Losing weight for good. The right pace, goal by goal
To lose weight for good, the usual benchmark is 0.5 to 1kg a week, or 1 to 2lb. This slow pace protects your muscle and gives new habits time to settle in. The list below gives an indicative timescale for each goal, from 5 to 40kg.
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Why a slow pace
Rapid weight loss usually comes from severe restriction. The body then draws on its muscle as much as on its fat. Tiredness sets in and hunger comes back stronger. Weight lost too fast often comes back just as fast, the mechanism described in our article on yo-yo dieting. The NHS advises against losing weight suddenly with diets in its tips to help you lose weight.
At 0.5 to 1kg a week, your plate stays generous. You change your meals without cutting them out, and these changes last. That is the whole principle of healthy eating.
How long it takes to lose weight for good
These timescales apply the NHS benchmark. They are not a promise, only a rough guide. The pace depends on each person, on age, starting point and consistency. It often slows over time, because a lighter body uses slightly less energy.
- 5kg, about 11lb. 5 to 10 weeks.
- 10kg, about 1 stone 8lb. 10 to 20 weeks.
- 15kg, about 2 stone 5lb. About 3 to 7 months.
- 20kg, about 3 stone 2lb. About 5 to 9 months.
- 25kg, about 3 stone 13lb. About 6 to 12 months.
- 30kg, about 4 stone 10lb. About 7 to 14 months.
- 35kg, about 5 stone 7lb. About 8 to 16 months.
- 40kg, about 6 stone 4lb. About 9 to 18 months.
What changes with the goal
The first kilos often go faster, partly because the body also loses water. Then the pace settles. For a small goal, a few habits are enough. For a bigger goal, you need to keep going for months, and your weight may stall for a few weeks. That is when our page on getting past a weight loss plateau helps.
Aiming first for a modest loss of 5 to 10% of your starting weight is a common benchmark. This first stage can already bring health benefits, even if it is still far from the final goal.
Beyond 20kg, see your GP first
A goal of more than 20kg, about 3 stone, is planned with your GP. Your GP checks your health, adjusts any treatment and follows your progress. The NHS page on overweight and obesity describes the support available, from lifestyle advice to specialist services. The same applies to any goal if you have a long-term condition, take regular medication or are pregnant.
At the club
At Witney Nutrition Club, Rachel Clarkson, Sara and the team of coaches trained in nutrition support members every day, and the first assessment is free. Your coach adjusts your meals when the pace slows.
This article gives general information. It does not replace the advice of your GP or another health professional.
Goal by goal
Your weight loss curve
Enter your profile and the curve redraws straight away.
At the median pace, it would take about 11 weeks to lose 8 kg. At the gentlest pace, about 4 months.
The benchmark most often given for lasting weight loss is 500 g to 1 kg a week. That is the ideal zone of the chart. Above 1 kg a week on a regular basis, the body draws on its muscles as much as on its fat. That is the hatched zone.
An indicative projection. Every journey is personal and results vary from person to person. The calculation runs on your device, nothing is saved or sent. Over 65, talk to your doctor first.
How this curve is calculated
The top edge of the zone matches 500 g a week, the gentlest pace. The bottom edge matches 1 kg a week, the risk threshold.
The first weeks go faster, mostly water, then the pace slows. After 40, the median curve slows gradually, because metabolism slows. For the same effort, a man usually loses weight a little faster than a woman.
The journey curve adds plateaus of a few days and small regains, as in real life. It does not predict your own journey.
This advice is general. It does not replace medical advice.
Further reading
For day to day support, see the healthy eating programme.