woman measuring waist with measuring tape

How Long Does It Take To Lose 36 Pounds?


How long does it take to lose 36 pounds?

Generally, it takes about 4.5 – 9 months to lose 36 pounds. This is a safe amount of time to lose 36 pounds for most people. It’s also what experts such as the CDC (center for disease control and prevention) recommend for weight loss.


At a weight loss rate of 1-pound a week, expect to lose 36 pounds in 9 months. Double it to a weight loss rate of 2-pounds a week to lose it in 4.5 months.


While it is possible to lose 36 pounds much faster, it is not recommended. You’d have to severely restrict your calories or exercise too long to burn extra calories. A dangerous approach to weight loss that can affect your health.

woman measuring waist with measuring tape

Cut calories to lose weight.

Your body has to burn more calories than what you consume to lose 36 pounds. The best way to achieve this is by eating fewer calories.


Avoid processed foods such as; ice cream, cookies, cakes, pastries, candy, and fried foods when trying to lose weight. These are full of empty calories with little nutrition.


Sugary drinks such as; soda, fruit concentrate, alcohol, store-bought coffee, and energy drinks are also just as bad. A cup of Starbucks Salted caramel mocha contains a whopping 330-calories. That’s just one drink that won’t even satisfy your hunger.


Eliminate these foods from your diet to reduce your daily calories. Or better yet, find healthier alternatives. Make your coffee at home and avoid the high-calorie additions.


Practise portion control to help you eat fewer calories at mealtimes. Use simple techniques such as the MyPlate method when serving your food. Divide your plate into four equal sections for veggies, protein, carbs, and fruits. These tips are a great way to eat less as most people overestimate food portions with oversized dinner plates.

intermittent fasting concept

Try intermittent fasting.

Intermittent fasting is an eating approach that cycles between periods of fasting and eating. This eating approach can help you lose weight by restricting how much time you have to eat. As a result, you end up eating fewer calories daily.


The most effective intermittent schedules for weight loss include; OMAD (one meal a  day), alternate-day fasting, and a 16:8 fasting diet. With alternate-day fasting, you only eat every other day. This makes weight loss fast and easy as you miss a full of meals.

woman lifting weights

Lift more weights and do more cardio.

Add exercise to your weekly routine to burn extra calories fast. It is recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising for weight loss. A good workout routine should include both cardio and weight training.


With strength training, you’re working against a force to build muscles. Deadlifts, planks, pull-ups, lunges, and squats are good examples. You want to slow when lifting weights and build momentum as you go.  Compound exercises that target multiple muscle groups at once are especially good at burning fat fast.


Consider working with a professional to prevent injury if you’re new to lifting.


Cardio exercises increase your heart rate and burn calories fast. Running, rowing, jumping rope, and cycling are good examples. While doing cardio, you find yourself breathing fast and hard.


Start slow and focus on exercises you enjoy doing to avoid getting overwhelmed. If you hate running, consider cycling or rowing instead. Don’t just stick to cardio,alternate with strength training exercises for best results.


How long does it take to lose 36 pounds? Conclusion

It takes about 4.5 – 9 months to lose 36 pounds. This is a safe and healthy amount of time to lose 36 pounds for most people.