How much weight can you lose?

Losing weight too quickly likely leads to health problems such as muscle loss, nutrient deficiencies, and even alter your metabolism.

Most experts, including the NHS, suggest losing 1-2 pounds (0.5-1 kg) per week as the safest and most effective rate.

This helps you keep the weight off long-term while maintaining muscle mass and avoiding the negative side effects of crash diets.

If you lose more than 3 pounds (1.5 kg) per week, this could be muscle and or water loss rather than fat loss. Furthermore, it’s likely you’re cutting back on calories too much so that it is harder to maintain your weight loss, and you might end up gaining the weight back later on as the dietary approach is simply unrealistic to stick to.

There are many factors that can impact how fast you lose weight, including:

Starting weight

If you have more weight to lose, you might lose weight more quickly at the beginning of your journey. People closer to their ideal weight often lose it more slowly.

Calorie deficit

Weight loss happens when you burn more calories than you consume. Creating a calorie deficit by eating fewer calories or exercising more can help you lose weight. For example, reducing your intake by approximately 300 to 500 calories per day may lead to losing 1-2 pounds per week.

Activity levels

The more active you are, the more calories you burn. Even small changes, like walking more or doing household chores, can make a difference in how quickly you lose weight.

Muscle mass

Having more muscle helps you burn more calories. Strength training is key to preserving muscle while losing fat.

Sleep and stress

Lack of sleep and high levels of stress can slow your weight loss progress. They may affect hunger hormones, making it harder to stick to your diet.

Hormones

Hormonal imbalances, such as those related to polycystic ovary syndrome (PCOS) or insulin resistance, can impact how quickly you lose weight.

Clinical trials have shown that Mounjaro can help patients lose up to 26% of their bodyweight (source) and that weight loss with Mounjaro is more effective and sustainable than with lifestyle changes alone.

On average Medicspot Mounjaro weight loss patients achieve the following weight loss results:

After 1 month = 3.4kg (7.5lbs)

After 2 months = 6.1kg (13.4lbs)

After 3 months = 7.5kg (16.4lbs)

After 4 months = 9.5kg (20.9lbs)

After 5 months = 12.5kg (27.6lbs)

After 6 months = 14.2kg (31.3lbs)

Visit our Mounjaro page to learn more and check if you are eligible.

In one week, most people can safely lose 1–2 pounds (0.5–1kg) if they follow a balanced eating plan and stay active. This is considered a healthy and sustainable rate of weight loss for most adults.

It’s normal for the first few days to show slightly faster changes on the scale. Much of this is due to fluctuations in water, salt intake and glycogen stores, not actual fat loss. After the first week, progress usually settles into a steadier pattern.

In 2 weeks, most people can lose between 2-4 pounds (0.9-1.8kg)  if they’re sticking to a healthy eating plan and exercising regularly. This might not seem like much, but it’s the best way to lose weight without causing harm to your body. Remember that small, steady progress leads to long-term success.

By 3 weeks, you could lose between 3-6 pounds (1.4-2.7kg) . It’s important to focus on muscle retention during this time by including strength training in your routine. This ensures you lose fat rather than muscle.

The amount of weight you can lose in a month depends on various factors, including your starting weight, activity level, diet, your environment, and lifestyle. Here’s a breakdown of what’s generally achievable:

Safe and sustainable weight loss

Most experts, including the NHS, recommend aiming for 1 to 2 pounds (0.45 to 0.9kg) of weight loss per week. This translates to about:

4 to 8 pounds (1.8 to 3.6kg) per month for most people.

This rate of weight loss is considered safe because it ensures you’re losing fat rather than muscle and other essential tissue. Rapid weight loss often leads to muscle loss, nutrient deficiencies, and other health risks.

In 3 months, you can expect to lose 12-24 pounds (5.4 to 11kg). It’s important to continue with strength training to build muscle while losing fat. Don’t rely solely on the scale – focus on how you feel and how your clothes fit.

Losing weight over a 6 month period can be a transformative experience, but the key to success is sustainability. The amount of weight you can lose safely in 6 months depends on factors such as your starting weight, diet, activity level, and lifestyle. Let’s break down what’s achievable while focusing on your long-term health.

What is a realistic weight loss goal in 6 months?

The general guideline for safe weight loss is around 1 to 2 pounds (0.45 to 0.9 kg) per week. Based on this, you can expect to lose approximately:

24 to 48 pounds (11 to 22 kg) in 6 months.

This range is considered healthy and sustainable, allowing your body to adjust and adapt without risking your metabolism, muscle mass, or nutrient intake.

If you follow a safe and consistent weight loss plan, it’s possible to achieve significant results over the course of a year. Here’s a more comprehensive look at what’s realistic:

For most people, the safe rate of weight loss – 1 to 2 pounds per week – can lead to:

52 to 104 pounds (23.5 to 47 kg) over the course of a year.

This can vary based on individual factors, but losing 50 to 100 pounds in a year is a reasonable and sustainable goal for many people.

Most people can realistically lose 0.5–1kg (1–2 pounds) per week once the initial water-weight shifts settle. This range is considered safe for most adults and is supported by clinical and public health guidance. It reflects the rate at which the body can steadily use stored energy without risking muscle loss, nutrient deficiencies or rapid regain.

Your personal rate may be higher or lower depending on factors like:

• your starting weight
• age and activity levels
• how consistently you follow your routine
• sleep, stress and overall health

Short bursts of faster loss are common at the beginning of any plan, but this usually slows as the body adapts. What matters most is sustained progress over months, not rapid change in the first few days.

While it might seem tempting to lose weight quickly, slow weight loss is actually better for your body and mind. Here’s why:

• More sustainable. Gradual weight loss helps you create habits that you can stick to, reducing the chances of gaining the weight back.
• Better for metabolism. Rapid weight loss through drastic calorie deficit may lower your metabolic rate, making it harder to keep the weight off. Slow weight loss helps your body adjust more naturally.
• Muscle preservation. Fast weight loss often leads to muscle loss, but taking it slow gives you the chance to keep your muscle mass while burning fat.
• Improved overall health. Slow and steady weight loss reduces stress on your heart, liver, and other organs, making it safer and healthier in the long term.

Long-term weight loss depends on habits you can maintain. These strategies can help you build consistency:

Strength training
Building muscle supports a healthy metabolism and can make it easier to maintain weight loss over time. For guidance on choosing safe activities, see our exercise advice hub.

Stay hydrated
Regular fluid intake helps with appetite regulation and supports your body during periods of calorie reduction. Hydration is also linked to better energy levels, which can make activity and healthy eating easier.

Get enough sleep
Poor sleep affects hormones that influence appetite and cravings. Creating regular sleep routines can help you stay consistent with your eating and activity habits.

Track progress beyond the scale
Weight fluctuates naturally. Paying attention to changes in mood, energy, strength and how your clothes fit can give a clearer picture of your progress. Our Behaviour hub includes information on building healthier routines and staying motivated.

Support healthy eating patterns
Balanced meals with regular protein, fibre and whole foods help keep you fuller for longer and make it easier to maintain a calorie deficit without feeling restricted. You can read more about this in the Nutrition hub.

Losing weight is a journey, not a sprint. By focusing on slow, steady progress and building healthy habits, you can achieve lasting results. Remember to listen to your body, stay consistent, and celebrate every step of your journey!

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.