Ever since I saw how losing 100 pounds transformed my mother’s life, health and body I’ve been helping people lose weight, develop healthy habits and thrive. I have seen first hand the power of tiny decisions to create big changes.
I’ve been a fitness trainer for a long time, the two most popular questions I receive are:
1. How much weight can I lose in a week, month, six weeks, 3 months, 6 months or insert time frame year.
2. Can I still drink alcohol and lose weight?
To protect the innocent and guilty, I won’t share which is the most common. But the answer is yes you can, but it makes it more difficult.
If you are obese, morbidly obese or plus sized you can lose around 1-2 percent of your body weight per week. In the beginning, you may lose up to 10 pounds in a week but that’s rare and it’s not really fat. So expect 4-7 pounds for a couple of weeks and it will taper down to the more traditional 1-2 pounds of fat per week.
So let’s give you some examples using a 300 lb person.
How much weight can a morbidly obese person lose in one week?
So in one week will lose between 3 and 6 lbs per week.
How much weight can a morbidly obese person lose in one month?
In a month you will lose between 12 and 24 pounds.
How much weight can a morbidly obese person lose in six weeks?
In six weeks you will lose between 18 and 36 pounds.
How much weight can a morbidly obese person lose in two months?
In 2 months you will lose between 24 and 48 pounds.
How much weight can a morbidly obese person lose in three months?
In 3 months you will lose between 36 and 72 pounds.
How much weight can a morbidly obese person lose in six months?
In 6 months you will lose between 72 and 144 pounds.
What affects the amount of weight an obese person has in one month?
1. Your current weight.
Here’s an exciting fact. When you first start a weight loss plan you will lose more weight per week in the beginning days.
Cool thing is the heavier you are the quicker you'll lose weight.
As a heavier person, you will lose weight FASTER than your lighter friend because you have a higher metabolism. This means you require more calories/energy to maintain your current body weight.
That’s right you have a fast metabolism. Say what?
On average it takes about 10 calories per pound to maintain your current weight.
Let’s say you weigh 300 pounds and follow a 1500 calorie diet
Since you burn 3000 calories per day you would lose weight faster than your 150-pound friend that burns only 2000 calories a day.
Your metabolism would burn off 1500 calories of body fat per day to make up for the other 1500 calories you are not eating instead of the 500 calories the 150-pound person's metabolism would use.
Every 2 days you will lose almost a pound of fat on a 1500 calorie diet (lose 1 pound of fat = burning 3500 calories).
Your 150 pound friend will lose only 1 pound of fat every 7 days (500 calories x 7 days = 3500 calories) on a 1500 calorie diet.
2. How Active You Are
News flash this just in, the more active you are the faster you'll lose weight. Trainers use the FITT principle to design and track workout programs
Frequency: How often you workout during a training period. Workout 3 times per week you will burn more calories if you increase the frequency to 4 or 5 times per week
Intensity: The more difficult the workout is the more calories you will burn in the same time period. You will burn more calories walking at 4 miles per hour uphill is harder than walking at 4 miles per hour on flat ground or walking 4.5 mph instead of 4 mph on the same slope.
Time: The longer your work out the more weight you can lose. You burn more calories walking for 15 minutes than for 10 minutes.
Type: The harder the type of activity you use the more weight you will lose. You will burn more calories in a 30-minute High-Intensity Training session using weights than you would in 30 minutes of walking around the block.
If you're a heavier person you will lose weight quicker 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.
Since you weigh 300 pounds you may burn up 1000 calories per hour doing any of these HIIT Workouts while your 150-pound person may only burn 500 calories per hour.
This is why you'll lose weight faster or burn more calories when working out with a weight vest
So depending on how extra weight you currently have it's not only safe to lose more than 2 pounds a week… It's pretty near impossible not to lose more than 2 pounds per week but as you get lighter( yeah !!) your weight loss rate will slow down (Boo!!).
The more active you are while not working out = the faster you'll lose weight.
Also please do not eat more despite your increased hunger from all this activity. If you burn 400 calories and then eat 400 extra calories the net calorie difference is ZERO
Your ability to recover & how much rest you get will all affect the quality, quantity, and type of workouts you can do and still lose weight.
3. How Much You Eat
The more you eat below the number of calories you need to maintain your weight, the faster you'll lose weight. I know. Why did I even bother typing this sentence? Hello Captain Obvious.
If you need 3000 calories per day to maintain your weight then you'll lose weight faster eating 1500 calories per day vs. 2000 calories per day.
Eating under 800-to-1200 calories is not recommended due to increased cravings and/or hunger and you may gain back all the weight you lost.
4. How Much “Luggage” floating around your system.
If your diet before starting any weight loss plan was mainly carbs, high in salt and/or you drank very little water then you've more than likely gained a lot of water weight.
You can quickly lose excess water weight or lose 5-to-20+ pounds in your first week on any weight loss plan depending on how much luggage you gained from bad food habits and low water intake
5. How Much Protein You Eat
Multiple studies show that when protein is at least 30% of your diet you'll lose weight faster.
The studies show that you can burn an extra 260 calories each day. It keeps you feeling full so you will eat about 500 fewer calories per day.
The net result is that you can lose nearly 11 pounds in 12 weeks by increasing the amount of protein in your diet.
6. What You Eat
It really doesn’t matter what you eat as long as you eat less than your body requires to maintain its current weight.
However, nutrient dense, water-rich foods will make you feel better, keep you fuller longer and offer a myriad of other positive health benefits
If you will eat higher quality foods you will lose weight faster and easier, have fewer cravings and hunger that'll cause you to eat more decreasing your weekly weight loss.
So as a reminder...
If you are obese, morbidly obese or plus sized you can lose around 1-2 percent of your body weight per week. In the beginning, you may lose up to 10 lbs in a week but that’s rare and it’s not really fat. So expect 4-7 lbs for a couple of weeks and it will taper down to the more traditional 1-2 pounds of fat per week.
If you use this information you can increase the amount of weight you can lose over a week, month, six months or a year if you are morbidly obese or plus sized. Take advantage and push your weekly loss closer 2 percent of body weight each week and keep it there consistently. This will help you reach your goal quicker and easier.
If you need help email me or reach on social media. Give me a couple of days but I’ll get back to you.
Love, peace and less chicken grease,