How Much Weight Can You Lose In A Year?

Diane Carbonell One Year of Weight Loss

We are at the end of the year with tomorrow being the last day of 2013. It made me think about what can be accomplished in a single year when it comes to weight loss.

Before I lost 150 pounds I would end each year feeling frustrated that I had not lost any weight that whole year. I would start the year at 300 pounds and end the year at 300 pounds. Or some years I would start at 275 and end at 285. The numbers varied but the result was the same. No loss. Some gain. But never a loss from the beginning of the year to the end of the year.

I know I’m not alone. Many people make resolutions to lose weight at the beginning of the year and feel frustrated when those resolutions didn’t happen. I know I did.

But as you can see from the above picture, it finally did happen for me. Between the Christmas on the left and the Christmas on the right I lost over 100 pounds. I had a few more pounds to lose and I did that by March of the following year.

So you see – even if you are sitting there reading this post thinking, “That’s me. I promised myself that I would lose weight way back in January and here it is December and I haven’t lost any weight,” it’s not too late. It’s never too late. And it’s never impossible.

A year from now you can be in a completely different place. Or, if you are in maintenance now, you can be in the same place as you are now.

A year is a long time and you can make a lot of progress toward reaching your weight loss goals.


One day at a time. One good decision after another. One more day of doing the things that you already know how to do.

What did I do?

1) I committed to eating smaller portions and just one serving at a time.

2) I exercised six or seven days a week.

3) I kept the fat in my diet to about 30 percent.

Your plan will likely be different than mine and that’s okay. Like I’ve written about before, I will never be convinced there is just one way to lose weight. Today’s popular diet will be a thing of the past a few years from now. I promise.

What’s important to me is that you lose weight in a healthy way. No fad diets. No crazy restrictive diets. No diets that are not sustainable every single day of the coming year. Many people that I talk to about their frustrations with a lack of progress from one year to the next are almost always attempting to lose weight with a diet that is not sustainable day after day, year after year.

What will you do with these next days, weeks, and months? Whatever your answer, I hope giving up is not part of your answer. Diane

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About Diane Carbonell

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  1. Great article Diane, and great tips too. I think SMART goals are very important too, and I’ve lost over 20lbs in the last 3 months because of this :)

  2. Great tips

  3. We’re rebooting over here, with a goal to not lose our minds this coming year. I never give up, but I admit to struggling as I have this last year. I agree though, every day is a new chance and giving up is the only real failure!
    Kyra recently posted…Murder and DolphinsMy Profile

  4. I totally agree about the fad diet thing.

    Its hard for me to conceive of losing that in a couple years nevermind one year. I often think, this time of year. Wouldnt it be great to get into my size 20 or 22 summer clothing this year. And with hope and commitment it is possible. You are living proof.

    Ive said it before and I will say it again. It is absolutely amazing what you did in a year.

  5. This was a great post for me right now. I’m going into 2014 a few pounds heaving than going into 2013 (just a few though), and I was thinking about this exact thing. Why am I going to “make it” this year, when I didn’t before? I don’t know why. But I just know that I *can*. Time will tell if I do, but it IS possible. :)
    Maren recently posted…2013 was mean to me, but I kicked it’s ass!My Profile

  6. Yours was, is, and will always be the most sensible approach. What I always like to suggest to people this time of year is to strive to win more days than they lose. Win 2 days out of 3 with eating and you’re ahead of the game. Win 3 out of 4, and that much better. Win 1, lose 1 = game over.

  7. I really struggle with this sensible approach because I want results NOW, like YESTERDAY! But I plan to work on this, one day at a time. And drink more than 2 or 3 cups of fluid a day.
    Natalie recently posted…SugarMy Profile

  8. I really like that you said it’s never too late because that’s true. It never is. I also like the fact that you admitted that we are not all the same in what works for us. I failed miserably at low-fat dieting and thought I was a failure. I felt hungry all the time and I could only lose a little bit of weight. Then I tried low-carb dieting, and it worked wonderfully for me. Some people say that’s fad dieting and not sustainable. I disagree. For people with insulin resistance problems (which runs in families and can often be exacerbated by certain prescription drugs), it is a very good way to lose weight and it IS sustainable. I have all but banished sugar from my diet. Mostly I eat protein and vegetables, with a few fruits and nuts. I exercise, mainly weight resistance with some cardio, three to five times a week. This year I’ve lost 45 pounds (since about June). I plan to lose 25 more in the coming year and keep it off. I believe I can do it! I think the hardest part is starting. Once I get into “the groove” I can just keep going.

    I hope everybody has a fabulous 2014!
    Hope K recently posted…Light in the DarknessMy Profile

  9. Congratulations Diane!!! Thanks for sharing your journey!!!

  10. Great post. I just stumbled on your blog and look forward to reading more posts. I’m a loser of 145 lbs. myself.
    Sundi Jo recently posted…One Word 2014: ProductiveMy Profile

  11. Direction is everything! Rate is not as important, although I understand how losing faster can be more motivating.
    Dr. J recently posted…Lab Notes: High Testosterone Means Higher Flu Risk; Eat Nuts When Pregnant for Allergy-Free KidMy Profile

  12. Thank you Diane, a great post. Mostly, thank you for your very last sentence…it really hit home for me. :)

  13. A plan is important and lots of patience, as I am a slow loser.