It is the first question almost everyone asks, and the honest answer is that it depends. I am John, and I lost 20kg and learned how to keep it off. This guide explains what a realistic pace looks like, what gets in the way, and how to measure progress without driving yourself mad.
Quick answer
The NHS describes 0.5kg to 1kg a week as a steady rate of weight loss. Progress is uneven, so judge it over several weeks rather than day to day.
What the NHS says about pace
The NHS describes a steady rate of weight loss as 0.5kg to 1kg a week, which is about 1lb to 2lb. It also warns against crash dieting, because losing weight much faster than that can bring its own health problems and is hard to keep up. The NHS page on overweight and obesity gives the same message about losing weight steadily.
That is a pace, not a promise. Some weeks you will lose more, some less, and some weeks the scales will not move. Over time, though, steady is what tends to last.
What that means in practice
If you did lose 0.5kg to 1kg a week, then over 6 weeks that would add up to roughly 3kg to 6kg, over 8 weeks 4kg to 8kg, and over 12 weeks 6kg to 12kg. I am not saying you will lose that much. People start from different places and some will lose less. I am showing the sums so you can see why a few weeks of effort is a start, not a finish line.
It is also worth saying that weight and fat are not quite the same thing. The scales measure everything: fat, muscle, water, food in your gut and more. When you start lifting weights you might gain a little muscle while losing fat, so the number can move less than you expect even when things are going well.
Why the scales jump around
Day-to-day weight can swing by a surprising amount for reasons that have nothing to do with fat.
- Salt and carbohydrate intake change how much water you hold.
- How much food and drink is still in your system at the time you weigh in.
- Hard training can cause temporary water retention in your muscles.
- For women, the menstrual cycle can change weight by a noticeable amount.
- Weighing at different times of day or in different clothes.
A good habit is to weigh yourself at the same time, under the same conditions, and look at the trend across a few weeks rather than any single reading. Or skip the scales entirely and use other measures.
Other ways to track progress
- Strength: are you lifting more weight or doing more reps than a few weeks ago?
- Measurements: waist, hips and other areas, taken in the same way each time.
- Photos: front, side and back, in the same light, every couple of weeks.
- How your clothes fit.
- How you feel: energy, sleep, mood and confidence in the gym.
Your strength numbers are especially useful for beginners. In your first weeks of lifting you will usually get noticeably better at the movements, long before your body shape changes much. That is a real sign of progress.
What affects how long it takes
- Your starting point. People with more to lose often see the number move faster at the beginning.
- How consistent you are. Training and eating well most weeks beats a perfect fortnight followed by a break.
- Food. Fat loss comes from eating a little less than you burn. You do not need to cut out whole food groups.
- Sleep and stress. Both affect appetite and how you feel about training.
- Health conditions and medication. Some make weight loss harder. If this applies to you, talk to your GP.
- Your lifestyle. A desk job and a very active job burn different amounts of energy.
Where lifting weights fits
Lifting weights is a good tool for fat loss because it gives you structure and a measurable way to improve. The NHS physical activity guidelines for adults aged 19 to 64 include strengthening activities that work all the major muscle groups on at least two days a week. A push, pull, legs plan is a simple way to cover that. If you want to know how it works, read my guide to push, pull, legs for fat loss, or try the beginner 3 day plan.
Why I plan in weeks, not days
My programmes run for 6, 8 or 12 weeks. A few weeks is long enough to settle into a routine and see your training improve, and short enough to feel like something you can finish. I do not make results promises, because it would not be honest. What I can say is that a clear plan and a steady routine give you the best chance of building habits that last.
When to talk to a professional
If you have a health condition, take medication, are pregnant, or have a history of disordered eating, please speak to your GP before starting a new plan. I offer general fitness coaching, not medical advice.
If you would like a rough starting number for calories and protein, try my free calorie and protein calculator, and read why diet matters for fat loss.
Where to go next
If you would like a structured plan, have a look at my programmes: Kickstart for 6 weeks, Transformation for 8 weeks and Elite for 12 weeks. You can choose your programme and start today.
Frequently asked questions
How much fat can I lose in a month?
The NHS describes 0.5kg to 1kg a week as a steady pace. Individual results vary a lot, and nobody can promise a specific number.
Why has the scale stopped moving?
Water, food, hormones and training can all hide fat loss for a week or two. Look at the trend over several weeks, and check your strength, measurements and photos as well.
Is it better to lose fat quickly?
Faster is not usually better. The NHS warns that losing weight much faster than 0.5kg to 1kg a week can bring health problems, and it is harder to keep the weight off.
Do I need to do lots of cardio?
Not necessarily. Lifting weights plus regular walking is a sensible combination for many people. The NHS recommends both strength and aerobic activity for adults.
This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.