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Blog Weight Loss How Much Weight Can I Lose In 9 Weeks? Tips, Tricks, And The Exact Weight You Lose!

How Much Weight Can I Lose In 9 Weeks? Tips, Tricks, And The Exact Weight You Lose!

extreme weight loss

In a world filled with so many weight-related health issues, many do everything they can to lose weight. Some are giving in to fad diets, weight-loss pills, programs, and other outright scams in a bid to lose weight faster. But, after a specific duration, these individuals end up gaining weight or treating various health conditions. These and other issues related to such scenarios are associated with rapid weight loss. Remember, the foundation of successful and healthy weight loss is losing weight steadily and gradually. So, how much weight can I lose in 9 weeks? Please stick around and let us take you through the healthy weight loss process.


Can You Lose Weight In 9 Weeks?

It is possible to shed pounds within nine weeks, but the amount of weight will vary depending on your efforts. However, contrary to what most people think, you may go on a weight loss journey for nine weeks but not shed even one pound.

In such a case, the weight issue is attributed to some least known causes of weight gain like:

weight loss calendar
  • Poor Sleeping Patterns

Lack of sleep affects your weight in two ways. To begin with, if you are up all night, there is a good chance that you will snack. Even worse, it is highly likely that you will give in to unhealthy snacks, which means extra calories (4).

And if that wasn’t enough, several hormones are altered when you do not get enough sleep. These hormones increase your appetite and may lead to overeating, meaning more calories (4). In the end, you consume more calories than your body is burning, leading to weight gain.

  • Increased Stress Levels

The chances are that life may demand too much from you throughout these nine weeks. You may be settling in a new location, dealing with the death of a loved one, nursing a heartache, getting divorced, or struggling to make ends meet.

These are some stressful situations that make your body go into survival mode. In this mode, your body releases a hormone called cortisol or the stress hormone (4). This hormone increases your appetite, which might explain why most people tend to eat when stressed.

During these eating periods, the majority reach for high-calorie foods like a bag of fries or crisps. This is because we can find comfort in these foods, unlike healthy foods like celery. Unfortunately, increased stress levels plus the consumption of high-calorie foods lead to weight gain (4).

Read More: 7-Day Weight Loss Meal Plan With Grocery List: What To Eat To Burn Fat And Get Your Dream Body?

lose 20 pounds in a month
  • Medications

One of the unfortunate side effects of some medications is weight gain. Some medications include high blood pressure, antidepressants, antipsychotic drugs, diabetes medications, steroids, and medications for seizures (4).

You should not skip or stop using such medications, even if you are sure they are resulting in extra weight. Instead, you are advised to talk to your doctor and find a drug without weight gain side effects.

  • Health Conditions

Some health conditions may also result in unwanted weight gain. These conditions include hypothyroidism, polycystic ovary syndrome (PCOS), and Cushing’s syndrome (4). Do not jump to conclusions and start looking for medication for these conditions without getting a proper diagnosis.

As mentioned above, such weight gain may be associated with other factors like lack of sleep. Look for other signs and symptoms and let your doctor know about them.  

Healthy Weight loss Per Week

If you are trying to lose weight, you are advised to stick to the safe weekly rate of weight loss. Before we look at this rate, it is essential to understand why you are advised to focus on healthy weight loss. Well, experts recommend you choose the healthy weight loss approach in your weight loss journey for the following reasons:

how much weight can i lose in 9 weeks
  • It Will Help You Keep The Weight Off Long-Term

You might have noticed that individuals who choose approaches that guarantee rapid weight loss end up gaining weight. This happens because their goal was short-term. If you want to keep the weight off for the long haul, you are advised to stick to this safe weekly weight loss rate (2).

  • It Is Easier

Even though it may look so, this healthy weight loss approach is more straightforward because you won’t be straining to lose tremendous weight. Instead, you are sticking to what is achievable and practical, hence less effort.

  • You Do Not Risk Getting Health Problems

Unfortunately, extreme weight loss is linked to several health problems, including malnutrition and gallstones (3). The short-term effects of this approach are numerous and range from headaches, dizziness, fatigue, and hair and muscle loss (3).

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how much weight can i lose in 9 weeks
  • Your Fitness Aim Broadness To Wellness

People who are focused on fast weight loss are only concerned about what the scale says. Their joy is seeing the scale display a lower figure than yesterday. Focusing on just weight loss leads to cycles, whereby you lose and regain weight now and then. It can be frustrating and may make you give up on your weight loss journey, especially when you gain back the pounds.

  • It Boosts Your Overall Health

Unlike rapid weight loss, healthy weight loss per week boosts your overall health. According to the CDC, this weight loss rate improves blood pressure, cholesterol, and blood sugar levels (2). These are some of the risk factors for chronic diseases like cardiovascular diseases related to obesity (2).

  • It Steadily Invites You Into A Healthier Lifestyle

Giving up a sedentary lifestyle is hard, and this is why most people find it hard to transition to a healthier lifestyle. One of the small changes that can help you transition to this lifestyle smoothly is losing weight gradually, safely, and steadily. It helps with this because, along the way, it changes your eating and exercise habits (2).

Read More: 7-Day Liquid Diet Weight Loss Results: Should You Go On This Diet?

healthy weight loss per week

How Much Weight Can I Lose In 9 Weeks?

To find out this answer, we will have to do some math. So, flow along. According to the CDC, you will most likely shed one or two pounds weekly (2).

One to two pounds weekly is 0.5 to 1 kilogram per week (5). So, generally, in nine weeks, you would lose either:

  • 9 pounds (1pd x 9 weeks) or 4.5 kgs (0.5 kg x 9 weeks)


  • 18 pounds (2 pounds x 9 weeks) or 9 kgs (1 kg x 9 weeks) 


  • Anything between 9 and 18 pounds (4.5-9 kgs)

So, when you are setting your weight loss goals, be realistic and let your goals within this range. More often, most people set unrealistic goals like getting a 2 month weight loss outcome of 50 pounds. 

If you do the math following the procedure we used above, you will discover that this goal is far-fetched and unrealistic. Similarly, if you aim to lose 20 pounds in a week, upon doing the math, you will discover that this is an unhealthy weight loss rate. So, again, the expected outcome falls outside the established safe zone.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

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2 month weight loss

How Can I Lose These Pounds In 9 Weeks?

If you want to lose nine to eighteen pounds in nine weeks, then take into consideration the following (1):

  • Eating Mindfully. Make sure you implement mindful eating practices like chewing food thoroughly, eating slowly and without distractions, and taking your time to enjoy the food.
  • Practicing Portion Control. Watch your food ratios because large portions contain extra calories that may lead to a calorie surplus.
  • Exercising Regularly. Do not exercise once a week and wait for magical results after the nine weeks. You have to exercise consistently to torch more calories. Try also to switch up your routines to give your muscles a challenge throughout the nine weeks. Make sure you jot down your small wins on your weight loss calendar for enhanced morale.
  • Develop a Meal Plan. Talk to your nutritionist and have them craft for you a weight loss meal plan. It is much easier to track your meals and calories when you are working with a meal plan.
  • Seek Support. Going on a weight loss journey can be tedious and frustrating. To avoid giving up, enroll a friend or family member. If not, seek support from them for extra motivation.


The Bottom Line

How much weight can I lose in 9 weeks? Based on the healthy weight loss rate, you can lose nine to eighteen pounds. Anything more than this is termed unhealthy and extreme weight loss and is associated with problems like malnutrition and gallstones.

Check out this 20-min Full Body Workout at Home.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 10 tips for successful weight loss (2019,
  2. Losing Weight (2020,
  3. Rapid Weight Loss (2021,
  4. Surprising Reasons You’re Gaining Weight (2020,
  5. Weight loss: 6 strategies for success (2019,
R. Mogeni

Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim.
Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.

J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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