On the journey of weight loss, many people wonder how long it will take to achieve their goals and maintain the weight loss effect. In fact, it is difficult to accurately predict the time required for weight loss, as many factors can affect it, such as age, genetics, and gender.

Experts usually advocate maintaining a stable and sustainable weight loss speed. Losing one to two pounds per week is relatively more conducive to maintaining weight. For example, if you want to lose 20 pounds, it will probably take 10 to 20 weeks. Focusing on developing healthy and practical lifestyle changes that can be adhered to in the long term is the core of a successful weight loss plan.

As people age, it is a normal phenomenon that body composition changes. With age, people usually gain fat and lose muscle mass. Body composition affects the resting metabolic rate (RMR), which is the amount of calories burned when a person is at rest. Studies have shown that the RMR of adults over 70 years old is 25% lower than that of young people. A lower RMR may make weight loss more difficult.

Studies have shown that genetic factors can lead to overweight and obesity. Some genes can affect appetite and satiety. Genes also affect metabolism, which is the process of converting food into energy.

Studies have found that biologically female individuals usually have more fat and less muscle than biologically male individuals, resulting in a lower resting metabolic rate. Women burn 10% fewer calories at rest than men of the same height. Therefore, it is more challenging for women to lose weight.

Studies have shown that although there is no single best weight management strategy, an energy or calorie deficit is the key factor in weight loss. If you need to lose more weight, you may lose it faster in the early stage, because changing your eating habits may lead to a larger calorie gap. For example, a 40-year-old woman who is 5 feet 4 inches tall, weighs 200 pounds, and has a low level of activity needs to consume 2,190 calories per day to maintain her weight. A woman of the same age, height, and activity level but weighing 150 pounds needs to consume 1,873 calories per day to maintain her weight. If both of them start to consume 1,500 calories per day, the woman weighing 200 pounds will have a larger daily calorie reduction. However, as the weight decreases, the calorie deficit will shrink. This is why the closer you get to your weight goal, the slower the weight loss speed is. To lose the last 10 pounds, you may need to further reduce calorie intake or increase exercise time or intensity.

The quality of food also affects weight loss. Eating more natural foods, such as fruits, vegetables, whole grains, legumes, as well as lean meat and low-fat dairy products, and limiting processed and ultra-processed foods can help with weight loss.

Metabolism, as the way the human body burns calories, is an important factor in weight loss and is very complex. Hormones that regulate appetite also play a role in weight loss. Both may be affected by factors such as lack of sleep, stress, and the composition of the gut microbiota. The gut microbiota is a collection of bacteria and other microorganisms in the digestive system. Studies have shown that it can actually affect both sides of the calorie balance equation, related to how the body uses calories from food and how to burn or store these calories.

Starting weight loss is not difficult. You can build a healthy diet in the following ways:

Everyone wants to lose weight quickly, but when it comes to weight loss, slow and steady is the right way. Rapid weight loss is often the result of fad diets and is not sustainable in the long run. The best way to lose weight is to incorporate long-term healthy habits into your lifestyle instead of taking extreme measures. Fad diets can make you feel hungry and have a negative impact on your health.

In addition, it should be noted that the weight loss process is not always linear. Body weight may change every day or even every hour, which is normal. After all, when you stand on a scale, you measure everything that has weight, including bones, body fat, muscle, waste, and water. If you find that your weight has increased by a few pounds, don't be discouraged. For example, if you do strength training and increase muscle mass, the reading on the scale may increase. So don't pay too much attention to the number on the scale. Instead, pay more attention to how you feel when you wear clothes.

Weight loss speed can reflect the type of weight loss effect. Studies have shown that compared with rapid weight loss, slow weight loss can lose more weight and reduce the percentage of body fat. Many people are eager to lose weight quickly, but those who lose weight gradually and stably are more likely to maintain their weight. Experts recommend losing one to two pounds per week as a sustainable weight loss speed. Moreover, studies have shown that even losing a moderate amount of weight, that is, 5% to 10% of the total body weight, can bring health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugar.

Very low-calorie diets (VLCDs) usually have incomplete nutritional components and are not suitable for most people. They usually provide only 600 to 700 calories per day and are generally carried out under clinical supervision and are short-term. Such restrictive diets may cause some side effects, such as constipation, diarrhea, fatigue, gallstones (hard lumps formed in the gallbladder), gout (a type of arthritis that causes joint stiffness and pain), an increased risk of eating disorders, nausea, and nutritional deficiencies. When calorie intake is too low, the body will enter a starvation mode and start to store every calorie, which is not conducive to weight loss. It should also be noted that restrictive diets increase the risk of eating disorders. If you plan to reduce calorie intake, it may be a good idea to cooperate with a healthcare provider.

In conclusion, weight loss is a complex matter. No one can accurately predict how much weight will be lost within a specific time. Focusing on adhering to healthy and balanced habits is more important. If you need to develop a safe weight loss plan, it is advisable to consult a healthcare provider.