successful weight loss

How much weight can you lose in 4 months


How much weight can you lose in 4 months?

You can lose up to 16 – 32 pounds in 4 months on average. According to most experts, losing 1 – 2 pounds is the recommended weight loss rate. Losing 16 – 32 pounds in  4 months is in line with this recommendation.


Keep in mind that your results might vary as to how fast you lose weight, is influenced by factors such as; your current weight, gender, height, age, and lifestyle. An active person who moves a lot during the day will not lose weight at the same rate as someone with a sedentary lifestyle. A person weighing 250-pounds will lose weight faster than someone weighing 150-pounds just because their energy needs are higher. In the same way, a heavier person will burn more calories than a lighter person doing the same 30-minute workout. While these factors can vary the results from person to person, the overall goal is healthy weight loss.


Contrary to what many lose-weight-quick diet programs might have you thinking, quick is not the best approach to losing weight. Have a realistic timeframe of how much weight you can lose and how long it will take you before starting your weight loss journey. Besides, 4-months is not that long when it comes to changing your body.

female trying to lose weight

Can you lose 40 pounds in 4 months?

While it is possible to lose 40 pounds in 4 months. It is not recommended as you would need to lose 2.5 pounds every week to achieve this goal. This is a little over the recommended healthy weight loss rate of 1 – 2 pounds every week.


Remember, it takes a calorie reduction of 3500 pounds to lose 1 pound. Double it to 7000 calories in a week to lose two pounds. Losing 40 pounds in 4 months requires a weekly calorie deficit of 8500 calories. That means a daily deficit of about 1250 calories. As this is a little over the recommended calorie reduction, it will require a lot of willpower and discipline to achieve. However, it is possible with the right combination of diet and exercise.


Aim to cut at least 650 calories from your diet. Most adults require 2000 – 2500 calories to maintain their weight. With a 650 calorie reduction, you still have a moderate amount of calories to survive on. Next, aim to burn an extra 600-calories with exercise. When trying to lose weight, aim to spend at least 150 – 300 minutes exercising weekly. Also, for best results, combine weight training and cardio exercises. While cardio exercises can help you burn calories fast, weight training can help you boost your metabolism. Slow metabolism is a common side effect of weight loss, and with weight training, you can prevent this. Do these, and you will lose 40 pounds in 4 months.

woman weight loss

Can you lose 50 lbs in 4 months?

While it is possible to lose 50 pounds in 4 months, it is not recommended. This type of weight loss is too aggressive as it requires you to lose about 3. 2 pounds a week. Almost double the recommended rate at which you should lose weight safely.


Expect a moderate weight loss of about 16 – 32 pounds in 4 months. While 4-months might seem too long, it’s not realistic to expect to lose 50 pounds. Remember, it takes a moderate calorie reduction of 500-calories to lose 1 pound. Double it to 1000 to lose two pounds in a week. You would need a calories reduction of at least 1450 calories to achieve your goal in 4 months. An unrealistic goal for most people. Also, you would need to cut 750-calories from your diet. Most adults need 2000 – 2500 calories to maintain their weight. This might feel too restrictive for most people as you only have about 1250 – 1750 calories to survive on. In addition, with most workouts, expect a moderate calorie burn off at least 200-calories in a 30-minute session. You would need to spend at least 2-hours every day exercising to burn off the extra 700-calories. Besides, with prolonged intense exercises, you are more likely to eat more to replenish the energy lost, thus defeating the purpose.


How much weight can you lose in 4 months? Final thoughts

Generally, you can expect to lose between 16 – 32 pounds in 4 months. This is a realistic goal that’s in line with what most experts recommend when losing weight. However, keep in mind that factors such as; your age, weight, gender, height, and lifestyle can influence how fast you lose weight.