How Much Weight Can I Lose In 8 Weeks? + 10 Tips To Lose Weight

Photo of author
Written by
reviewed by Katelyn Tocci

Search terms like “8 week weight loss before and after” and “how much weight can I lose in 8 weeks” are increasingly common, given the fact that many people have a significant amount of weight to lose.

Following an 8 week weight loss plan can be a great way to start chipping away at that weight loss goal or even reaching your goal weight.

But, how much weight can you lose in 8 weeks safely, and what are the expected 8 week weight loss before and after results when following an 8 week weight loss diet plan and exercise program? What are the best tips to lose weight in 8 weeks?

In this guide, we will provide you with tips for maximizing 8 week weight loss results so that your weight loss program is effective, motivating, healthy, and sustainable and ultimately answer your question: How much weight can I lose in 8 weeks?

We will cover: 

  • How Much Weight Can I Lose In 8 Weeks?
  • What Is the Best 8 Week Weight Loss Plan?

Let’s jump in!

A person measuring their waist.

How Much Weight Can I Lose In 8 Weeks?

If you are currently trying to lose at least 5 pounds, you may feel overwhelmed by how long it may take for you to achieve your ambitious weight loss goal.

Looking forward by imagining months of restrictive weight loss dieting and vigorous exercise numerous days a week to lose the weight that you hope to eventually drop can feel overwhelming to the point that it may seem defeating or useless even to try.

Many people take on a crash diet or a fad diet or hope that some sort of miraculous juice cleanse or detox diet will help them lose weight quickly.

They then often find that these types of restrictive diets are not sustainable, generally make them feel terrible, and don’t actually result in lasting weight loss once they resume a more “normal“ diet.

On the other hand, even if you try to follow a more balanced diet but you have a lot of weight to lose, feeling like there will ever be a finish line may seem like a sheer impossibility, causing your motivation to decline.

A diet plan guide with healthy food surrounding it, a scale and a jump rope.

Therefore, breaking down a long-term weight loss goal into an 8 week weight loss plan to start is a great way to start losing weight, feel better about yourself, and establish a healthy weight loss diet and exercise program that is more of a lifestyle change than a rapid crash diet.

Then, depending on the 8 week weight loss before and after results you are seeking, you may find that you have lost enough weight in your 8 week weight loss plan that you can then follow a healthy maintenance diet, or continue moving forward using the strategies that worked over the 2 month weight loss plan you have already become accustomed to.

One of the key factors in having success on a weight loss 8 week plan is to set reasonable expectations about how much weight you can lose in 8 weeks.

So, onto the important question: “How much weight can you lose in 8 weeks?” 

We all want to lose weight quickly, but according to the Centers for Disease Control and Prevention, the recommended rate of healthy weight loss is 1 to 2 pounds per week.

Because it takes a caloric deficit of 3,500 calories to lose one pound of fat, this means you need to burn 500-1000 calories per day more than you are eating. 

A person in running lycra on the beach.

If you are able to lose 1-2 pounds per week, you can then lose 4-8 pounds per month or 8-16 pounds in 8 weeks or two months.

This may seem like a disappointingly small amount of weight to lose in 8 weeks, especially if you were hoping to see significant 8 week weight loss results, but when it comes to sustainable weight loss, slow and steady tends to win the race. 

Plus, losing 16 pounds in 8 weeks can make quite a difference in how you look and feel, even if you have a lot of weight to lose, and you can always continue onward with your weight loss plan.

The reason that it is important to consider these guidelines for how much weight you can lose in 8 weeks is that, ultimately, there is no point in rapid or extreme weight loss that then results in regaining the weight or struggling to maintain your goal weight after doing all of the work to lose the weight in the first place.

Moreover, the recommended 8 to 16 pounds of weight loss for an 8 week weight loss plan refers to true fat loss, which again comes from creating the caloric deficit.

A bowl of oatmeal, fruit, next to dumbbells and a bottle of water.

Depending on your current body weight, health status, diet you have been following, and exercise habits, you may lose more than 8-16 pounds in two months.

For example, the suggested 1-2 pounds per week of weight loss is based on the average adult needing to lose weight.

However, if your BMI places you in the morbid obesity category (body mass index over 35 kg/m2) or you have a lifestyle disease like diabetes that your healthcare team wants to manage with a more rapid weight loss plan, you can likely lose more weight on an 8-week weight loss plan. 

However, in cases of morbid obesity or underlying metabolic or cardiovascular disorders, it is highly recommended that you work with an obesity specialist, nutritionist, or medical team to devise the best 8 week weight loss program for your needs.

The other positive caveat to keep in mind here when considering the recommended 8 week weight loss results falling within 8-16 pounds range is that this is true fat loss.

If you have a lot of lifestyle behaviors to change, you likely have a significant amount of water weight to lose, and you may lose upwards of 10 pounds or more in the first week and a significant amount of weight over the first month.

This will greatly increase how much total weight (water weight and body fat) you may safely lose.

A notebook where someone is planning their diet plan.

What Is the Best 8 Week Weight Loss Plan?

Ultimately, there isn’t a single best 8 week weight loss diet or 2 month weight loss plan that will work for everyone because things like diet and exercise for weight loss really depend on your preferences, caloric needs, budget, health status, fitness level, etc. 

With that said, here are some tips for maximizing your success on an 8 week weight loss program:

#1: Create a Caloric Deficit

If you want to lose 16 pounds in 8 weeks, you need to create a caloric deficit of 1000 calories per day.

Start by assessing your basal metabolic rate (BMR), and total daily energy expenditure (TDEE). Use a good food-tracking app and record everything you eat. 

#2: Exercise

Remember, you can cut calories in your diet, be more physically active so that you burn more calories, or do a combination of both to lose weight. 

Get a minimum of 60 to 90 minutes of moderate-intensity aerobic exercise or 30 to 75 minutes of vigorous exercise five days a week.

Perform 2-3 full-body strength training workouts each week to build muscle and boost your metabolic rate.

People walking in a field.

#3: Drink Water

Drink more water to improve your health, increase your metabolic rate, and reduce appetite.

#4: Eliminate Processed Foods

Eliminate all foods with added sugars, processed foods, refined grains, fast food, high-sodium foods, fried foods, and foods with artificial sweeteners and chemicals from your 8-week weight loss diet.

Processed foods and sugar not only contain empty calories and are bad for your health, but they also increase appetite and food cravings.

#5: Clean Up Your Eating Habits

Find a diet plan that works for you, but try to focus on eating whole, natural foods.

Add more fiber to your diet (such as from vegetables, beans, lentils, nuts, seeds, and whole grains) to help you stay satiated between meals.

Make ⅔ of your plate non-starchy vegetables, with the remaining majority being mostly lean protein with a small amount of starchy carbs and healthy fats.

#6: Track Your Progress

Weigh yourself at least once a week unless that’s triggering for you.

A scale.

#7: Use Smaller Plates

Use smaller plates, as studies suggest that eating off of smaller plates can trick your brain into thinking you are consuming more food than you are.

This may help with portion control and feeling satisfied with fewer calories. 

#8: Plan Your Meals In Advance

Try meal planning for weight loss, as studies suggest that meal planning is associated with lower rates of obesity. Plus, if you have planned and prepped healthy meals, you will be more likely to stick with your diet.

#9: Eliminate Alcohol

Stop drinking alcohol, as it contains empty calories, alters your metabolism, increases water retention, and can cause overeating.

#10: Sleep Well

Aim to get 7 to 9 hours of sleep every night, which is the recommended amount for adults to support optimal energy levels and regulate your hormones and metabolism.

If you need motivation to drink more water for weight loss, try our 14-day weight loss challenge by drinking more water here.

A person drinking a bottle of water.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.