How Long Does It Take to Lose 70 Pounds? My 3 Years from 258 to 184
The short answer: At the CDC's gradual pace of 1 to 2 pounds a week, losing 70 pounds takes roughly 35 to 70 weeks, or 8 to 16 months. Real life is usually slower, because weight loss tends to slow down. For me it took about three years, with no crash diets: from 258 in 1998 to 184 today.
How long does it take to lose 70 pounds?
Here's the math most sources start with.
The CDC says that people who lose weight at a gradual, steady pace, about 1 to 2 pounds a week, are more likely to keep it off than people who lose it faster. At that pace:
- 2 pounds a week: 70 pounds in about 35 weeks, around 8 months.
- 1 pound a week: 70 pounds in about 70 weeks, around 16 months.
That's a clean range. Real bodies are messier.
Research from the NIH has shown that weight loss tends to slow down over time, because your body needs less energy as you get smaller. The old "3,500 calories equals one pound" rule doesn't account for that, so it tends to promise faster results than people get. If you want an estimate for your own body, the NIH's free Body Weight Planner uses that newer model.
So a plain answer: probably a year or more, and that's normal.
Can you lose 70 pounds in 6 months?
Six months is about 26 weeks. Seventy pounds in 26 weeks is close to 2.7 pounds a week, every week. That's faster than the 1 to 2 pounds a week the CDC calls gradual and steady.
Some people do lose weight that fast, especially early on, and sometimes under medical care. But I wouldn't plan your life around it. The CDC also warns that unrealistic goals, like 20 pounds in 2 weeks, can leave you feeling defeated.
I know what it's like when a plan falls apart. Every diet I tried lasted a few days. Then I binged. Fast plans kept me stuck at 258.
If you're thinking about a very fast target, talk to your doctor first.
How long did it take me to lose 70 pounds?
About three years.
In the summer of 1998, I was 24 and weighed 258 pounds.
That summer I stopped dieting. I decided I was a healthy person, and I started asking one question before every choice: "Would a healthy person eat this?"
From there, I lost about 70 pounds. Today I weigh 184.
There was no crash diet in there. No meal plan. Just the question, again and again, and a few changes that stuck.
What did I actually change?
Not much at once. That's the main thing.
- Pop went first. Healthy people I watched didn't drink it. So I didn't. More in how to stop drinking soda.
- Then milk.
- Then the fries.
- I walk every day.
- I drink 32 oz of water every morning.
One change at a time. Each one became normal before the next one started. Looking back, one at a time is also why it lasted.
Want to start your first one-at-a-time change? The free 5-day challenge is one short email a day from me. Day 1's only task: notice one food choice you make out of habit. Don't change it yet. Just notice it.
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Why does slow weight loss last longer?
The CDC's point is that people who lose weight gradually are more likely to keep it off. I can't explain all the reasons. I can tell you why slow worked for me.
A fast diet asks you to be a different person for a few weeks, then go back. You don't go back to a diet. You go back to your old life, and your old weight comes with it.
Slow change is different. When I stopped drinking pop, I didn't stop for a month. I stopped. It was who I was. Small changes like that added up to a different person, and that person weighs 184.
I wrote about that idea in identity-based habits for weight loss.
What slows down losing 70 pounds?
A few common things, based on reputable sources and my own experience:
- Your body adapts. As NIH research shows, the same habits produce slower loss over time. A slower second year is not failure.
- Diet rebounds. Crash, binge, repeat. That's what every diet I tried looked like. See how to stop yo-yo dieting.
- Too many changes at once. It's hard to keep ten new rules. One at a time is easier to keep.
- Other factors. The CDC notes that medicines, medical conditions, sleep, stress, genes, hormones and age can affect weight. Talk to your doctor if something feels off.
How do I stay patient for a year or more?
Patience by willpower is hard. Try not making the scale the point.
When you're on a diet, the scale is the scoreboard, and a slow week feels like losing. When you're a healthy person, the score is simpler. At night, ask, "Did I act like a healthy person today?" Mostly is enough.
If motivation is the hard part for you, I wrote about how to stay motivated to lose weight.
What happened for me
Slow and steady, about 70 pounds, and I'm still at 184. That's my story, not a promise. Everyone's body is different.
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If every fast plan you've tried has ended in a binge, try the free 5-day challenge. One short email a day from me about becoming a healthy person first, then changing one thing at a time.
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One question runs through all five days: What would a healthy person do right now?
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FAQ
How long does it take to lose 70 pounds?
At the CDC's gradual pace of 1 to 2 pounds a week, about 35 to 70 weeks, or roughly 8 to 16 months. Many people take longer, because weight loss usually slows over time. It took me about three years.
Can you lose 70 pounds in 6 months?
That would mean about 2.7 pounds a week, faster than the 1 to 2 pounds a week the CDC describes as gradual and steady. It's possible for some people, but it's a stretch to plan around. Talk to your doctor before aiming for fast weight loss.
How long will it take me to lose 70 pounds?
It depends on your body, starting weight, activity and eating changes. The NIH Body Weight Planner can give a personal estimate. Expect the pace to slow as you go.
Is losing weight slowly better?
The CDC says people who lose weight gradually, about 1 to 2 pounds a week, are more likely to keep it off. For me, slow meant my changes lasted.
How did you lose 70 pounds without dieting?
I decided to be a healthy person and asked, "Would a healthy person eat this?" before each choice. I dropped pop, then milk, then fries, one at a time. I walk every day and drink 32 oz of water every morning.
I'm not a doctor; this is my story, not medical advice. Everyone's body and results are different. Talk to your doctor before starting a weight-loss plan, especially if you have a health condition.