How long does it take to actually see weight loss? It really depends on the type of weight loss program you are on. If you are on a rapid weight loss program which is some extremely low carb or caloric diet, then you can see an extreme amount of weight loss within weeks.
But losing 6 pounds per week is not sustainable or healthy. Most people that have rapid weight loss typically gain it back and then some. Can you lose 20 pounds in one month on a rapid weight loss program? Yes, but you will more than likely gain it back. And you will lose lean muscle in that process. Losing the weight in such a rapid timeframe eats into your lean muscle mass tissue.
How long does it take to actually see weight loss?
If you are losing weight the healthy way the average rate of weight loss weight loss is 1 to 2 pounds per week. So, within one month on a sensible healthy weight loss program, you can potentially see an 8-pound weight loss in that timeframe. It is important to remember fat loss or weight loss cannot be achieved without being in a caloric deficit.
What Affects Weight Loss?
- Your Diet– How many calories you are consuming will always dictate weight loss vs weight gain.
- The Exercise Program– The exercise program that you are on will always determine how many calories you can burn in a day will affect your weight loss.
- Sex– Men typically lose weight faster than women because of hormonal differences. Women’s hormones typically play a factor on how fast they can lose weight.
- Extreme Diet and Exercise. If you are on a diet that is less than 100 calories, and you are doing 4 hours of cardio per day it will affect your metabolism drastically. And this will make it more difficult to lose weight.
- Age. Your age will affect the rate of your metabolism. If you are older than 40 your metabolism will be slower making it harder to lose weight. Every decade after the age of 30 your metabolism drops 3 to 5%.
- Starting weight. If your starting weight is higher than you will lose more weight than someone who doesn’t have much weight to lose. Someone who is at a starting weight of 300 to 400lbs can lose weight faster than someone who is 160lbs.
How long does it take to actually see weight loss?
How To Lose Weight The Healthy Way?
- Focus on eating in a balanced and healthy way which means incorporating carbs, fats, and proteins in your diet. And try not to eliminate any of that from your diet. It is important to focus on foods such as fruits, vegetables that are high in fiber. And also eating lean meats/proteins. And try to stay away from processed foods.
- Make sure you are consuming enough calories that allows your metabolism to not digress. So, your calories should not be less than 1000 calories a day. If your calories per day are between 1,200 and 2000 depending on your weight, then that is a healthy daily caloric weight loss range.
- Exercise at least 3 to 4 days a week while incorporating cardio and strength training in your gym routine is critical to losing body fat. The exercise can be walking, jogging, swimming, jumping jacks, step-ups, walking the stairs. Doing body weight exercises like push-ups, sit ups, dips, etc.
- Try to consume minimal junk food like chips, pizza, hamburgers, etc. as they are high calorie/high fat foods that can cause weight gain quickly. Use these foods as a reward cheat meal when you have been eating consistently healthy.
- Removing stress from your life and getting more sleep will help you lose weight. Stress affects your cortisol levels which impacts weight loss.
“If you are losing weight the healthy way the average rate of weight loss weight loss is 1 to 2 pounds per week.”– Celebrity Fitness & Nutrition Expert Obi Obadike
The Bottom Line: Losing fat is circular meaning you lose it all over your body not in one place. So, there is no such thing as a spot reduction meaning losing weight in just one area of your body. Most people can see weight loss in a couple of weeks just by how their clothes fit.
Despite the weight-loss marketing commercials we all see on TV with these crazy before and after transformations. Weight-loss is a marathon not a sprint.
But if you are patient enough and you are on a healthy structured program you will lose weight and keep it off. One more thing if you are on weight-loss program try not to step on the scale more than once a week. You won’t see much change in less time than that.
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