal is to weigh 280 pounds by my 34th birthday at the end of November, is that possible on 1500 calories a day at my weight? I also plan on adding cardio and strength training 15 minutes daily using YouTube HIIT, dance and resistance band workouts.

September 04, 2018

Adrian Bryant

its very possible

September 04, 2018

Chloe

I am 5’2 and weigh 203lbs.
I’m going back home In 8.4 weeks
I will do a 30 minute work out every day and watch my calories.
Is it possible to be 165-168lbs by that time.

September 03, 2018

Adrian Bryant

i can see you losing at least 20 by then

September 03, 2018

Kristen

Hey I’m 300 pounds now after giving birth to my son 8 weeks ago... before I was eating well over 3000 calories a day but now I’m currently eating 1200-1500 calories although it’s extremely hard, I’ll keep at it.. which exercise do you think I should do to help me get to my first goal weight of 250 pounds and how long do you think it would take ?

September 01, 2018

Kristen

Also I’m doing intermittent fasting from 6pm to 8am

September 01, 2018

Steve

Yes the intermittent fasting 12-14 hours at night is amazing and I have more energy and less hours to overeat! Combined with Gym and running I’m getting slimmer and still eat tasty healthy food, plus coconut oil, turmeric and avoid dairy , pasta and bread.

September 12, 2018

Tvp

Correction: I'm weighing 180. Want to drop down to 150. Is 45 days out of the question?
Thanks

September 01, 2018

Adrian Bryant

possible. not probable. I can see 20 in 45 easily

September 01, 2018

Tvp

I'm 200 pound , 31 yo male, 5'6" . I will run an hour a day and lift weights an hour a day. Eating mainly fruits and veggies and a protein shake and bcaa and creatine to compliment wkout recovery. How long would you say I can drop weight to 150??

August 31, 2018

Adrian Bryant

at least 3 months but I need to know your calorie intake

August 31, 2018

Julie

I am 35.
295 lbs.
I've gone to a high protein low carb low fat diet.
I have severe diastasis recti (severe separation of stomach muscles that can only be corrected thru surgery) and Type 2 Diabetic after having my kids.
I do 15-20 min punching bag and speed bag 6 days week (for the last 2 weeks).
I keep a food journal that helps me measure my calorie intake. I put down EVERYTHING I eat and drink.
I've maintained an average of 1400 calories a day.
I have lost 13 lbs in 20 days.
My goal is 175 lbs. How long do you think I may reach that?
Daily meals
Breakfast: 2 cups coffee with SF light creamer. 2 eggs with hot sauce.
Snack: Medium Apple
Lunch: 1 can of Tuna with 1 tablespoon olive oil mayo, hot sauce and pickle. Or 1 chicken breast.
Snack: 2 cups popcorn
Dinner: 1 chicken breast, 1/3 cup brown rice, and 1 cup green veggie.
How can I improve while still handling my food addiction?

August 20, 2018

Julie

Also I an 5'5

August 20, 2018

Adrian Bryant

this'll solve food addiction

the 13 pounds in 20 days is awesome and I have no idea how long that weight loss rate will stay high like that but i do know it will get slower as you get closer to 175

August 20, 2018

Julie

Unfortunately the link you replyed with to help with food addiction is not working. Thank you for responding so quickly! I will endeavor with my current diet, and work out. I do hope that as my weight loss continues, that I will find I have gained more energy. I also hope that means I will find myself doing more. Its been quite the challenge, and the results have astounded me to the point that its all very fun! From making my meals, planning them, and of course, beating the shot out of those bags every night when my crazy kids finally go to sleep!

August 20, 2018

Adrian Bryant

sorry about that, try the link now

August 21, 2018

Rose

Hi I am a 240 pounds and 5'2", 26 years old. I just recently 4 days ago stopped drinking sodas, fast food, junk food, and take out dinners. I try to drink 5 bottles of water a day, and i follow the intermitten fasting plan where i eat from 1pm to 8pm eating between 1000 and 1200 calories a day. I use the my fitness pal app to help calculate my nutrition intake. I use an elliptical for 30 min when i get home because by time i eat and exercise I need to shower and go to bed. Do you think that it's possible for me to lose weight with this regime im on?

August 17, 2018

Adrian Bryant

yes. and there's no need to go so low to 1000cals. you should be able to lose simply off eating less than 2000 with your activiyt level

August 17, 2018

Jacey

I am 15 at 245 pounds and 6'4, I am almost obese judging by bmi, I'm not too sure how much I eat per day, but I drink around 3-4 bottles of water per day. If I had to guess how much I eat, I would say 1500 to 2500. I'm not sure if I have gained any muscle, but the workouts I do usually consist of swimming, playing basketball, or just daily chores like mowing the lawn. Please respond so I know if I need to change anything.

August 05, 2018

Adrian Bryant

first, STOP GUESSING and get an accurate calorie count. less than 2000 will guaranteee weight loss for you

August 06, 2018

Joel M

I am a 370 pound male, 14 years old, I am 6’1’’, I have football practice 5 days a week, I eat around 2 thousand calories a day, and I weight lift. What can I do to lose weight?

August 03, 2018

Adrian Bryant

sounds like you're off to a good start. how do you track your calories

August 03, 2018

Angelz25

Hey there. I'm a 57 y woman weighing about 215lb. Due to a back injury, I can't exercise. Walking is very difficult. How can I lose about 81lbs? I would really appreciate any help you can give me.

July 24, 2018

Adrian Bryant

start here with these options for people with injuries

July 24, 2018

SammyG

I'm 255 pounds at 19... I've tried diet and exercise (eating 1200 cal. And playing Wii fit and jump roping). In the last 3 months I've only lost 10 pounds. I just want to lose alittle faster but still be at a healthy rate and keep it off for good. Any suggestions ?

July 08, 2018

Adrian Bryant

how do you track the 1200

July 08, 2018

SammyG

I weigh it and measure everything.

July 09, 2018

Adrian Bryant

do you think you may have gained some muscle mass? do you 'LOOK' like you've lost more than 10 pounds. see this

if not then i suggest you eat totally diffenent foods that add up to 1200 b/c you should lose more than 1 pound a week at your weight on that low of a diet UNLESS your bodyfat % is already low

July 09, 2018

Eric Bachelor

How come you didn't add weightlifting to this?

July 05, 2018

Adrian Bryant

that's what #2 is

July 06, 2018

Jma16

I am 5'11" and I weigh about 330 pounds what can I do to lose the weight when I eat takis, hot cheetos, hot funyons, and all sort of junkfood. Btw I am 16.

June 28, 2018

Rachel

Hello.
I'm a 5'8.5ft (174cm), I weigh 152pounds (69kg) 28yr old female.
My goal weight is 55kg (120 pounds approx) for modelling.
How quickly can I lose the weight? What amount of calorie intake do you recommend? I fast daily approx 18-20hours, and had been consuming between 1200 - 1500 calories and saw no weight loss. I have started strength training once a week and do cardio twice a week.

June 25, 2018

Adrian Bryant

how are you tracking those 1200 cals

June 25, 2018

Mandy

I'm 380 lb female , 5'4 . If following a low carb high protein 1,000 diet how much can I realistically lose in 3 months?

June 11, 2018

Adrian Bryant

a lot and that's b/c of the 1000 cals ONLY

June 11, 2018

Amanda

Hi I am a 30 yr.old female weighing 157 lbs at 5 ft 4 in (baby weight). My baby is 9 months now, summer is going to be here soon, and I really need a plan and meal plan that I know will work. I have had 5 kids. I don't have an exact goal weight but feel best when I am no lower then 135 lbs and no higher there 145lb. I want firmer lifted breasts, toned arms and legs, and mostly to get rid of my baby tummy. I don't have as much motivation this time around but I need to do it so I feel better about myself and look better. I have a pretty nice round lifted butt anyways but I really want to make it even nicer. What do you suggest I do?

May 13, 2018

Jen

I’ve been dieting 5 weeks was 235 now 225 ....53 yr old female 5’6
Don’t exercise
A few yrs ago went from 140 to current weight ... had so health issues and was on beta blockers etc

I used to lose 3-5 lbs easily in a week

I’m doing 1-2 protein shakes and a meal mainly lettuce dressing and a hard boiled egg

Isn’t 10 lbs slow weight loss

May 12, 2018

Adrian Bryant

not slow at all but what is your overall calorie intake?

May 15, 2018

Rob

I’m a 25 year old Male, 6’5 and 444lbs.
I big goal is to get down to 240lbs. But the more important goal is to get to 340lbs by 3-1-19. Possible?

May 05, 2018

Adrian Bryant

abdolutely possible at your weight

May 06, 2018

Jose

I’m at 347 pounds, men, 29. How much weight can I lose in 30 days, working out 6 days a week, maybe twice a day? I need to lose weight by one month, to be at least 320-325. Is that healthy and possible?

May 04, 2018

Adrian Bryant

at your weight it is

May 04, 2018

Mel

I'm 32,I started 310 pounds. I have been restricting calories to 1500 a day for 22 days. I have been diligent about weighing food to ensure accurate measurements. I have been working out the last 14 days. I'm now up to 313 .. I don't understand but I have a helicopter ride in 15 days I need to be under 300 .. any tips?

April 30, 2018

Adrian Bryant

you gained some muscle. what kind of exercise?

April 30, 2018


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