Understand Your Timeline: Fat Loss Miniseries Part 2

fat loss timeline

When any of our clients start a weight loss journey we always give them this piece of advice: understand your timeline. One of the most important things you can do when you start off on a fat loss journey is have a good understanding of the timeline you are on.

The timelines aren’t complicated, but important to understand.

Let me use some rough math to highlight something for you.

Let’s say you want to lose 50 pounds. You can go after that 50 pounds in a few different scenarios.

Scenario 1: If you want to be super disciplined and increase your activity and be consistent with your diet, you can probably average a 500 calorie a day deficit. Assuming its ~3500 calories to lose a pound (I know this isn’t perfectly accurate, but it is a workable assumption). That means it will take around 1 week to lose 1 pound. As it gets slightly harder to lose more weight as you lose weight, we should budget probably 55-60 weeks (or just over 1 year) to achieve that goal.

Scenario 2: If you want to sort of slow roll your way through this. You want to exercise a little bit and you are ~20-30% consistent with your diet, you are probably around a 250 calorie a day deficit. This means it is probably closer to a 100 week or two year timeline to reach that goal.

Scenario 3: This is the hardcore scenario. You train like a maniac, you choose a pretty intense calorie deficit, and you never miss a day. You probably hit a 750 calorie a day deficit… which means you probably lose 1.5 pounds a week, which is about 35 weeks, or about 8 months.

When you start your fat loss, look at what option you are willing to do and set the appropriate timeline for you.

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