weight loss concept

how much weight can you lose in 9 months


How much weight can you lose in 9 months?

On average, expect to lose 36 – 72 pounds in 9 months. It is a safe amount of weight for most people to lose in 9 months. It’s also in line with what the CDC (center for disease control and prevention) recommends for weight loss.


With a daily calorie deficit of 500, expect to lose 36 pounds in 9 months. Double the effort to a calorie deficit of 1000 to lose 72 pounds in 9 months.


However, keep in mind that these numbers can vary from one person to the next. Several factors affect how quickly you lose weight, not just the calorie deficit. These include factors such as; activity level, age, gender, weight, and height.


A person who weighs 230-pounds, for example, might not lose the same amount of weight as another person who weighs 100 pounds. The heavier person burns more calories simply because their energy needs are higher. In the same way, an active person who exercises daily will not lose the same amount of weight as another with a sedentary lifestyle with little activity.


While you can lose more weight in 9 months, it is not recommended for most people. You’d have to resort to unhealthy measures such as severely restricting your calories or exercising for longer to lose weight. Extreme measures that are unsafe and unhealthy.

weight loss concept

Understanding weight loss

Weight loss occurs when you eat less than the body needs. This creates a calorie deficit, forcing the body to tap into stored fat. It takes a calorie deficit of 3500 to lose a pound of fat. Most people achieve this with diet, exercise, or both.


We know that most adults need to eat at least 2000 – 2500 calories to maintain their current weight. However, you have to eat less to lose weight. A moderate calorie reduction of 500 is what most experts recommend. This way, you don’t deprive yourself too much.


You don’t have to change all aspects of your diet to lose weight. Start by cutting out unnecessary junk foods and other empty calories. These include foods such as; sweets, fizzy drinks, alcohol, baked treats, and processed snacks. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.


Also, consider portion control to help you reduce your calories. Use simple tips such as using our plate as a serving guide. Fill half your plate with vegetables before adding protein or carbs. Or better yet, serve on smaller plates or bowls.

grilled chicken

Eat healthy to lose weight.

Focus on eating more nutrient-dense foods to make up for the reduced calories. Foods such as vegetables, complex carbs, fiber, and protein are great for weight loss as they keep you full for longer.


Start your day with protein-rich eggs or high-fiber oatmeal instead of the usual sugar-filled bowl of cereal. Do this, and you will notice a reduced appetite throughout the day. For lunch, enjoy some beans, lentils, or peas. These high-fiber legumes are not only good for those on a budget. They can help reduce your reliance on animal protein as they’re just as filling.


Enjoy lean cuts of meat, fish, or poultry for your protein. Lastly, add lots of veggies to your meals. It is a great way to add volume to your meals and improve satiety.

woman exercising

Do some cardio and lift more weights.

Exercising can help you burn more calories to boost weight loss. It is recommended that healthy adults spend at least 200 minutes exercising weekly.


Alternate between cardio and strength training for best results. Cardio exercises such as; running, jogging, swimming, and jumping rope help burn calories fast. Strength training exercises such as; deadlifts, squats, planks, and lunges help build more muscle.


Focus on workouts you enjoy doing. This way, you’re more likely to be consistent and exercise often.


How much weight can you lose in 9 months? Conclusion

Generally, expect to lose 36 – 72 pounds in 9 months. It is a safe and healthy amount to lose in 9 months for most people.