A reasonable average weight loss in six months is 10% of your initial weight. To achieve this, aim for 1-2 pounds of weight loss per week. Adjust your plan based on your progress and health. Lose 10 pounds in 7 days. Torch body fat fast. Losen 14 pounds in two weeks — guaranteed! We’ve all seen the ads promising fast weight loss. The headlines scream that you can lose unwanted pounds quickly if you invest in the latest diet, workout program, or supplement. This type of marketing has created false weight loss expectations in the minds of many. This unrealistic weight loss expectation can set you up for failure. That’s why it’s essential to understand what a realistic average weight loss is. Knowing what is safely and consistently achievable will let you set realistic goals and monitor your progress accordingly.
As a veteran personal trainer, I’ve been helping people temper their weight loss expectations for decades. Most people who come to me have unrealistic weight loss expectations. It’s only when we reset those expectations to something more reasonable that they start making progress. In this article, we’ll explore a realistic average weight loss in six months. I’ll also provide tips and guidance on consistently achieving an excellent average weight loss as you close in on your weight loss goal.
What is A Good Average Weight Loss in Six Months? According to the National Institutes of Health and the National Heart, Lung, and Blood Institute, a healthy rate of weight loss is one percent of a person’s body weight per week. For a 100-pound person, that would equate to one pound per week, while a 200-pound person can safely lose about two pounds per week.  It’s important to understand that weight loss tends to fluctuate. So, it is unlikely that you will manage to hit the one percent goal week in and week out. Some weeks will be higher than the others. Over six months, however, it should balance out. Based on these guidelines, a 100-pound person might lose 26 pounds in six months. A 200-pound individual achieves a 52-pound weight loss over that same period, so long as they are consistent.
Weight Loss vs. Fat Loss Weight loss covers everything on your body and is measured by a drop on the weighing scale. It includes muscle, water, blood, bone, and fat. That is what most people measure when trying to lose weight. The only thing you want to lose from your body is stored fat in the form of excess calories. The last thing you want is to lose muscle mass. Muscle gives your body its shape. It is also much more metabolically active than fat, requiring about five times as many calories to sustain it. When you stand on the bathroom scale, you have no idea what sort of weight you have lost. It could be muscle, water, and bone tissue, or it could be fat. To find out, you need to use a BMI scale, which uses electrical signals to measure your body fat percentage. You can also use body fat calipers and a tape measure to take the measurements around your hips, waist, arms, and legs. If you lose weight faster than one percent of your body weight per week, you risk losing muscle tissue, water weight, electrolytes, and bone tissue. Losing these things puts you at risk of gallstones, malnutrition, and dehydration. Read more about weight loss vs fat loss here.
Determining Your Rate of Weight Loss Though some of the factors that control your rate of weight loss, like nutrition and exercise, are within your control, others are not. Here are half a dozen variables that help determine your average weight loss:
Age Certain physiological changes occur in men and women from about the age of 30, making them more likely to gain weight and more challenging to lose it. Your resting metabolic rate (RMR) will gradually decline from the fourth decade onward. That means you will need fewer calories daily to meet your body’s energy needs. However, as we age, most of us tend to eat more, not fewer calories. As a result, we build a storage of excess calories in terms of body fat. A 2015 meta-analysis showed that older adults over 70 may have a resting metabolic rate that is 20-25% slower than people in their 20s.  Our bodies also produce less of the anabolic hormones testosterone and growth hormone as we age. This makes it harder to build muscle. At the same time, we naturally lose 3-8% of our muscle mass every decade after age 30. The less muscle you have, the less active your metabolism will be. This will contribute to fat accumulation. As we age, we also become less active. This reduces the opportunity to burn off the extra calories we are consuming.
Gender Women will generally find it harder to lose weight than men. That’s mainly because they naturally have a lower RMR. The average woman has a resting metabolism that is 5-10% lower than the average man. That’s primarily due to the extra muscle mass that men carry on their frame. A 2018 study tracked the weight loss results of over 2,000 people who followed an 800-calorie diet over eight weeks. The men lost an average of 11.8% of their body weight, compared with 10.3% for the women. 
Initial Bodyweight Your starting body weight will have a significant impact on your rate of weight loss. Heavier people tend to have a higher rate of weight loss. This is due to a number of factors, including: Higher RMR Greater energy requirement Larger caloric deficit Higher water weight loss
Genetics Genetics partly control your ability to lose weight. There is a genetic component to our metabolic rate. People with a faster metabolic rate will be able to burn calories more efficiently than a person with a slower metabolism. Genetics also influences where and how our bodies store excess calories as fat. Some people may be genetically predisposed to store more fat in certain areas, such as the abdomen or hips.