weight loss concept

how much weight can i lose in 9 weeks


How much weight can I lose in 9 weeks?

Generally, expect to lose 9 – 18 pounds in 9 weeks. It is a safe amount to lose in 9 weeks. It’s also in line with what most experts recommend.


With a daily caloric deficit of 500, expect to lose 9 pounds in 9 weeks. Double it to a daily caloric deficit of 1000 to lose 18 pounds in 9 weeks.


However, keep in mind that these numbers can vary from person to person. Several factors influence how quickly you lose weight. These include factors such as; age, weight, height, and activity level.


A person who stays active and exercises daily, for example, will not lose the same amount of weight in 9 weeks when compared to another who stays sedentary with a desk job.


In the same way, a person who weighs over 300-pounds will not lose the same amount of weight in 9 weeks s another who weighs 150-pounds. The heavier person might lose more weight in 9 weeks as they burn more calories due to their high body weight.

weight loss scale

Safe and healthy weight loss

Weight loss occurs when you eat less than the body needs. This results in a caloric deficit forcing the body to tap into stored fat for energy. It takes a calorie deficit of 3500 to lose a pound of fat. The CDC (center for disease control and prevention) recommends you lose about 1 – 2 pounds a week. Most people can achieve this with diet or exercise.


We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. Howeevr, to lose weight in 9 weeks, you need to eat less. Aim for a moderate reduction of at least 500 calories. This way, you still have plenty of calories left to survive on.


You don’t have to change all aspects of your diet to achieve a calorie deficit. Start with small changes such as reducing your intake of junk foods and other empty calories. These foods are high in calories with little nutritional benefit.


Also, consider portion control to help you reduce your calories. Use simple tips such as serving on smaller bowls or plates to avoid overeating.


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


Start your day with high-fiber oatmeal instead of the usual sugar-filled bowl of breakfast cereal. Or better yet, a veggie-filled omelet or high-protein smoothie. Do these, and you will notice a reduced appetite throughout the day.

woman on yoga mat

Can exercise help you lose weight in 9 weeks?

Healthy adults should spend at least 150 – 300 minutes exercising weekly. It is not only good for your heart health but also for weight loss. Exercising at the right duration and intensity can help you burn calories to lose more weight in 9 weeks.


Alternate between cardio and strength training for best results. Cardio workouts such as; swimming, rowing, cycling, or running help burn calories fast. Strength training exercises such as; squats, planks, deadlifts, and lunges help build muscle. The more muscle you have, the better your metabolism.


Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often. If you hate running, try rowing or cycling instead.


How much weight can I lose in 9 weeks?

On average, expect to lose 9 – 18 pounds in 9 weeks. It is a safe and healthy amount for most people to lose in 9 weeks.