How Much Fat Can I Really Lose Per Week / Per Month?

This is by far the most common question that we receive from our visitors and our clients, and one where we always have to give the same annoyingly vague answer – it depends.

A good general pointer is that a healthy rate of weight loss is around 2 pounds of fat per week, or 8 pounds of fat per month. Now, this may not seem alike a lot, but keep in mind that we are talking about fat here. Fat weighs far less than muscle, so losing 8 pounds of fat per week is going to make a very visible difference in how you look.

Take a look at the slightly disgusting image below to see just how big the difference is between the two.

Your rate of fat loss will depend on several factors.

The first one is how much excess weight / fat you have to lose. The more you have to lose, the quicker the initial results will be. For example, one of our old clients lost a crazy 36 pounds in the first 30 days of the Ideal Weight Loss programme. His secret? He weighed 352.67 pounds when he first came in. His result is not typical mind you, and in fact he remains one of the best results we have seen after 30 days (he also stuck to his programme religiously).

He does, however, prove that weight loss results vary from person to person, and the more weight you have to lose, the faster it will go initially. As you get closer and closer to your target weight, the rate slows down.

The takeaway is that you should not be concerned with assigning random targets or numbers for what you want your result to be after a week or a month. The important thing is to pick a (proven!) plan and to stick with it. You could feel that losing 4 pounds a month is very little, but what if after 10 months you find yourself 40 pounds lighter?

Every weight loss journey is really a marathon, not a sprint, and your goal is to find a programme that works for you and stick with it. The results will come.