How Much Weight Can I Really Lose per Week / per Month?

What is a healthy and sustainable rate of weight loss?

This is by far the most common question that we receive from our clients, and one where we always have to give the same vague answer – it depends.

A good general pointer is that a healthy rate of weight loss is around 2 pounds of fat per week or 8 pounds of fat per month. 

Now, this may not seem like a lot, but keep in mind that we are talking about fat here. Fat weighs far less than muscle, so losing 8 pounds of fat per week is going to make a very visible difference in how you look.

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The difference between muscle and fat

The (slightly revolting) image below shows one pound of fat and one pound of muscle. The difference between the two is staggering – it is hard to believe that both of those weigh the same.

Fat takes up a lot of space; it is relatively light but very bulky. That is why the most efficient way to measure weight loss is visual. You may not be losing much on the measuring scale in terms of pounds, but if you feel your clothes getting looser, you are definitely on the right track.

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A healthy rate of fat loss

Your rate of fat loss will depend on several factors.

The first one is how much excess weight/fat you have to lose. The more you have to lose, the quicker the initial results will be. For example, one of our old clients lost a crazy 36 pounds in the first 30 days of the Ideal Weight Loss programme. 

His secret? He weighed 352.67 pounds when he first came in! His result is not typical mind you, and in fact, he remains one of the best results we have seen after 30 days (he also followed his programme religiously).

He does, however, prove that weight loss results vary from person to person, and the more weight you have to lose, the faster it will go initially. As you get closer and closer to your target weight, the rate slows down.

Your lifestyle and general habits come into play a lot, too. For example, people who lead sedentary lifestyles will probably lose weight slower than people who are active and move around a lot. So, if you work out 4 times a week and eat healthy, the results might come sooner. 

Your age, your metabolism, how well you stick to your programme – these are all factors that will influence the speed at which you lose weight. 

The takeaway is that you should not be concerned with assigning random targets or numbers for what you want your result to be after a week or a month. The important thing is to pick a (proven!) plan that suits you and to stick with it. You might feel that losing 4 pounds a month is very little, but what if after 10 months you find yourself 40 pounds lighter? 

Every weight loss journey is really a marathon, not a sprint, and your goal is to find a programme that works for you and stick with it. The results will come.


We hope you enjoyed reading our short guide, and that you picked up something that will be of help if you are trying to lose weight. We really believe that Herbalife products are a great way to lose weight and be healthier. If you are interested, take a look at our weight loss programmes by clicking on the link below.

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