weight loss concept

How long does it take to lose 13 pounds?


How long does it take to lose 13 pounds?

Generally, it takes about 1.5 months to 3 months to lose 13 pounds. It is a safe amount of time for most people to lose this weight. It’s also in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 13 pounds in 3 months. Double it to a daily calorie deficit of 1000 to lose 13 pounds in 1.4 months.


Howeevr, keep in mind that these numbers can vary from person to person. Several other factors affect how quickly you lose weight. These include factors such as; age, weight, height, gender, and activity levels. Due to these differences, some people might find that they lose 13 pounds much faster or take longer.


A person who weighs over 200-pounds, for example, might lose 13 pounds much faster than another who weighs less. The heavier person burns more calories as their energy needs are much higher.

woman measuring waist with measuring tape

Lose weight the healthy way.

Weight loss occurs when you consume fewer calories than the body burns. It creates a calorie deficit forcing the body to tap into stored fat. It takes a calories deficit of 3,500 to lose a pound of fat.


You can create this calories deficit by burning extra calories with exercise and eating fewer calories. Most experts recommend a moderate calorie reduction of at least 500. It is enough to jumpstart weight loss without leaving you feeling deprived.


Cut empty calories and junk food first. These foods are high in calories with little nutritional benefit. Did you know that a can of soda contains as much as 150 calories? Have three in a day, and that’s over 450 extra calories.


Find healthier alternatives to junk food you enjoy eating. Drink water to stay energized instead of energy drinks or store-bought coffee.


You can also incorporate portion control to help you eat less. We overestimate how much food to eat as serving portions have gotten bigger. Use simple tips such as serving your food on smaller side plates or bowls.


Instead of eating a whole bag of processed chips, have some in a bowl. This way, you don’t eat more than what you intended. You can also use your plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs.


Focus on eating more nutrient-dense foods such as; vegetables, protein, fiber, and complex carbs. These food are much better for weight loss as they keep you full for longer.

weight loss concept

Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between long periods of eating and short eating windows. For many people, this approach works for weight loss. Eating time is reduced and as result, they end up eating fewer calories.


There are several intermittent schedules to choose from, the most common being the 16:8 fasting diet. On this schedule, you fast for 16-hours and then have all your meals within 8-hours. On this schedule, you have to skip breakfast or dinner daily.

woman holding plank exercise

Stay active to burn extra calories.

Exercising is a great way to burn extra calories to lose 13 pounds.


The American College of Sports Nutrition recommended healthy adults spend at least 250 minutes exercising weekly. It’s not only good for your health but also for weight loss.


Strength training exercises such as; deadlifts, squats, and lunges help build and strengthen muscles. Cardio exercises such as; jumping rope, swimming, running, and cycling burn calories fast.


Start slow and build momentum as you go. Create a routine with workouts you enjoy doing. If you hate running, consider swimming or cycling instead.


How long does it take to lose 13 pounds? Conclusion

It takes about 6.5 – 13 weeks to lose 13 pounds on average. It is a safe and healthy amount of time to lose 13 pounds for most people.