The Weight Loss Journey: How Long Does It Really Take?
Oct 07, 2023 By Nancy Miller

How long does weight loss take? Expectations may be unrealistic in the age of quick gratification and questionable marketing claims. When you feel bad about yourself and your health deteriorates, you may be tempted to establish a lofty weight loss target.

This makes sense. A significant goal number may stimulate you to start your transformation. Excessive weight loss might cause you harm. Additionally, some people find it harder to lose weight than others. A realistic weight loss rate? Which weight loss pills should I use? Before discussing weight loss science, we must note that no ideal weight exists. Medical experts use BMI to define 'normal' weight. This measurement needs fixing.

Weight Loss Process

When you eat less than you burn daily, you lose weight. Continuously eating more calories than you burn causes weight gain. Any meal or drink with calories counts toward your calorie consumption. The quantity of calories you burn daily, energy or calorie expenditure, is more complicated.

Three main components that make calorie expenditure are:

Resting Metabolic Rate

Normal biological activities like breathing and pumping blood require these calories.

Food Thermal Impact

The calories are required to digest, assimilate, and metabolize food by food thermal impact.

Heat from Activity

This exercise burns calories. Maintaining weight requires burning and eating the same calories. To lose weight, you either eat less or exercise more.

Weight Loss Factors

Several variables impact weight loss speed. Many are beyond your control.


Biological and behavioral variations affect weight loss tenure by gender. Men lose weight quicker due to their larger muscular mass and metabolism. Hormonal changes impact weight loss and fat distribution in women. Societal pressures on women to lose weight may affect their strategy and tenacity. Gender-specific physiology and cultural expectations affect weight loss length and techniques.


Body composition varies with age, with fat mass increasing and muscular mass decreasing.

Reduced RMR is necessary due to this change and other factors, such as lower central organ calorie intake. At 70, RMRs might be 20–25% lower than in younger persons. Weight reduction becomes more complicated with age due to the drop.

Deficiency in calories

Having a negative calorie balance is essential for weight loss. This calorie deficit will determine how rapidly you lose weight.

To lose more weight, for instance, you need to cut your calorie intake by 500 every day for eight weeks rather than 200.

Stay away from severe calorie restriction. A lack of essential nutrients would result. You may shed more muscle than fat if you do this.


Rest is essential to weight reduction but is often disregarded. Also, persistent insomnia hinders weight loss. Cheese, sugary drinks, cakes, candies, cookies, and chips are craved after one night of sleep disturbance. 5.5-hour sleepers lose 55% less fat and 60% more lean muscle than 8.5-hour sleepers. Sleeplessness can cause type 2 diabetes, obesity, heart disease, and more.

Weight Loss Pills

The FDA has authorized six long-term weight loss pills:

  • Semaglutide (Wegovy)
  • Setmelanotide (Imcivree)
  • Contrave (bupropion-naltrexone)
  • Saxenda (liraglutide)
  • Dietary supplement Xenical
  • Qsymia—phentermine-topiramate

Most prescribed weight loss pills reduce hunger. Some do both. One exception: orlistat. It impacts fat absorption.

How Long Weight Loss Drugs Take?

Whether a weight-loss medicine works determines its duration. Your doctor may recommend long-term use.

After 3 to 6 months of taking a total medicine dose, your doctor may adjust your therapy if you still need to drop 5% of your body weight. They may change your weight-loss medicine.

Food For Weight Loss

Here is a list of good foods for weight loss you should add to your diet.


Protein sources that are versatile, inexpensive, and fulfilling may be found in beans. Beans have a high fiber content and a low digestibility. You may be less likely to overeat because of feeling fuller for longer.


Starting with soup reduces hunger. Chunky or pureed soup with broth is OK. Each bowl of soup should have 100-150 calories. Skip the cream and butter.

Dark Chocolate

Do you crave chocolate in between your meals? Choose a couple of the black squares rather than the milky ones. According to one study, people with dark chocolate had 15% lower pizza consumption a few hours later than those who consumed milk chocolate.

Vegetable Purée

You can eat more vegetables and "cheat" items while still consuming a lower total number of calories. Researchers at Penn State discovered that a mac and cheese dish made with pureed cauliflower and zucchini had the same satisfying flavor. But they reduced their calorie intake by between 200 and 350. The delicious lunch was bolstered by the low-calorie fullness provided by the vegetables.

Protein Rich Food

A protein-rich breakfast may help you avoid daytime snacks. In a study of obese young women, those who started the day with 35 grams of protein, probably more than you eat, felt full instantly.

Dietary Fats That Can Help With Weight Reduction

Here is a list of good fats for weight loss to add to your diet instead of the low-fat meals you've been eating.


The high fiber content of this silky fruit may help you feel full for longer.


Nuts are protein-rich, and you can find healthy fats in nuts. You can enjoy them as a snack, and they can help you with weight loss.


WW people love eggs because they're strong in protein, effective for weight loss, and can make a balanced breakfast, lunch, or supper. ​

Ground Chia

Due to their fiber content, chia seeds are a healthful weight-loss snack.


Weight loss is complicated and impacted by many variables. Age, gender, calorie deficit, and sleep must be considered while setting goals. Sustainable weight loss requires proper eating, calorie control, and exercise. Weight loss pills should be taken cautiously under medical supervision. Nutritional, good foods for weight loss, including beans, dark chocolate, almonds, and healthy fats, help manage weight. Permanent weight loss requires patience, effort, and well-being.


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