Fitting in your old pair of blue jeans once again feels great, right? However, it does take long for this change to happen. Good news? That is not the only way to monitor your weight loss timeline.
Consistency is the key to success. Staying faithful to your diet plan and gym routine can help the numbers on the weight scale to go down, even losing 2 pounds a week, but how long does it take to lose weight and to notice weight loss? How long does it take for others to notice weight loss? The answer to this question is simple. You can notice yourself losing weight far before others. You feel less bloated, your face looks slimmer, and your clothes start getting loose. It depends on several factors such as starting size, age, body type, diet plan, and many other factors for other people to notice it.
Stages of Weight Loss
If you have made some serious changes to your diet and exercise, you can see and feel the weight loss happening in quite a short time, even a week. Although a loss of 1-2 pounds per week is normal and recommended, you may lose a little more in the first or two weeks after starting the plan.
Stage 1: Weight Loss from Water
Much of this initial weight loss comes from water. Fluid levels often fluctuate and can change dramatically when you change your diet. For example, when you start a low-carb diet, you run out of glycogen stored in your muscles. You just do not lose this glycogen all alone; you also lose the water it contains.
The problem is that initial weight loss is usually not fat loss, especially if you cut back on carbohydrates and high-sodium processed foods. Mainly it is water weight loss. If you cut back on carbs and salt, you'll likely lose a few pounds quickly and be less bloated. You will see this type of weight loss on the scale and how your clothes fit relatively quickly.
Stage 2: Losing Fat (And Gaining Muscle)
On the other hand, fat loss happens more slowly, so it will take longer for anyone to notice. If you lose fat and gain muscle at the same time, the weight of the scale may not change at all, even if your body is physically shrinking.
As a result of this weight loss, you may notice a smoother tummy and the first few pounds lost in your weight. Losing only 2 cups of water, which results in a loss of pounds on the scale, but it's not true fat loss.
How to Tell When You’re Losing Weight?
Measure Your Starting Size
Your starting size will affect how quickly you see results. Let's say if your starting weight falls into obesity as per the body mass index (BMI) criteria, it's not impossible for your body to show weight changes quickly. However, weight fluctuations may not be very noticeable in the bigger picture. If you have a small figure and a lower BMI, the weight may decrease slower, but it will be noticed faster.
If you start your program with a lower starting BMI, you will likely have less weight than you lose and will likely walk at a slower speed of about one to one kilogram per week.
When your initial body size is larger, you are likely to lose weight faster and faster, especially in the first few days of your program.
You can lose 2 lbs or more per week during this initial phase. As a result, fat loss will be noticeable sooner. However, weight loss during these phases is often caused by water loss from carbohydrate depletion, not fat loss.
Count Your Calories and Carbs
Carbohydrate restriction can lead to rapid water loss. Your body needs water to store carbohydrates. When you significantly reduce the number of carbohydrates consumed, you also lose the water needed to store them.
Draining excess water will help you feel and look leaner, even if the amount of body fat you carry hasn't changed. This is not the answer, and it will actually cause even more problems.
For some people, losing water weight can make the difference between two clothing sizes. But water weight loss is different from fat loss. While carbohydrate reduction may be a smart approach to weight loss, it must be part of a comprehensive healthy eating program to achieve permanent fat loss, and it is something we do not suggest as a way forward in HPI.
Another major problem that we regularly see in customers with HPI is that they have sometimes reduced their calorie intake so dramatically that they don't know they have rejected the ability to metabolically burn fat, put simply because their bodies have received such amounts. Consuming less food, switching to SOS, and lowering the burning threshold, and pacing up your ability to burn fat is a disaster.
You can only see this through scientific testing, and it is usually the result of following general diet plans and food hunger, which is good news that can be improved by certain types of exercise and increased food volumes. It takes time and can be one of the biggest problems with fat loss. Reducing visceral fat can help make your weight loss journey quite noticeable as well.
There are many reasons why your weight fluctuates on a daily basis, and this is not always the result of how well you have followed your fat loss program.
Trust the Scale
You probably weighed yourself this morning, right?
We all do it; it is embedded in us. Especially if health and fitness are a priority in our lives, and we like to monitor our body's response to all the workouts, diet, and cardio we do. There is nothing wrong with the scale. It works. But what is not a ladder is everything, and all progress ends. Sometimes it doesn't always have to tell the whole story.
Measuring your progress in weight loss and lean weight gain based on weight alone can be misleading. The scale doesn't reflect the calories or kgs, but all of that is inside your body, which is fat, muscle, bone, organs, and body fluids. Your weight does not distinguish between a pound of fat and a pound of muscle. Therefore, when weight decreases, you may lose some of these elements. People who usually want to lose weight are really after breaking down fat, not just after general body mass reduction.
The most common measure that is often used to assess where you are standing before starting a diet and exercise program is body mass index. BMI is not your body composition. Your BMI is a ratio that, based on your weight and the square of your height, determines a number related to your body density.
How Does Your Weight Fluctuate?
Daily weight gain and weight loss can also make it difficult to track how much weight you are losing. When you see fluctuations, keep in mind that it is usually caused by things other than fat gain or loss. Many people see fluctuations of only a few pounds, but you can see 5 pounds or more depending on your total weight and gender.
In particular, women tend to experience weight fluctuations before and during the first few days of the menstrual cycle. The average weight fluctuation during the menstrual cycle can be around 1-5 pounds. However, the weight should return to normal after the first few days of the menstrual cycle. High amounts of sodium can also cause you to gain weight, he notes. Additionally, there are many other factors that can cause water weight gain and loss, such as post-workout pain, drinking, stress, and more.
Many experts recommend only weighing once a week for this reason. We all have a unique weight range that fluctuates every day, so you should always encourage yourself to think about moving the entire weight range down rather than focusing on just one number. Everyone is completely different, and in fact, the only way to start understanding your unique pattern is to weigh yourself.
Weight Loss Timeline
Weight loss is most noticeable when it accounts for a greater percentage of body weight.
If you lose a huge amount of weight, it will take longer for your losses to be visible to other people. Losing 10 pounds for someone who is about to lose hundreds of pounds won't be as obvious as it is for someone who weighs 120 pounds. Take a look at the weight loss results after a few weeks of diet and exercise, but be gentle and patient. Each person's body is unique, and the pace of weight loss can differ from someone else's speed.
- Week 1: Most people start to see a change in scale, usually up to five pounds, in the first week. You will probably feel better, but this also means that you will not see major changes in your body.
- Week 2: During the second week, you will likely begin to see visible changes in the way your body appears. You can feel some of them too. You will feel that exercise and going to the gym is becoming easier for you and your clothes will start to feel looser.
- Week 3: This is often the time when you start to feel a pulse on your way to losing weight. If you have been consistent in your plan, your body will respond well, and you will begin to feel that the program is successful.
- Week 4: Until then, you may have (safely) lost enough to wear clothes of a different size.
- After the fourth week: your new eating plan begins to be a normal routine. Depending on the amount of weight needed to lose weight, you can start returning to a modified diet to maintain weight.
Have a Happy Weight Loss Journey
Staying motivated is the key to success on the long-term path to a healthy weight. All you need to do is set realistic goals and maintain a healthy calorie deficit and you'll notice how simple it is to lose weight. Simple, but definitely not easy. Then, you can start recording weight loss anywhere from one week into your new routine.
You have many options for achieving this deficit: a new diet, an updated exercise regimen, a new health supplement, or even a combination of the three.
Just make sure you look at the scale first and then the measuring tape to verify that the weight you are losing is not your bones or muscles but fat. So look at your clothes size, your body, and finally faces of other people in awe!
While it's nice for others to notice your weight loss, always remember that you are doing it for yourself. A healthy body feels great, and depending on how you feel, you will know when you will notice weight loss.