How Long Does It Take To Notice Weight Loss?

How Long Does It Take To Notice Weight Loss?

Staff Writer
5 minute read

How Long Does It Take To Notice Weight Loss?

It is only natural to want to see the results of your hard work as soon as possible. After weeks in the kitchen and on the treadmill, you want to know if what you are doing is doing anything to bring you closer to the body of your dreams. In this article, you are going to learn how long it takes to notice that you are losing weight and what to do when you don’t notice any changes. 

How Long Does It Take To Notice Weight Loss? 

It takes about two to four weeks to notice weight loss if you’re consistently meeting your diet and exercise requirements. However, this is unique to every individual since there are many factors that determine how much weight you lose. 

Starting weight is especially influential in determining how much weight you lose in the beginning. If you are starting at a higher weight, you are more likely to see a significant change faster than someone starting at a lower weight. This is because it often takes more effort to move a heavier body making exercise more efficient. 

Furthermore, starting at a higher weight provides a larger contrast since there is a bigger difference between your goal weight and your initial weight. 

Other factors that can influence how long you take to notice weight loss include the magnitude of your calorie deficit, the quantity and quality of your physical exercise, and your health status.

Why Am I Not Losing Weight Even Though I Am Exercising And Eating Right?

If you are not noticing any weight loss despite eating the right food and doing the right exercises, these are some of the reasons that may be holding you back. 

  • Hidden calories. While you may be eating a high quality diet, you may have some sneaky calories in your diet. For example, you might be buying a healthy smoothie bowl from your local food store that has four tablespoons of honey in it. 

  • You may have an underlying health condition. In some cases, your weight loss efforts may come undone by an underlying condition for example thyroid disease, hormonal imbalances, or even pregnancy. 

  • You are over restricting yourself. There is no doubt that losing weight requires discipline however over restricting your diet is not the answer. More often than not, over restricting yourself will result in over indulging later on which will undo all your hard work. 

  • Unrealistic expectations. If that diet you bought promised you 10 pounds of weight loss per week, 2 pounds of weight loss is going to feel like you are not reaching your goals. On a healthy balanced diet, you should expect to lose about 2 pounds of fat every week so it is best to keep your expectations in that ballpark. 

  • You are only relying on the scale. While we often use the term weight loss, we usually mean fat loss. Your scale can not tell the difference between fat, muscles, and bones. It might therefore seem like you are not losing fat but in fact you are and are simply putting on more muscle. Instead of obsessing over your scale, consider other indicators such as body measurements, how your clothes fit, progress photos, and your general well-being.  

How Can I Speed Up My Weight Loss?

If it actually turns out to be true that you are not losing weight, here are some tips that can help you speed up your weight loss journey. 

  • Take note of how many calories you are eating. No, we are not saying you should become more obsessed with calorie counting but instead analyze your diet to make sure that extra calories are not sneaking their way into your diet. An easy way to control your calorie intake is to prepare your meals in advance or use a healthy meal delivery service if you are short on time. 

  • Stop the over restriction. Allow yourself to enjoy the foods you love on your weight loss journey. This doesn’t mean you should indulge in junk food but you can, for example, learn how to sneak healthy foods into your favorite dishes

  • Lift weights. In the beginning, lifting weights might seem counterintuitive if you are trying to lose weight since it might increase your muscle mass. However, in the long run, building more muscle mass will raise your Basal Metabolic Rate (BMR) which is the amount of energy you burn at rest. 


How much weight do you lose before you notice?

You should begin to notice your weight loss after losing about 8 to 9 pounds of fat. However, this figure varies widely depending on your starting weight and body shape. 

What are the first signs of weight loss?

The first sign of weight loss you are likely to notice is how your clothes fit. Other signs you might notice include a general improvement in well-being, easier movement, and better control over your food cravings. 

Where do you notice weight loss first?

The first place you will notice weight is most likely the belly. For some people, they may also notice changes on the thighs, hips, and arms. 

Does losing weight change your face?

Yes, losing weight changes your face if you lose a significant amount of fat. The face, like many outer parts, has a layer of fat underneath the skin. Therefore, if you lose enough fat, your facial bones and muscles will become more defined.


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