At the NHS-recommended 0.5–1 kg a week, losing 20 kg takes about 20 to 40 weeks – roughly 5 to 10 months. Most people take closer to a year once plateaus and breaks are included. Break it into smaller goals: 5%, then 10%, then the next 5 kg.
Your 20 kg timeline
20 kg weight loss timeline
| Weekly rate | Time to lose 20 kg |
|---|---|
| 0.5 kg (1 lb) | 40 weeks (about 9 months) |
| 0.75 kg (1½ lb) | 27 weeks (about 6 months) |
| 1 kg (2 lb) | 20 weeks (about 4½ months) |
Break it into milestones
- First 5% – for someone weighing 110 kg, that is 5.5 kg. Often reached in 6 to 10 weeks.
- 10% – 11 kg. A major health milestone.
- 15 kg – new clothes sizes; review calories and activity.
- 20 kg – goal reached. Switch to a maintenance plan.
Track your progress with the weight loss percentage calculator.
Getting support
Losing 20 kg is much easier with support. Ask your GP or pharmacist about free local weight management programmes and the NHS Weight Loss Plan app. If you have a BMI of 35 or more with a related condition, or 40 or more, you may be eligible for specialist services – see obesity classes and NHS support.
Loose skin: after large weight loss some people have loose skin. Losing weight gradually, staying hydrated and strength training may help; for some, it improves over 1–2 years.
Frequently asked questions
Can I lose 20 kg in 3 months?
That would need about 1.6 kg a week, which is faster than the NHS recommends unless you are on a medically supervised programme.
How many stones is 20 kg?
20 kg is about 3 stone 2 lb (44 lb).
How long does it take to lose 3 stone?
3 stone (19 kg) takes about 19 to 38 weeks at 0.5–1 kg a week.
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Medical disclaimer: this guide is general information for adults and is not a diagnosis or medical advice. bmicalculatornhs.net is independent and not affiliated with the NHS. Speak to your GP, pharmacist or another qualified health professional about your own health. Full disclaimer.