It’s natural the moment you embark on a journey to weight loss and make dramatic changes to your diet and workout routine to want to see immediate results. But how long does it take to notice weight loss?
This article provides you some weight loss tips and answers some of the questions bothering you about weight loss.
When Does Weight Loss Become Noticeable?
The amount of time required for you or others to notice or see weight loss results can vary from a person to another. Several factors affect how fast you will notice diet or exercise results. Sadly, there’s no straightforward answer about how fast your weight loss results will become noticeable. However, many people will see the results within one or two weeks of sticking to their weight loss program. Some of the reasons results can vary from persons to persons include:
Generally, research demonstrates that checking your weight regularly, weekly or daily, is associated with weight loss. Weighing yourself every week may be more beneficial as it allows you to see or gauge your weekly progress rather than a single day’s progress. However, a 2019 study discovered more significant overall weight loss in people who checked their weight daily vs. weekly.
The truth is: Your weight can fluctuate daily due to several reasons, and it’s not always affected by how committed you to your weight loss program.
Cutting back on carbohydrates can lead to rapid water loss. If you reduce your calorie intake, but you’re using up more energy than you’re replacing, then water will be the first weight you’ll lose. That is because the human body requires more water to store glycogen – a storage form of carbohydrate. When you substantially limit your carbohydrate intake and use your body’s glycogen stores (with prolonged exercise or when dieting), your body releases a lot of water over a short period of time.
Losing excess water helps you look and feel thinner even if the amount of fat in your body has not changed.
Some people may notice changes in their clothing sizes due to the loss of water weight. However, losing fat is different from losing water weight. Although reducing your carbs intake can be an intelligent weight-loss approach, you need to add it to your comprehensive healthy eating program for sustainable weight loss.
Some eating programs include an initial phase that leads to a fast-tracked weight reduction. Many popular diet plans, including South Beach, and Atkins include an initial phase of intense food restriction, which lasts for a week or two to helo you shed more weight.
During this initial phase, you can lose up to five or more pounds per week, so you will notice your weight loss sooner. However, the weight loss you experience during these phases is not from fat loss but often due to water loss due to carbohydrate restriction.
How soon you notice weight loss results are affected by your starting size. For instance, if your starting weight falls within the obese range on BMI, your weight can change rapidly. However, if you have a larger frame, weight fluctuation may not be too obvious. If you have a lower Body Mass Index (BMI) and have a small build, you may lose weight more slowly, but it will be noticeable more quickly.
If you start your weight loss program with a lower BMI, you tend to lose less weight, and it will probably occur at a slower rate (at about 1 or 2 pounds per week). Suppose you begin with a larger starting BMI. In that case, you tend to have more weight to lose, and it will probably come off at a faster rate – especially during the early days of your weight loss program.
Your primary goal for going on a weight loss program may be to see changes in a particular body part like a flatter tummy or thinner thighs. Others may want to fit into a smaller clothing size, or maybe the number on the scale is more important to them.
Ultimately, we all want to achieve our fitness goal, but how soon we see results can be affected by how we measure our weight loss progress. In most cases, the first place to notice the changes will probably be on the scale, especially if you have a digital scale. A hi-tech scale can pick up slight changes in your overall body weight, even those that might be too small for you to detect on a single, isolated body part.
Next, you’ll probably notice changes in your clothing sizes. Although there’ll be no instant change in your actual size, you’ll discover that your clothes begin to fit differently. If you often wear more fitted clothing, then you’ll probably see this change sooner. In the end, your overall weight loss may lead to a change in the size of your dress.
Some people instantly notice a change in their face, belly, or thigh sizes. That can be hereditary. These changes occur after or before you see changes in your cloth size. Exercise can help change your body shape. If you include an exercise program in your weight loss routine, you’re more likely to notice changes in your body parts sooner.
Also, you need to remember that even though you’re body losing fat, an increase in muscle mass can lead to higher numbers on the scale. That is why you need to embrace a holistic approach to determining your weight loss instead of focusing on a number.
When Will You Notice Your Clothing Size Changes?
Many people go on a weight loss program with the primary goal of fitting into a smaller clothing size. To some, fitting into a smaller clothing size means that all their hard work and dedication to their weight loss routine has paid off. But how much weight should you lose, and how long does it take before achieving this weight reduction goal?
There’s no clear-cut answer to this, and your height plays an important role. However, many experts believe that with every weight loss of 10 to 12 pounds, you should expect to change your clothing size.
If you have a small body frame and 5 feet tall, losing a 10-pound weight may mean that you’ve shed about 10 percent of your total body weight. This kind of weight reduction would be too obvious, and your clothing size can change up to two sizes. However, if you’re a tall woman with an athletic body, you may not notice a 10-pound weight loss, and your clothing size may not change at all.
Moreover, we often do not shed weight evenly or at the same rate throughout our bodies. For instance, your pant size may get smaller faster than your bra. Ultimately, the measurement of each particular part of your body determines your clothing size:
- Adjust your dress size: You should reduce your hip, bust, and waist measurements by about 1-inch each based on the fit you prefer and the dress style.
- Adjust your top size: You should reduce your waist and bust measurement by approximately 1.5 inches in larger and medium sizes (size ten and above) and 1-inch in smaller sizes (size eight and below).
- Adjust your pant size: You should reduce your hip’s size by approximately 1 -1.5 inches and your waist size by the same amount.
Noticeable Weight Loss Timeline
Remember that a more petite body and new clothing size are not the only things you stand to gain by losing weight. You’ll probably notice some weight loss changes in due course (everyone has a different timeline). If you stick to a moderate workout program and a healthy, low-calorie eating plan, here is a sample timeline of when your weight loss might become noticeable (but this sample is not typical for everyone).
- Week 1: During this week, most people will begin to notice some changes in the scale (usually about 5 pounds). You may not see significant changes in your body, but you’ll probably feel better.
- Week 2: You’re probably going to start noticing some changes in how you feel and how your body looks. During this period, exercise begins to feel easier, and your clothes will start to feel freer.
- Week 3: Week 3 is usually where most people start feeling momentum in their weight loss journey. Suppose you’ve stayed committed to your weight loss plan. In that case, your body will respond well to the program, and you’ll start feeling like the plan is effective.
- Week 4: During this period, you might have shed enough weight to fit into a different clothing size.
- Week 5 and more: Your new (weight loss) eating plan begins to feel more like your normal routine. You may start going back to an adjusted eating plan to maintain your weight, depending on the amount of weight you want to shed.
Weight loss results may not be noticeable until a few weeks of exercise and dieting. That is why you need to be patient and kind to yourself. Everyone has a unique body, so the rate at which an individual loses weight may be different from yours. Always remind yourself about the benefits of losing weight and maintaining a healthy weight so that you can remain committed to your program and stay motivated for your weight loss journey duration.