How Fast Can You Lose Bodyfat?

How Fast Can You Drop Bodyfat Without Losing Muscle?

When it comes to dieting for fat loss you’re going to hear all kinds of different numbers with regards to how fast you can lose weight.

Everything from the 48 hour “Hollywood Miracle Diet” that claims you can lose 10 pounds in 2 days, to a very conservative 1 pound per week, and everything in between.

But the truth is that there is no “One Size Fits All Answer” to this question. How fast you can lose fat will depend on several different factors such as; genetics, age, sex, fitness level, and how much bodyfat you have to lose. In addition to that, your rate of fat loss will change as you progress with your diet.

In the video below you’re going to get an overview of how the process of following a fat loss cutting diet works. From starting a brand new diet, to how your body and rate of fat loss will change from month to month as you get leaner.

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You’ll Lose Weight Quickly At The Start Of A Diet…

During the first month of following a fat loss diet you’re going to see the biggest drops in bodyweight. When you go from eating whatever you want, to following a structured fat loss eating plan that puts you in a calorie deficit, your body will drop “weight” relatively quickly.

But not all of this “weight loss” is bodyfat. Most of your fast initial weight loss will come from water weight, intestinal bloat, and some of it will be actual bodyfat. It’s pretty common to lose 5 pounds or more per week during your first month of dieting.

As You Progress With Your Diet Your Weight Loss Will Slow Down…

When you transition into your second month of dieting your rate of weight loss will be slower, somewhere in the 2-3 pounds per week range. This is because in your second month of dieting you will have lost the majority of your extra water weight and will be primarily losing stored bodyfat.

As you continue to lose fat into your third month of cutting and beyond, your rate of weight loss will become even slower as you get leaner and have less fat to lose. At this point of your fat loss diet if you can lose 1-2 pounds per week that is really good progress.

The Leaner You Get, The Less Weight You’ll Lose… But You’ll Look Better!

The longer you diet, the slower your progress will be in terms of pounds lost on the scale. However, you’ll actually see better results when you look in the mirror and compare progress pictures.

While the fast initial weight loss that you make during your first month of dieting maybe motivating when you look at the numbers on the scale. You’re not really going to look any different physically. You’ll just be a slightly smaller version of your old self. This causes many guys to mistakenly think that they are doing something wrong and losing muscle rather than bodyfat, but it’s not the case. You need to zoom out and look at the big picture to see what’s really going on when you lose fat.

For example, if someone has a lot of weight to lose, say 50 pounds, and they start a diet and lose 10 pounds. While this is great progress, it’s not going to make them look any leaner or harder because they still have 40 extra pounds of bodyfat covering their muscle definition.

But as they continue losing bodyfat and their skin gets thinner, the physical results will start to show more and more. When they get down to losing that last 10 pounds of bodyfat this will make a huge difference in their muscle definition and hardness.

That last 10 pounds of bodyfat is the pesky stubborn fat that lays between the muscles. As you lose this last bit of bodyfat your physique will become noticeably leaner and harder. So while the first 10 pounds you lose won’t make you look much better, the last 10 pounds you lose will make you look dramatically better.

So keep this in mind whenever you follow a fat loss diet, you need to commit to your program for the long term in order to reap the ultimate results of a lean ripped body.

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Billy

    Great Video Lee!

    What’s the reason Strength will go down in exercises like squats and bench press when you lose weight ?

  • Mark Muscle


    Because the more mass you have the more power u can generate, hence more strength.

  • Very nice list of blogs. Bodybuilding blogs are often a key source of information. The way you depicts all the information is very commendable. keep up the good work…!! I have a website on Bodybuilding Supplements

  • Your storage of knowledge never ceases to amaze me. The Video is amazing Lee. Regards..!!