How Much Weight Can You Lose In 4 Weeks? What’s Possible & What’s Healthy

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From helping over 10,000 guys over 40 lose over 75,000 pounds of fat, one of the most common questions we get is “How much weight can I lose in 4 weeks?” Maybe you have something coming up that you’d like to look good for, or maybe you just want to know what’s possible before you dive into your diet and other weight-loss strategies.

Whatever the reason, it always helps to have an idea of what kind of results you can get looking forward, both to gauge your progress and maintain your motivation. So that’s why I decided to put together this quick video to help answer the question “how much weight can I lose in 4 weeks?”, and hopefully, it will help clear some things up and get you excited about your results moving forward.

Here’s the basic answer for how much you CAN lose in 4 weeks (0:44)

Believe it or not, it is very possible for you to lose over 20 pounds in a month’s time. BUT, more extreme results like that generally demand a more extreme approach. There are specialized clinics out there that put you through long water fasts and other things of that nature.

Here’s a general example of the more extreme approach with real numbers (1:10)

But that being said, and as you’ll discover in this video, there’s another question you need to ask yourself, and that is “How much weight can I actually lose AND keep off after 4 weeks?” Because even though you may burn those 20 pounds of belly fat, if you don’t do it in a simple and sustainable way, there’s a good chance you’ll end up packing it back on, right?

That’s why we believe in a more long-term, healthier approach to weight loss, especially for men over 40.

What is a healthy & sustainable weight loss rate for men over 40? (1:53)

If your weight loss goal is over 20 pounds and you’re really after making a lifetime transformation, your gold standard weight loss rate is going to be roughly around 2 to 4 pounds per week. But instead of putting yourself through an intense, physically taxing 4 weeks just to lose a few extra pounds, you’ll have started building the proper lifestyle habits with your nutrition, exercise, sleep, etc.… that will sustain your progress well beyond just 4 weeks.

So again, there’s a big difference between the answer to how much weight CAN you lose versus how much weight SHOULD you lose. And because we believe in giving guys the support they need to lose weight and keep it off or life, we believe the second question is much more important.

As the old saying goes, “Give a man a fish, feed him for a day. Teach a man to fish, feed him for a lifetime.”

I hope this quick video helps answer this question for you. And more importantly, I hope it gives you something to think about as you reflect on your weight loss goal. Do you want to go for the quick fix approach that only offers short-term support? Or do you want to ensure long-term results by building a more sustainable approach?

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website. .