The average person can safely expect to lose one to two pounds of fat per week. Beginners who have more weight to lose and haven’t exercised recently may see faster results initially—around two to three pounds per week—but this typically stabilizes over time. The key to long-term success is consistency in both fitness and nutrition. At The Gym Newtown, we’ve identified five main factors that influence how long it takes to lose weight.
1. Determining Your Weight Loss Goal
Weight loss is ultimately determined by calories in versus calories out. A person who weighs 300 pounds typically consumes more calories daily than someone who weighs 150 pounds. By creating a calorie deficit—whether by reducing intake or increasing physical activity—weight loss occurs at a sustainable rate. Those with more weight to lose may experience a faster initial drop, but progress will even out over time.
2. Establishing a Realistic Exercise Routine
Life can be unpredictable, so setting a realistic workout schedule is essential. Whether you can commit to one session per week or five, consistency is what matters most.
The more you exercise, the more calories you can afford to consume while still maintaining a calorie deficit. Those with less time for the gym need to be more mindful of their nutrition. The key takeaway? A consistent routine—whether high or low in frequency—paired with mindful eating will yield the best results.
3. Maintaining Consistent Eating Habits
Weight loss isn’t just about exercise; it’s also about monitoring calorie intake. Tracking calories using apps like MyFitnessPal can provide flexibility and awareness. However, those who prefer not to track can still achieve success by following a structured meal plan.
The more precise you are in monitoring food intake, the more predictable and effective your weight loss will be. Whether through calorie counting or a simplified meal structure, staying consistent with nutrition plays a crucial role in success.
4. Following a Detailed Fitness & Nutrition Plan
A structured plan minimizes frustration and accelerates results. While small lifestyle improvements will yield some benefits, a comprehensive fitness and nutrition strategy optimizes progress. Working with a fitness professional can provide:
A structured workout plan
A personalized nutrition strategy
Accountability and motivation
Having a well-designed plan takes the guesswork out of weight loss and increases the likelihood of long-term success.
5. Building a Strong Support System
Even the best fitness plan requires accountability. Motivation can fluctuate, which is why a support system is invaluable. Weekly check-ins, whether with a friend, family member, or fitness coach, help keep you on track and turn motivation into discipline.
A strong support system offers:
Accountability for staying on track
Encouragement during challenges
Celebration of milestones and progress
The Bottom Line
Weight loss is a journey that requires patience, consistency, and the right approach. By setting clear goals, maintaining an exercise routine, monitoring nutrition, following a structured plan, and building a support system, you’ll set yourself up for success. Remember, sustainable results come from long-term habits—not quick fixes.