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

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1-60 of 401 Comments

I have a dream job interview where my weight has to be in proportion to my height. I have 28lbs to lose for this. The interview is in 7weeks time. I am willing to give it my everything if it is atall achievable within this time period. Can it be done?

February 18, 2018


I am 50 years old and started working out 6 weeks ago my weight 144 now im 139 I have done cardio 4 hours of cardio every week and some light weights also my diet consists of no pop or sweets and I meal is a protein shake.

February 13, 2018

Adrian Bryant

how tall are you and what is your calorie intake

February 14, 2018


Starting Jan 2nd I stopped drinking pop, no diet either, no sweet tea. I drink flavored water or coffee with Splenda to get my caffeine. I don't eat any bread or pasta, never pasta. But I get the 35 cal bread and occasionally have a half sandwich. I use an app and count my calories estimating up if not sure. I chose healthier meals and haven't worked out at all yet. I'm 5' 1 and when I started I was 333 lbs, third week weigh in today I weigh 317. I eat more protein and I stay at about 1650 cal a day

January 20, 2018


Sadly this isn't true. The fatter person has a slower metabolism and it takes just as much effort to lose the weight and even more so like 10 times harder when they get near their goal weight and maintaining weight. More likely the 300 person when they get to 150 will only be able to eat 800 calories a day or less to maintain while the average person can eat 2k

January 16, 2018

Adrian Bryant

its true as far as metab. goes. A 300 person's resting metab is at least 3000 cals (10cals per pound) vs a 150 pound person who only burns at least 1500 cals

the bigger you are (whether its fat or muscle) = your metabolism is higher.

A fatter person may have a harder time loisng weight due to cravings and other issues but overall they will lose weight at a faster rate if doing the same plan as a lighter person

January 16, 2018


Wow! This is new. I keep learning everyday. Bodies are so complicated. Just one question; Is it safe to eat 500cal a day for like a month while working out for 1 hour? I'm 5"2 AND 158 lbs and it's really hard for me to lose weight. So I wanted to try this out.

February 10, 2018

Adrian Bryant

it is but how long can you really sustain a 500cal diet? use 1 of the long term plans here

February 11, 2018


Wrong. A person on 1500 calorie diet at 300 lbs does lose weight faster than someone who weighs less on the same caloric diet. The more calories you eat the more calories you can take away and the faster you drop the weight. If you need to be on an 800 calorie diet or less just to MAINTAIN, well then you're probably sitting all day and no moving a finger. Calories in verse calories out. Burn more than you consume and you'll lose the weight. That's just science.

February 21, 2018


I don’t agree with the caloric intake determines “overall health”... in the West , we have this notion that we need to be eating a crap ton of calories ... nope. Fasting, lower caloric intake equal less meds, less doctors checkups and a smaller waistline.
See: the rest of the world

January 11, 2018

Amber h.

What's your stance on plant-based diets? They've helped A LOT of people slim down quickly, and it offers many other health benefits.

December 22, 2017

Adrian Bryant

no stance. any diet will work if it helps to limit your calories which is why any diet (plant based or not) will work

December 22, 2017


"The fatter you are = The quicker you'll lose weight" Lies... I ate a 1,000 calorie a day diet high in protein with little to no carbs, no processed foods or sugars.. And in 7 yes SEVEN months of exercising twice a day, (Weights at the gym in the morning, and cardio in the form of bike riding after work) I lost a whopping 10 lbs. Doctors say there is absolutely nothing wrong with me, so I push on trying all the conventional methods. I absolutely love salads, and I try to go easy on the fruits. All my meals are made at home. I make my own kombucha and kefir for probiotics. Yet still, 7 months down the road with a beginning weight of 302 I am down to 294. Explain that one...

December 21, 2017

Adrian Bryant

how did you track those caloreis and describe your workouts more

December 21, 2017


There is only 1 possible answer for not losing weight on such a low calorie, high activity diet: the endocrine system. Either your thyroid produces too little thyroxine, which slows down your whole metabolism (check out hashimoto auto immune disorder) or your other hormoes are not balanced. Doctors quickly say by a simple blood test that everything is fine, although often warning signs are overlooked or not visible in general tests. You need to inform yourself about your thyroid, so you know yourself what meassurements/tests to look out for. Hashimoto can take years to diagnose correctly. I know people who eat less than 1000 calories daily with activity and GAIN weight. This is not about the method of weightloss, but a clear sign that something is not right in your body! You need to take a much closer look!

January 12, 2018


January 1 I decided to do this I am an emotional eater so it's been so hard but I eat 1300 calories a day no soda no sweets no fast food no bread or pasta I bake fish or chicken I eat lots of steam vegetables and fruits and I do 15 min of exercise I'm 55 years old and I'm 5ft1 and at the time I started this weight loss journey I weighed 186 what else can I do I want to weigh 150 by June 1st

January 25, 2018


Thank you, that's all the motivation I needed..

December 18, 2017


Forgot to mention I was 305 when I started now 279 with the diet

December 17, 2017


Hi, I started a diet two weeks ago. I'm 5'4 305. I stopped eating carbs, fast food and stopped the soda. Now all I eat is meat veggies and snack on green apples and fruit. I eat a smart choice meats for dinner. I've lost 25 pounds under two weeks. My question is this too much too fast? Plus I work in cold climate area which is 32 degrees 5 to six days a week.

December 17, 2017

Adrian Bryant

at your high weight this is normal but understand it will slow down as you get closer to your goal

December 17, 2017


I’m 32 yrs old 5f 11in. weighed at 300 now at 230. My goal weight is 130. I am No longer able to lose weight. I am fasting a couple days a week. Drink only water. Please any ideas would be helpful.

December 12, 2017

Lourdes M

Hello I weigh 186 pounds and I want to be 160 pounds by my 46th birthday which is April 2018, I am a certified Zumba Instructor and started back up weight training again but I believe I should be incorporating something else in there so my body does not plateau. Any suggestions? please HELP!

December 08, 2017


I am 44, I weigh 300 pounds and I'm 5' 5" tall. I want to lose weight rapidly how many calories a day should I consume? And how much should I work out, right now walking winds me and I'm seriously disgusted with myself. I have to get the weight off .

December 05, 2017

Adrian Bryant

here's the long answer but short answer is less than 2000cals

December 06, 2017


I’m 221 pounds and 16 if I walk everyday outside for 30 minutes would that make a difference in my weight

December 04, 2017

Adrian Bryant

yes but what about your calorie intake

December 04, 2017


Hi Adrian, I started doing your walking exercise 4 weeks ago 4 times a week. I was doing this in addition to Intermittent fasting 16:8. I even wear a 30 lb weight vest and carry 2 -15 lb kettle bells while doing the work out. I weighed 194 when I started and now weigh 188. I’m 5’7 and I eat less than 1200 calories per day. I am not sure if I’m eating too few calories. I guess I’m frustrated because I haven’t lost more weight. What am I doing wrong?

November 01, 2017

Adrian Bryant

nothing is done wrong. how do you track calories

November 02, 2017


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

Shane T

What is the best way you recommend to count calories?

January 08, 2018

Adrian Bryant

that's up to you and what you're comfortable with. I personally do it old fashioned and keep or log or count in my head

January 08, 2018


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


1200 is a made up number.

January 16, 2018


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

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