When Will You Start To Notice Weight Loss – If you’re trying to lose weight, it’s important to be consistent, even if progress feels slow. While a week in a calorie deficit (ie eating fewer calories than you burn) can seem like an eternity, it often takes much longer to see the results of your hard work.
Of course, we know that there is rarely instant gratification associated with a healthy lifestyle and weight loss, but how long does it take to notice that you are losing pounds? To answer this question, let’s go deeper than the numbers we see on the scale.
When Will You Start To Notice Weight Loss
Here’s something not everyone thinks about: “The scale represents all of you: fat, muscle, bones, organs and fluids,” explains nutritionist and personal trainer Alexia Lewis. Therefore, when you lose weight, you may lose one of these factors. Most people who want to lose weight are really after fat loss, not just normal weight loss, Lewis said.
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The problem is that the first weight loss on the scale is not fat loss, especially if you cut out carbs and high sodium foods. Most of the time it is the loss of water weight. Lewis says, “If you cut back on carbs and salt, you’ll lose weight faster and lose that bloated weight. “You’ll be able to find this kind of discount on the scale and speed of your clothing.”
On the other hand, fat loss takes longer to notice, because it is slower. If you lose fat and gain muscle at the same time, your weight will not change much, even if your body is physically smaller.
“There’s no sure way to know if you’re losing fat or water weight, but if you lose a lot of weight over a few days, it’s probably mostly water weight,” Lewis says.
That said, reducing water weight is not bad. “Losing too much weight at first can be very helpful and very motivating,” says Jamie Nadeau, RD. “It’s important to realize that if you do a ‘crash diet’ and lose 5 pounds in the first week, that’s water weight and it will come right back when you go back to your normal routine.”
This Is Likely The First Place You’ll Notice Weight Loss
It can also be difficult to keep track of how much weight you lose as you gain and lose weight each day. “When you see the changes, know that most of them are due to something other than fat gain or loss,” says Lewis. “Most people only see a difference of a couple of pounds, but depending on your weight and gender you can generally see 5 pounds or more.”
In particular, women experience weight fluctuations before and during the first few days of the menstrual cycle. “The average weight fluctuation between periods can be about 1-5 kilos. However, the weight should return to normal after a few days first of your period,” says Nicole German Morgan, RD. Too much sodium can make you gain weight, he notes. In addition, there are many other factors that can cause water weight gain and loss, such as soreness after exercise, stress, alcohol consumption, and more.
For this reason, many experts recommend weighing yourself once a week. “We all have a unique weight that changes from day to day, so I always encourage people to think about focusing on one number instead of going down that weight,” Nadeau said. “Everyone is completely different and the only way to truly know your personal pattern is to weigh yourself.”
“Take the official weight on the same day of the week in the same clothes at the same time,” advises Lewis. This way you can see a picture of your weight change. If you tend to indulge on the weekends, Nadeau recommends weighing yourself mid-week, so the scale reading doesn’t affect your weekend sales.
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“If you’re interested in keeping track of your daily weight without losing your mind, keep track of things like your menstrual cycle, sleep, stress levels, muscle soreness, and how much salt and carbs you eat,” adds Louise. “All these things can appear on a scale like the weight of water.”
Regarding your body shape, “It takes 4 weeks to lose weight and 6-8 weeks to see it,” says certified personal trainer Ramsey Bergeron. “Your friends who don’t see you every day can change, you’ll always be there,” he added.
Instead of relying solely on the scale, nutrition and health experts recommend using other methods of weight loss control along with your weight. That way you can see progress that is not reflected in the scale.
Checking your waist circumference is an easy way to see if you’re losing fat in your midsection. “Use a tape measure to measure around your waist and measure around your stomach,” says Morgan. “Waist circumference is an excellent predictor of changes in health and weight.”
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Bergeron said: “Sometimes, something like the way your clothes feel, means you’re moving forward. “I usually measure my client’s waist by half an inch, but losing a quarter of the thigh can make the pants feel a little looser.”
“Your body composition can change dramatically without a change in weight, and that can be frustrating at times,” Nadeau explains. But progress pictures can help you see the changes over time. Consider taking them every two weeks and wearing the same clothes each time.
Bergeron monitors stress factors such as restful sleep and energy in his clients. “It’s important to keep track of these things because if you gain muscle and the scale doesn’t move, it doesn’t mean you’re not getting in better shape and healthier.”
Julia Malacoff Julia (@jmalacoff) is an experienced writer and editor who focuses on health, nutrition and wellness. He is also a Certified Personal Trainer and Level 1 Nutrition Trainer. Based in Amsterdam, he rides his bike every day and travels the world in search of grueling sweat sessions and the best vegan fare. Not because I think everyone should lose weight—but because it’s one of the most difficult topics.
How Long Does It Take To Lose Weight?
How many meals should you eat? Should we eliminate carbohydrates? Should you fast? How Much Cardio Should You Do?
I could give you 100s of weight loss tips, but I’ll leave that to the rest of the blog post to help you out.
Here, I want to give you my top 10 weight loss tips to make your journey easier.
People love to fight this idea (not to mention make it difficult) because they think it means losing weight.
I Feel Fat
There are many different foods out there and everyone has a unique lifestyle that makes our journey unique, but at the end of the day it always comes down to a calorie deficit.
Don’t know how many calories you should be eating? Try my math! 2. Patience is the key
As in the example above, if you enjoy bagels and ice cream, bagel thins and low-calorie ice cream can be a great addition to your diet. But they are not the only option.
Our diet should be all or nothing. If you love a bagel or ice cream (who doesn’t?), you don’t have to give it up, but you can make choices to help you stay on track.
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Personally, I’m not trying to lose weight right now, but I buy bagel thins from time to time. WHY Because saving calories in certain areas allows me to distribute those calories to other foods.
But bet your carb-loving butt that if I really want a bagel, I eat a real bagel!
A balanced diet sometimes requires sacrifice, but it doesn’t have to be a sacrifice that hurts you! Maybe you “give up” the bagel for breakfast and choose a thin bagel instead of enjoying a strawberry shortcake bar at night, because the total calories will remain the same at the end of the day.
There is no specific amount of protein, fat or carbohydrates you should eat; That number depends on a variety of unique factors.
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If you are tracking macros, what is the absolute number you are tracking each day?
But I’m here to tell you that those perfect numbers don’t exist. You can give general guidelines to follow, but there are no hard and fast rules that say you should eat “a lot” of protein each day.
Try not to get too caught up in achieving specific goals, because they are less important than you think.
The following are safe guidelines, and I recommend my calorie and macro calculator to help give you an average.
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