The Top 7 Ways to See How Fast You Can Lose Weight

1. How Overweight Are You?

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 impoosible 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…

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.

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.

Use the calculator below to see how much protein you need to 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

If you eat more weight loss foods and less bad foods then you'll lose weight faster & easier since you'll have less cravings and hunger that'll will cause you to eat more slowing down your weight loss.

7. How Motivated Are You?

Make sure you also see…

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1-35 of 211 Comments

I'm a 5'9 female 40 years old I eat approximately 1200 calories a day and walk 4-7 miles 3 time a week I weight 207 and can't seem to get under 200 what am I doing wrong

May 23, 2016

Adrian Bryant

how are you tracking the 1200

May 23, 2016


Hi there Adrian!

I am 30 years old, 5'5, and 174lbs. I am a mother of 4, but that is not where my weight has came from. I have been the same size, give or take 5-10lbs, since I was in high school. My weight is mainly in my stomach, as my legs and arms are pretty muscular. According to my bmi I am 30, and I am obese. I honestly want to lose my stomach weight. I am currently eating no carbs and no sugars. Eating vegetables, eggs, chicken and salmon. I haven't started exercising yet because my husband is deployed and my household is a handful right now! Do you have any recommendations?

May 01, 2016

Adrian Bryant

use this workout and this diet for busy moms like you

May 02, 2016


Thank you so much! I've read over those and I am def well below 2000 calories so I am hoping to lose some of this fluff :)

May 02, 2016


Hi. I'm 21 years old, 5'3" at 300lbs. I'm looking for the best diet plan and excercise regimen to help me drop weight at a rate of 3-5lbs per week. My current goal weight is 170. I'm currently not very sctive at all (just joined pf though). I tend to skip breakfast...and sonetines lunch. I know i need to eat on a better schedule, all three meals.
I've been overweight/obese almost my whole life, but once out of highschool (stayed around 200lbs during school years) the weight just picked on.
Any advice on diet plans and work out regimens? Thanks!

May 01, 2016

Adrian Bryant

start here to find the best plan for you.

at your weight any plan will help you lose 3-to-5 pounds a week for your first 3+ weeks but you just need to find a plan that best fits you

May 02, 2016


35 yr old female 5'10 307lbs my current short term goal is to loss 30 lbs in 30 days as a kick starter I eat 1200-1500 a day in calories high protein low carb diet meal supplement smoothie for breakfast at 230 cal 32grams protein grilled chicken/fish with greens lunch with light dressing protein bar snack 200 cal or 1/2 protein smoothie dinner is light Campbell's soup 250 cal average and frozen 20 cal popsicle of desert exercise is 40min 3 miles high to mod interval's on gazelle by Jake 3days a week in between 2 days a week I take zumba 1hr with 30min spin rotating 30min tabata i feel uncomfortable at gym being this large but devote 2 days hoping to increase with loss are my goals realistic I've been doing this for 2 weeks now I see a little difference so self esteem and endurance is up burpies are actually happening now! but hoping for big # decrease in a few weeks weigh in

April 14, 2016

mary young

adrian what you say in the article is not true. i never have eaten over 2000 calories a day and I am a 52 year old, 300 pound woman standing at 5feet 4 inches. i started dieting at 1500 calories a day and walking. low carb high protein. my doctor has tested my thyroid. its normal. has ran a blood panel test on me and all normal. yet i have lost no weight. i drink plenty of water everyday. this is not the first time i have tried low carb high protein. i never lose weight no matter what i do. my knees are horrible. i struggle every day . sometimes there just isnt any hope.

April 21, 2016

Adrian Bryant

how are you tracking your calories?

April 22, 2016


It's impossible not to lose weight on 1500 calories a day.

This means you are not measuring what you eat correctly and are eating more than you think you are.

Get a food scale and measure out everything you eat for a week. You also have to include everything you drink, coffee, creamer, fast food, sauces, etc. and log it on myfitnesspal or someplace you can keep track.

Try this experiment for 1 week. Buy healthy choice tv dinners that are 400 calories or less each and eat only those and nothing else 3 times a day and only drink water the entire week and then come back and say you didn't lose any weight.

April 28, 2016



I am a 27 year old female (5 feet 3 inches) that weights 148. Is it realistic for me to lose 10 lbs in a month? I am on a 1,200 calorie diet.

March 30, 2016

Adrian Bryant

very realistic

March 31, 2016


I'm a 21 year old male, 5'10 and weigh 360 pounds. I've cut my caloric intake to 1200-1500 calories daily. Ive started strength training with 45 minutes of consistent 65 pound curling and quick intense bursts of cardio that lasts between 10-15 minutes everyday. I'd like to reach 220-240 by this Christmas..any advice on diets or workout changeup? Also motivation is a concern to me as well

March 15, 2016


There is a weight loss program called the rotation diet its by a guy named Martin Katahn. It is a 3 week program where males start out the 1st week eating 1200 calories a day for the first 3 days then the rest of the week you eat 1500. For the 2nd week you eat 1800 calories all week long,then on the 3rd week you repeat the 1200-1500 to finish. The book shows you exactly what to eat in a simple menu daily. You take at least 2 weeks off eating semi regular again but be cautious and then you can start it all over again. Everytime you start over make sure you take a little time off in between. I am on my 3rd week and although I haven't weighed myself I can see it coming off. I do advise that you exercise a lot, I'm a 50 year old man and I bust my hump! Good luck friend..

March 30, 2016


Hi I've been dieting and working out(Hiit cardio every second day and bowflex on the alternate days)for 72 days, I'm a 6'5", 36 year old male fairly active, still play baseball competitively, I've been keeping my calories between 1200 to 1800 per day with a 3000-4000 cheat day when I need it. I started at 342.6lbs and am down to 287.6 lbs. My question is I'm losing approximately .076 lbs per day. Is that safe or am I losing muscle as well as fat??

March 08, 2016

Adrian Bryant

no. mostly or 100% Fat you are losing.

March 09, 2016


hi, i am a female, 5'9, and 235 pounds. my goal is get to 170 pounds by first week of july (5 months). i will be limiting my calories to 1200 a day. and i will be exercising but what plan is the best work out plan for me?

February 29, 2016


I am 5'3 and I am 21 years old, weighing About 168lbs. I started my diet few days ago by eating 1200 or less calories a day, I track my meals i my fitness pal app. I don't exercise and my job is a bank teller. My goal is to be 135-140lbs by June.

Any tips?

February 26, 2016


Hi I am 5'4 and weigh 137lb I want to be 119lb I do hiit for 45 min 4 times a week I've been eating clean with 1 cheat a week and have 100g of carbs 3 of my 4 workout days tge other 4 days I have no carbs unless through veg. I've been doing this for 5 weeks and haven't lost anything? I'm considering dropping my calories to 1000 a day and only allowing 50g carbs 3x days a week does this sound OK?

February 08, 2016


I'm 23, female, 5'2'' and weigh 120 pounds. I'd like to get down to 105. I used to eat 1500-2000 calories a day, but I am going to do the 500 cal a day diet. I also am taking kick boxing for 30min 5 times a week burning about 300 cal. How long do you think it will take me to reach my goal?

February 09, 2016

Adrian Bryant

can you seriously stick with a 500 cal diet?

February 10, 2016


Hi, I am 17 years old and I am 5'7 and weigh 9 and a half stone. If i exercise 3 times a week for an hour each how fast will i lose weight?

February 01, 2016

Adrian Bryant

you have to also consider your calorie intake

February 01, 2016


Hello, I gained 70 pounds during my pregnancy I was already overweight. I managed to lose 30 of that weight in a year. I walk to work three times a week 2.6 miles but haven't lost too much about .5 a week. I am 5'3 weighing at 247. I don't mind losing weight slow but would love to know how much should a person lose per week if they do stick to a 1500 calorie diet. I already bookmarked the websites listed above.

January 22, 2016

Adrian Bryant

You should be losing more than that a week on 1500 cals alone. how are you tracking calories

January 22, 2016


hi my name is Eric I weight 355 punds 5,7 22 yr old male and I eat 2 boiled egg whites, banana for breakfast lunch 2 boiled egg whites and a large apple for dinner something different every night like salmon with salad mostly greens and I also drink 3 cups of jasmine green tea every day. but I don't really work out right now is that bad for me??

January 14, 2016

Adrian Bryant

why cant you workout?

January 14, 2016

Chawndra Chisolm

Im 5'4 and 276. I am now weight training at PF twice a day doing the circuits and 20mins of HIIT bike riding. Riding for 3mins at a slow pace then a fast pace for a minute. I am currently eating 1200 calories a day consisting of apples, bannanas, peanut butter sandwhiches and progresso light chicken noodle soup. Is this pretty effective for losing weight and gaining muscle or should I just stick to cardio for now.

December 17, 2015

Adrian Bryant

yes, what you are doing now is good to start off with

December 18, 2015

Incorrect please try again Created by Adrian Bryant

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