How Long Does It Take to Lose 35 Pounds?

“Weight loss is not a simple, predictable equation, and telling someone exactly how long it will take to lose a certain amount, whether 35 pounds or 5 pounds, is nearly impossible because it depends on many personal and physiological factors,” says Caroline Susie, RDN, a spokesperson for the Academy of Nutrition and Dietetics who is based in Dallas.

Before starting any diet or exercise program, please check in with your healthcare provider. Once approved, here are the best ways to lose 35 pounds on the timeline that’s best for your body.

Get in a Calorie Deficit

“Resting metabolic rate (RMR), which is how many calories your body burns at rest, varies between people based on genetics, age, sex, body composition, and health status,” says Susie. “Two people of the same height and weight can have very different RMRs, meaning they burn calories at different rates even at rest.”

Metabolism can also adapt during weight loss, slowing the rate that the pounds come off. So it’s possible you’ll lose weight faster in the earlier stages of your weight loss journey.

Cut Out Foods That Stall Weight Loss

Processed Foods

“There are several reasons why processed foods contribute to weight gain,” says Lyssie Lakatos, RDN, cofounder of The Nutrition Twins in New York City with her sister, Tammy Lakatos Shames, RDN. “First of all, they are typically calorie-dense, so you consume more calories than you would if you ate unprocessed food.”

Lakatos add that processed foods don’t typically contain much fiber or protein, two critical nutrients that help you feel satisfied and prevent hunger and overeating.

Sugar

Sugary foods, just like processed ones, are calorie-dense and thin on nutrients. Sugar isn’t inherently bad for you, but it depends on which types you choose. There’s a big difference between naturally occurring sugar, like what’s found in fruits, vegetables, and dairy products, and what’s added to baked goods, sweetened beverages, and many condiments.

Alcohol

Prioritize the Right Nutrients

“When you’re trying to lose weight, it’s more important than ever to focus on the quality of the food you’re eating,” says Lakatos. “Because you’re eating fewer calories, you have to make sure the food that you’re eating really counts and is giving you the nutrients you need.”

Protein

This essential macronutrient helps preserve muscle and boost satiety, a formidable duo for weight loss.

“Adequate protein helps maintain lean body mass during calorie restriction, which is critical for keeping your metabolism higher,” Susie says. “Protein also increases feelings of fullness and slightly boosts calorie burn through the thermic effect of food.”

Susie suggests aiming for roughly 1.2 to 1.6 grams (g) of protein per kilogram of body weight per day. (Use a conversion calculator for help with the math.) That can come in the form of lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu, and tempeh.

Fiber

“Fiber helps keep you satisfied, feeds a healthy gut microbiome that favors weight loss, and prevents constipation,” says Lakatos Shames.

Healthy Fats

Sources of healthy fats include avocado, nuts, seeds, olives, extra virgin olive oil, and fatty fish such as salmon, sardines, and trout.

Micronutrients

Susie says calorie restriction can reduce your intake of important vitamins and minerals, particularly:

• Calcium
• Vitamin D
• Iron
• Magnesium
• Potassium

“Eating a variety of colorful fruits and vegetables, whole grains, dairy (or fortified alternatives), and lean proteins helps cover these needs,” she says. You may also want to consider taking vitamin supplements.

Move Regularly

The Nutrition Twins, who are also certified personal trainers, always recommend exercise to their clients to help them shed calories. For those who haven’t exercised regularly in years, they say to start slowly and aim for a half-hour of movement every day.

“It may be walking out the front door for 15 minutes and turning back around and coming home,” Lakatos says. “Step counters can be a helpful way to encourage more movement and track it.”

They have their clients who already exercise make goals to add more intensity or an additional day of exercise.

“Ultimately, the goal would be to have at least a half-hour of movement daily and four to five days of 30 minutes or more cardiovascular activity (biking, walking, running, dancing) and weight training three days a week,” they say.

Find Support

“Weight loss requires sustained behavior changes, and consistent encouragement and accountability from others can make those changes easier to maintain,” says Susie.

You can find support and encouragement among friends and family, online groups, weight loss apps like Lose It! (part of the EverydayHealth network), as well as local hospitals or health centers.

Don’t Rush It

Losing 35 pounds isn’t — and shouldn’t — be a sprint. If you feel frustrated, keep in mind there are other factors that impact how quickly you can reach your goal weight.

“Sometimes hormones, thyroid [problems], micronutrient deficiencies, or stress levels are contributing to weight loss resistance,” says Lakatos Shames. “Chronic stress and sleep deprivation both raise cortisol, the belly fat hormone, which makes it harder to lose fat around the midsection.”

Cutting yourself some slack, prioritizing sleep — and practicing patience — will help you lose the weight you want.

The Takeaway

• Losing weight isn’t a precise formula. It depends on creating a calorie deficit through healthy eating and regular physical activity.
• Avoiding highly processed foods, excess sugar, and alcohol can help you lose weight faster.
• Prioritizing nutrient-dense foods that are rich in protein, fiber, and healthy fats can help support your metabolism and keep you feeling fuller during calorie restriction.
• Daily movement, both cardiovascular exercise and strength training, can also help you achieve your weight loss goals.