woman shocked at weight loss

how much can i lose in 4 weeks


How much can I lose in 4 weeks?

Expect to lose about 4 – 8 pounds in 4 weeks. This is a healthy weight loss rate for most people. In addition, it’s in line with CDC guidelines.


However, this number can vary as other factors affect how quickly you lose weight. Factors such as; height, age, gender, and current weight. So while the general expectation is to lose 1 – 2 pounds a week. Some people might lose much more than this.


For example, a person weighing over 250-pounds might lose more weight per week at the start of their weight loss journey. This is because they burn more calories per day than another person who weighs 130-pounds.


How weight loss works.

Weight loss occurs when we eat fewer calories than what our body burns. This creates a negative calorie balance forcing your body to tap into stored fat for energy. The higher the calorie deficit, the higher the weight loss per week.


It takes a deficit of 3500 calories, to lose a pound. Most experts recommend a moderate daily reduction of 500 – 1000 calories. With a daily deficit of 500-calories, expect to lose a pound a week. With a daily deficit of 1000-calories, expect to lose 2 pounds a week.


While 4 weeks might seem short, it’s enough time to set up eating healthy habits to boost weight loss.  The best way to lose weight healthily is with the combined efforts of diet and exercise.

woman eating healthy

Eating to lose weight in 4 weeks.

We know it’s much easier to control what you eat than to burn off extra calories with exercise. Most adults need to eat at least 2000 – 2500 calories to maintain weight.


With a moderate calorie reduction of 500, you can jumpstart the weight loss process yet still have plenty to survive on. Start by determining how you will reduce your calories. Either by reducing your portions, cutting out the wrong foods, or both.


Portion control is one of the oldest weight loss tips, but it works as well. Instead of the usual dinner plates, serve your food on smaller side plates to keep your portions in check. Or better yet, use your plate as a guide. Fill half the plate with vegetables before adding on protein and carbs. This way, you don’t over-indulge at mealtimes.


Next, reduce your intake of empty calories. These are highly processed foods high in calories yet come with little to no nutritional benefit. Think of foods such as; baked treats, candies, sugar-filled beverages, fried foods, and more.


Once you have reduced your calories, focus on eating the right weight loss foods. Foods high in protein and fiber are a great way to reduce appetite. Besides, they keep you full for longer. Add volume to your meals with vegetables to improve satiety.

woman exercising

Exercise to lose weight in 4 weeks.

Exercise is a great way to burn extra calories to lose weight in 4 weeks. Most experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly. Choose workouts you enjoy doing to ensure that you stay consistent.


A good workout routine should include both cardio and weight-raining workouts. Cardio workouts such as swimming, running, and rope jumping help burn calories fast. Weight training workouts such as squats, deadlifts, and lunges help build more muscle to boost metabolism.


How much can I lose in 4 weeks? Final thoughts.

Generally, expect to lose 4 –  pounds in 4 weeks.


This is a safe rate that most experts and the CDC recommend for healthy weight loss. While you can certainly lose more, it is not recommended for most people.