How Much Weight Can You Lose In A Year? A Realistic And Scientifically Backed Answer

Every new year comes the almost ritualistic act of making a vision board or setting new goals and tasks.

While we all have different goals, one thing that almost everyone hopes to achieve is improving their fitness.

Some wish to:

• Lose weight
• Maintain weight
• Gain weight or muscle in the next 365 days

If you are in the weight loss group, you may wonder what a 1 year weight loss transformation would entail.

So how much weight can you lose in a year? 

Let’s examine what a realistic transformation may look like and the best way to cut weight fast so you can wow everyone come next Christmas!

What Is A Realistic Weight Loss In A Year?

Unfortunately, many people selling tips on how to lose weight fast exaggerate the results. 

While it’s understandable why one may want he fastest way to lose weight, it’s essential to know that the promised results are not realistic or sustainable.

According to the CDC, healthy and lasting weight loss occurs steadily and gradually, with 1 to 2 pounds lost weekly (1). 

One calendar year has 52 weeks, which means the realistic (and sustainable) amount of weight you should expect to lose in this timeframe is 52 to 104 pounds (23.5 to 47 kgs).

What Are The Stages Of Losing Weight?

Understanding the different stages of weight loss can help you better recognize what is happening to your body. 

It will help you determine whether the changes you see are regular or if something is off, and you need to make adjustments to help this process continue.

The 4 main stages of weight loss:

1. Rapid Weight Loss
2. Gradual Weight Loss
3. Weight Loss Plateau (Can Happen)
4. Weight Maintenance (Recommended)

Here’s the breakdown of each stage:

• Rapid Weight Loss

As mentioned above, a healthy weight loss rate is 1-2 pounds weekly, which translates to 4-8 pounds monthly.

However, weight loss is usually not a steady or linear process. Some people, especially beginners, lose weight much faster than this at first. 

According to experts, fast weight loss is normal in the first few weeks of your journey (2).

While rapid weight loss is not the goal overall, you should not be too worried about it at this initial stage. 

This significant initial weight drop occurs due to these reasons:

• Your Body Is Adjusting To Your New Diet Or Workout Routine (Preferably Both). 

Since you surprise your body with less food energy intake or increased physical activity, it may burn more calories during this adjustment period, causing faster weight loss.

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• Loss Of Water Weight 

Not all weight loss is usually fat loss. Sometimes, the number on the scale goes down simply because you are losing any extra water or fluid previously stored in the body. Increased physical activity can reduce fluid retention in those with conditions that cause fluid overload, like heart failure (3).

Consuming a low-carb diet can also cause the initial loss of water weight.

Your body stores carbohydrates as glycogen, mainly in the muscle and liver. 

The body pairs each gram of glycogen with 3 grams of water (4, 5, 6). 

If you use stored glycogen because your diet doesn’t provide enough carbohydrates, you’ll release the associated water and get rid of it. 

That can be enough to move the scale a few pounds, but that water (and weight) will return once you resume eating regularly and replenish your glycogen stores. 

• Other Factors Affecting Weight Loss

While we associate diet and exercise with weight loss, other lesser-known factors can also affect how fast you lose those extra kilograms (7).

For example, muscle tissue requires more energy to maintain than fat tissue, so if you have more muscle, you burn more calories at rest than someone with less muscle. 

This higher metabolic rate can make those with more muscle lose weight faster than those without muscle mass. 

This occurrence could explain why men often experience faster results than women (8). 

Even in people of the same sex, those with more muscle mass are likely to lose weight faster than those with a higher fat-to-muscle ratio, all else being equal.

Starting weight also affects how fast the initial results are. 

Heavier people may lose weight faster than smaller people in the initial weeks simply because moving a larger/heavier body takes more energy than a more petite body – even if these people do the same workouts and intensity.

• Slow/Gradual Weight Loss

Once the first stage passes, your body has adjusted to your diet and exercise, and any extra fluid has left your body. 

The rate of weight loss usually stabilizes at a slower and more sustainable rate. 

At this point, the initial fast weight loss may slow down to a safe 1-2lb loss a week.

While this slower pace may disappoint you, it is essential to remember that the weight loss in this stage is actual fat loss. 

Once you reach this stage, keep up your efforts by:

• Eating a balanced, healthy, and calorie-deficit diet
• Maintaining consistency with your workouts to lose weight at home or the gym.

Read more: How to Lose 100 Pounds in a Year Without Risking Your Health

• Weight Loss Plateau

A plateau is a pause in your weight loss journey when, despite consistently following your diet and exercising, you realize that your weight loss has become stagnant (2).

This plateau happens when your body becomes used to the new workout and dietary routine and takes that as its base state.

To overcome this hurdle, take a step back and look at your habits in these 3 areas:

1. Exercise
2. Dietary 
3. Sleep

You may find that:

1. You need to sleep more as you have not been getting the recommended 7 to 9 hours of sleep a night.
2. You can adjust your diet by eating more or less depending on a calorie deficit.
3. Increase your workout intensity by doing something new or challenging your preferred workouts.

• Weight Maintenance

This step comes after you have lost weight and reached your goal weight. 

You focus on maintaining the results once you have achieved successful weight loss.

To maintain this new weight, balance your calorie intake and energy expenditure. 

Do not ingest more calories than you burn, as this could lead to weight gain, and do not eat less than you burn, as this will lead to weight loss.

Which Part Of The Body Loses Fat First?

Genetics is one of the many factors influencing weight loss and body fat distribution (9, 10). 

Because we don’t all have the same genetics, it is hard to say which body part you should expect to lose weight first.

However, one study published in The Physician and Sportsmedicine Journal in 2017 suggested that men may tend to lose more fat/weight in their belly area while women lose it first in their hips (11). 

This weight loss trend is likely because these are the areas where each sex tends to store the most fat. Where you or others first notice a change in appearance is also highly individual and may even be different from where you’ve technically lost the most fat.

Which Part Of The Body Is The Hardest To Lose Fat?

Some say losing fat in the belly is the most challenging area, while others claim that the fat in the thighs, hips, and upper arms is the hardest. No scientific research supports any of these claims.

Your genetics play a massive role in fat distribution and storage in your body. 

Some people store more fat in their hips, which causes these areas to take longer to tone. Others store more fat in their belly, which takes longer than their hips.

Stubborn fat loss is too individual for us to make one overall assumption.

What Is Too Much Weight Loss In A Year?

As explained above, at the recommended weight loss rate of 1-2 pounds a week, you might expect to lose 52-104 pounds in a year, assuming you are consistent with your efforts. 

Given this, most experts consider weight loss above 104 pounds (47.1 kg) in 1 year excessive and extreme.

How Much Weight Can You Lose In A Month?

With a weight loss rate of 1-2 pounds a week, you should expect to lose approximately 4-8 pounds weekly.

Will I Look Younger If I Lose Weight?

Not quite. While some sources claim that losing weight can make you look younger, no scientific research supports these claims, so we cannot take them as truth. 

Conversely, losing weight too fast can result in loose skin or a hollow appearance, making some people look older. 

One study published in 2015 found that losing fat in the face can make a person more attractive (12). 

However, attractiveness is subjective and it’s challenging to draw practical conclusions. 

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What Is A Healthy Way To Lose Noticeable Weight Within A Year?

Some healthy, helpful, and practical tips that can help you lose a significant amount of weight come next December include:

• Cut Your Calories

A calorie deficit is the most critical part of any weight loss diet. 

Experts recommend reducing your daily calorie intake by 500-750 calories (13). 

This deficit will force your body to burn stored fat for energy, eventually leading to fat and weight loss.

• Fix Your Diet

A calorie deficit is essential, but you must ensure your body receives all the nutrients it needs.

That means including more nutrient-dense foods and limiting foods higher in calories with fewer nutrients, such as:

• Ultra-processed foods
• Added sodium
• Unhealthy fats
• Added sugar

Instead, opt for a balanced diet rich in:

• Fruits and vegetables
• Whole grains
• Lean animal protein
• Plant protein
• Healthy fats

If you are unsure where to start with your healthy diet, a 7 day Mediterranean diet for weight loss can provide excellent ideas.

• Increase Your Physical Activity

Once your diet is as it should be, the next step is to figure out your workout routine.

Exercise helps increase calorie burning, which in turn increases weight loss.

The CDC recommends 30 minutes of exercise, 5 days a week (14). 

Beginners can follow this exercise plan and, after a few weeks, increase the time spent to 45 minutes to an hour.

Remember: Don’t train every day. 

Exercising 7 days a week does not necessarily lead to more weight loss, but it might increase the risk of overtraining, which can affect mental and physical health (15).

It’s important to incorporate rest and active recovery days to allow your muscles to repair and recover.

Ensure that your fitness routine includes these workouts for optimal weight loss and general health benefits:

• Cardio
• Balance and flexibility exercises
• Resistance training (aka weight training)

Get your personal plan according to your age and BMI

Select your gender

Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

• Stay Consistent

Like everything in life, weight loss demands dedication and consistency. 

While it’s okay to fall off the wagon, you don’t want to make this a habit or, worse, give up altogether.

If you lose consistency due to a lack of motivation or simply life’s complications:

• Get up and find your way back to it.
• Figure out a new way to motivate yourself about health and wellness
• Find an accountability partner to help you remain consistent.

Read more: The Newbie’s Guide To High-Protein Foods For Muscle Building

• Sleep More And Manage Your Stress Levels

Research shows inadequate sleep and increased stress levels can affect weight loss and muscle gain efforts (16, 17).

To ensure these 2 factors do not sabotage your efforts, find a way to sleep at least 7 hours each night and look for simple but fun ways to destress, such as the following:

• Journaling
• Working out
• Connecting with nature
• Engaging in your hobbies

Frequently Asked Questions

• What is considered rapid weight loss in a year?

It depends on whether you are trying to lose weight. A persistent and unintentional weight loss of more than 5% of your weight over 6 to 12 months is a cause for concern (18). 

If you actively try to lose weight, 1-2 pounds per week is safe, so anything more than 100 pounds in a year is too fast.

• Does the face lose fat first?

A person’s genetics will determine the answer. 

Your genetics determine:

• How fast or slow you lose weight
• How fat is distributed and stored in the body

Due to this, some people might lose fat in the face first, and others will lose fat first in a different body part.

• What are the signs of losing belly fat?

Signs such as reduced waist circumference and clothes fitting loosely around your midsection are signs of belly fat loss.

• What is significant weight loss in 1 year?

The predicted 52-104 lbs is a very significant weight change.

The Bottom Line

The answer to how much weight can you lose in a year is around 50-100 pounds, depending on the consistency of your efforts and how much you need to lose. 

You can achieve this weight loss if you follow these tips and remain consistent with the positive lifestyle changes.

As the new year begins, aim to maintain dietary, sleep, and exercise habits to reap the benefits after 52 weeks.