How Long Does It Take to Lose Weight? Timeline & Tips
Key takeaways:
Timelines vary, but safe, sustainable weight loss is typically 0.5 to 1 kg per week.
Many people notice changes in four to six weeks, though this depends on body composition, lifestyle, and consistency.
Goals like losing 2 stone or seeing results in eight weeks are possible, but the pace should prioritise health and sustainability.
Quick fixes or rapid weight loss aren’t usually sustainable. Steady progress is more effective for long-term weight loss.
You’ve decided to lose weight and are curious when you’ll start seeing results. So, how long does it take to lose weight? Will it be weeks? Months? How quickly can you expect to reach your goals?
There’s no universal weight loss timeline. Everyone’s body responds differently depending on factors like age, genetics, lifestyle, and health conditions.
But there are safe, sustainable rates of weight loss you can use as a guide. In general, experts recommend losing a maximum of 0.5 to 1 kilograms (kg) per week — or five to 10 percent of your starting weight — in the first six months.
Here’s what to know about weight loss timelines.
What’s a Realistic Weight Loss Timeline?
According to the National Health Service (NHS), aiming to lose around 0.5 to 1 kg per week is safe and sustainable. This rate can help you preserve muscle while losing fat.
That might not sound like much, but it adds up over time:
Eight weeks. At this pace, you could lose 4 to 8 kg (just under a stone) in eight weeks.
Six months. This adds up to 12 to 24 kg in six months, although weight loss often plateaus, so you might lose slightly less.
Other health advice suggests losing about 0.7 percent of your body weight per week — or five to 10 percent of your initial body weight in the first six months of a weight loss journey.
This slower pace helps protect your muscles, supports your metabolism, and makes it more likely you’ll keep the weight off.
That’s not to say that you definitely will lose 0.5 to 1 kg a week. Your weight loss timeline and pace will depend on factors like your unique biology, the weight loss approach you take, and your consistency.
The Stages of Weight Loss
Weight loss isn’t a straight line. Think of it more like a journey with different phases.
Stage 1: The Early Weeks (First 2–6 weeks)
Many people notice quicker changes at the start of a weight loss journey. This is often due to losing water weight alongside fat.
In the first two to six weeks, your clothes may fit differently, you may feel lighter, and your energy might improve.
Stage 2: The Weight Loss Plateau
After a few months, weight loss often slows down, according to research. This can happen because your body adjusts to the changes — your metabolism may slow, or your routine might feel harder to sustain.
Many people feel discouraged and frustrated during this period and may give up on their weight loss efforts. But remind yourself that a plateau is entirely normal, and you can overcome it.
Stage 3: Long-Term Weight Loss
With consistent healthy habits (and for some, support with weight loss medicines), you can break through plateaus and continue losing weight at a steady pace.
The key is sustainability — building healthy habits that last.
How Long Does It Take to Notice Weight Loss?
Many people report seeing or feeling a difference within four to six weeks of consistent changes to their diet and activity levels.
Even before the number on the scale shifts dramatically, you may notice small changes, such as:
Your clothes fitting a bit differently
Feeling stronger
Having more energy
Subtle changes in body shape, particularly around your waist
Usually, when people talk about weight loss, they actually mean fat loss. Since a kilo of muscle takes up less space than a kilo of fat, it’s possible to become slimmer without losing any kilos. That’s why it can be helpful to take progress photos and measure your body before and during your weight loss journey.
What Might Influence Your Weight Loss Timeline
Your weight loss journey is unique and influenced by many factors. While some of these factors are out of your control, there are a few things you can control.
Factors out of your control:
Age. Losing weight can be harder as you age because metabolism slows as you get older. Numerous factors may contribute to this.
Sex. Men often lose weight faster than women, partly due to higher muscle mass and hormonal factors.
Genetics. Your inherited traits can affect where and how quickly you lose weight.
Body mass index (BMI). If you have more weight to lose, you might lose weight faster than someone who only needs to shed a few kilos.
Medical conditions or medications. Conditions like polycystic ovary syndrome (PCOS) or medications like antidepressants may make weight loss more challenging.
Factors you can control:
Your approach. Some weight loss plans work better than others. But generally, most work by reducing your calorie intake and focusing on healthy eating habits.
Lifestyle. While your eating habits are important, they’re not the only component of weight loss. Physical activity, sleep, and stress all affect how much weight you lose.
Consistency. It’s hard to stick to a weight loss plan perfectly. But the more consistent you are, the more likely you’ll reach your weight loss goals.
Muscle gain. Muscle is denser than fat. If you’re losing body fat and gaining muscle, your scale might not budge that much. But your efforts are still improving your body composition.
Body composition. Muscle burns more calories than fat, increasing your basal metabolic rate (BMR) — how many calories you’d burn if you lay in bed all day without moving. This means you’ll burn more calories in your day-to-day life.
Medications. Weight loss medications like GLP-1 (glucagon-like peptide-1) receptor agonists can assist with weight loss, particularly in people with obesity or an overweight BMI.
Weight loss your way
How Fast Can You Lose Weight?
Technically, you can lose weight quickly by severely cutting calories or over-exercising, but this isn’t recommended.
Risks of rapid weight loss include:
Nutrient deficiencies
Muscle loss (which slows metabolism)
Rebound weight gain once “normal” eating resumes
Mental health concerns
The safest approach is to aim for gradual, steady weight loss while building healthy habits you can stick to long-term.
Tips for Healthy, Sustainable Weight Loss
If you want to lose weight and keep it off, it’s best to pursue healthy and sustainable weight loss habits.
Here’s what may help:
Eat a low-calorie diet. A calorie deficit will help you lose weight. The NHS recommends 1,400 calories per day for women and 1,900 for men trying to lose weight. Try eating smaller portion sizes to reduce the number of calories you consume.
Stick to whole foods. A healthy diet should include a variety of fruits and veg, whole grains, lean protein sources, and healthy fats, like from seeds, nuts, and olive oil. Try to limit ultra-processed foods.
Prioritise protein. Getting enough protein will help you retain muscle and stay energised. It also helps keep your appetite in check.
Stay hydrated. Among other health benefits, drinking enough water can reduce hunger cues so it’s easier to stay in a calorie deficit.
Move more. The NHS recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous exercise every week. Include regular strength-training sessions to preserve muscle too.
Get enough sleep. Poor sleep disrupts hunger hormones and makes cravings worse. Try to stick to a regular sleep schedule, and get seven to nine hours of sleep per night.
Manage stress. Stress can drive weight gain. Journaling, mindfulness, and social connection can help relieve stress. Exercise doesn’t just help with burning calories — it can also reduce stress.
Throughout your weight loss journey, working with an expert can help. For example, your general practitioner (GP) or a dietician can help you explore safe, effective options, including medication if appropriate.
How Do Weight Loss Medications Help?
Prescription medicines can help some people lose more weight than lifestyle changes alone. But results still take time.
Hers U.K. offers access to these weight loss medications (subject to clinical eligibility and availability).
Research shows that these medications can support weight loss, especially in people with obesity. But your expectations should still be realistic. Remember:
All weight loss meds work best when you combine them with healthy eating and daily movement.
The pace is still gradual — it’s not an overnight fix.
Like any treatment, weight loss medicines aren’t suitable for everyone, so medical guidance is essential.
As with any approach to weight loss, your results depend on your consistency, diet, physical activity level, and individual biology.
The Bottom Line: How Long Does It Take to Lose Weight?
How long it takes to lose weight depends on your goals, your starting point, and your consistency with lifestyle changes. Here’s what to bear in mind:
A maximum of 0.5 to 1 kg per week is best. This is a realistic, sustainable weight loss goal for most people. Rapid weight loss can have negative effects on your overall well-being.
Your weight loss timeline will depend on various factors. For instance, age, metabolism, and genetics can affect how quickly you lose weight.
Weight management medications can help. Oral and injectable medications can help you lose weight or maintain a healthy weight.
Whether you’re just starting your weight loss journey or are well on your way to reaching your goals, remember that consistency is key. Staying consistent with your habits is crucial not just for losing weight but for supporting your overall wellness.
If you’re considering medical weight loss support, connect with a clinician through Hers U.K. to explore options.
FAQs
Here are answers to commonly asked questions about how long it takes to lose weight.
How much weight can I lose in 8 weeks?
If you follow a steady, sustainable approach (0.5 to 1 kg per week), you could lose 4 to 8 kg in eight weeks. However, it depends on your consistency with healthy habits and the effectiveness of your weight loss approach.
How long does it take to lose 2 stone?
Two stone is about 12.7 kg. At the recommended pace of 0.5 to 1 kg per week, losing 2 stone could take around 13 to 26 weeks (or roughly three to six months).
How much weight can I lose in 6 months?
If you stick to a steady pace, it’s possible to lose 12 to 24 kg in six months. But many people struggle to lose that much weight over a longer term. They might experience plateaus, when weight loss slows down. This is normal and often a sign your body is adjusting to the changes you’re making.
Is losing 1 stone in a month realistic?
It’s possible, but this sort of rapid weight loss may be unsustainable and unsafe. Losing 1 stone (6.3 kg) in four weeks would mean losing over 1.5 kg per week, which is above NHS recommendations.
Why has my weight loss slowed down?
Weight loss plateaus are normal. As you lose weight, your body needs fewer calories, which can slow progress. Try not to feel discouraged. Instead, continue consistently making healthy lifestyle choices. Sometimes, increasing your physical activity or adjusting your diet to include more healthy foods may help.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.