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How Long Does It Take To Lose 16 Pounds?


How long does it take to lose 16 pounds?

It takes about 2 – 4 months to lose 16 pounds. This is a safe amount of time for most people to lose 16 pounds. It’s also in line with CDC (center for disease control and prevention) guidelines for healthy weight loss.


At a weight loss rate of 1-pound a week, expect to lose 16 pounds in 4 months. Double it to a weight loss rate of 2-pounds a week to lose 16 pounds in 2 months.


However, keep in mind that these numbers can vary. Several other factors also influence how fast 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 16 pounds much faster or take much longer.


A person who weighs over 250-pounds, for example, might lose 16 pounds much faster than another who weighs less. The heavier person burns more calories as their energy needs are much higher.

woman in jeans showing weight loss

Create a healthy calorie deficit.

Ultimately to lose 16 pounds, your body has to burn more calories than what you consume. The best way to achieve this is by burning extra calories with exercise, eating fewer calories, or both.


Let’s start with creating a healthy deficit with diet. Most experts recommend a moderate calorie reduction of at least 500 for weight loss. It is enough to jumpstart weight loss without leaving you feeling deprived.


You don’t have to change all aspects of your diet to achieve this. Incorporate portion control to help you eat less at mealtimes. Use the MyPlate method to ensure you’re eating just enough. Divide your plate into four equal sections for veggies, protein, carbs, and fruits.


Also, eliminate empty calories from your diet. These foods are high in calories with little nutritional benefit. Also, they’re full of added sugars and other additives that only increase your appetite. Avoid these foods when trying to lose 16 pounds.


These include foods such as; instant noodles, cakes, cookies, crackers, pretzels, ice creams, and sugary drinks.

healthy meal

Prioritize nutrient-dense foods.

Once you have reduced your calories, focus on eating more quality foods. Ensure you’re diet is full of vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.


Start your day with high-fiber oatmeal or protein-rich eggs instead of breakfast cereal. You’ll notice a reduced appetite throughout the day with these foods. Enjoy lean meats, poultry, or fish for your lunch or dinner. Or better yet, have some legumes instead.


Vegetables such as; kale, spinach, Brussel sprouts, and broccoli add volume to your meals. Also, as they’re low in calories, you can enjoy an extra serving or two. Have some apples, pears, or strawberries after your meals instead of baked desserts.

woman doing mountain climbers

Add cardio to your routine.

Cardio is a physical activity that raises your heart rate to burn calories. These include exercises such as; swimming, running, cycling, hiking, or jumping rope. Cardio is not only good for your heart but also for weight loss.


Start slow and focus on workouts you enjoy doing to avoid getting overwhelmed. If you hate running, consider light walking, rowing, or cycling.


If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete yet are just as effective at burning fat.


Start lifting more weights.

Strength training involves working against a force to build and strengthen muscle. These include activities such as; squats, deadlifts, lunges, planks, or pull-ups.


Compound exercises that involve multiple muscle groups are especially good for burning fat.  Start slow and build momentum as you go. Vary your workout intensity for best results.


Consider working with a certified trainer if you’re new to the gym. This way, you can maintain proper form and techniques when exercising. Also, as you’re dealing with heavy equipment, this helps prevent injury.


How long does it take to lose 16 pounds? Conclusion

Generally, it takes about 2 – 4 months to lose 16 pounds. It is a safe and healthy amount of time to lose 16 pounds for most people.