Riya has made up her mind that this is the year she is finally going to shed those extra kilos. So, she starts by cutting back on unhealthy snacks and hitting the gym.
The first month was pure magic. The scale dips, her jeans feel a little looser, and she is riding high on the motivation wave.
Then, out of nowhere…everything slows down. The numbers stop moving, that ‘lighter’ feeling fades, and suddenly, the progress feels like it’s stuck in the mud.
Does this sound similar to your weight loss journey?
The truth is, weight loss isn’t a straight path downhill. Just like learning a new skill or building a habit, there are different stages of noticing weight loss.
In this blog, we’ll walk through each of these stages and find a sustainable, healthy lifestyle that keeps you feeling your best. So, let’s get started!
The Ups and Downs of Weight Loss: Why It Isn’t Linear
There are lots of things that affect your weight that you can’t control. Things like how old you are, your genes (the stuff you inherit from your family), your race, and where your family comes from.
Even if you’re following your weight loss plan perfectly, your body might not shed weight as quickly as you expect. But when that happens, focus on the positive changes happening in your body, even if the number on the scale isn’t dropping.
These good things are called “non-scale victories.” They could be things like:
- Having more energy to play with your kids or grandkids.
- Waking up feeling happy and positive.
- Building a better relationship with food and eating.
- Paying more attention to what you eat.
- Best time to sleep better.
- Maybe needing fewer medicines.
Before you start your weight loss transformation journey, it’s helpful to think about why you want to lose weight. This can keep you motivated when things get tough.
You can write down your reasons in a journal just for you, or put them up somewhere you can see them, like in your office. That way, when you’re feeling down, you can remember why you started and keep going.
Weight Loss Stages: What To Expect And How To Handle It
Depending on who you ask, there can be anywhere from 2-5 (or possibly even more) stages of noticing weight loss. But, you can expect the actual weight loss process to happen over these 4 distinct stages:
Stage 1: Rapid Weight Loss (First Few Weeks)
When you first start your new weight loss routine, you see the weight come off pretty fast. This is because, in the first few weeks, your body responds enthusiastically to any new changes, whether you’re eating healthier, exercising, or simply drinking more water.
But most of this early weight loss is water weight! This happens because when you cut back on carbs or salt, your body releases stored water and those few kilos melt away. Research says that rapid weight loss can show improvement in the clinical state of obese individuals.
In this stage, you feel lighter and more energetic, and your motivation is through the roof.
So, how to handle this?
Enjoy the boost, but don’t let it set unrealistic weight loss results. Use this momentum to track changes like energy levels, mood, and how clothes fit—these are the real wins. But remember, this fast pace is just the warm-up, not the result.
So, appreciate this stage for the confidence it gives you, and let it fuel your commitment to the long game.
Stage 2: Slow Weight Loss (Weeks 3–8)
In the second stages of noticing weight loss, your body starts adapting to the new routines, so the weight loss slows down. You’re transitioning from shedding water weight to actual fat loss, which naturally takes longer. The good news is here you’re losing fat which is important.
If you’re still losing weight really fast at this point, it could mean that you’re losing muscle instead of fat. In that case, you need to balance your diet to prevent muscle loss.
What to expect here?
You might not see the scale move as much, but other changes become noticeable. Your body shape might shift slightly, and you’ll likely feel stronger and more capable in your workouts. Improved endurance, and slightly looser clothes—these are the quiet victories that add up!
So, how to maintain the pace?
Stay consistent. Keep up with your routines, celebrate the subtle progress, and, you can make small adjustments—like trying new exercises or adding more protein to meals. So, you are building sustainable habits, and remember every small progress counts!
Stage 3: Hitting A Plateau (Weeks 8–12+)
Sometimes when you’re trying to lose weight, you might reach a point where your weight just stops changing. That’s called a weight loss plateau.
It often happens after about six months of working on losing weight, but it can vary from person to person.
Plateaus happen when your body gets really efficient. It’s adjusted to your new diet or workout, which means it’s resisting further weight loss. Plateaus can be frustrating, but they’re a sign that your body is getting healthier and stronger, which is a win in itself!
You may notice the scale isn’t moving, your clothes fit the same, and you might even feel hungrier or more fatigued. It’s easy to feel like you’re stuck here, but a plateau is just a phase, not a stopping point.
How to break through it?
Try mixing things up in these stages of noticing weight loss! Reassess your food portions, try a new exercise routine, or focus on non-scale victories like energy levels, strength, or overall mood. These NSVs are hidden wins that keep you motivated, even when the scale takes a break.
Stage 4: Regaining Or Maintaining Weight (Long-Term Phase)
As you settle into a balanced routine, weight fluctuations are completely normal. In this stage, your body finds its own healthy equilibrium. Some days you might weigh a little more, and some days a little less. The key here isn’t about being perfect—it’s about staying consistent.
It might be surprising, but a lot of people end up gaining back the weight they lost. Research on weight loss maintenance shows that more than half of the weight that’s lost comes back within two years, and 80% of it comes back within five years.
How to prevent weight regain?
By creating a long term mindset. That is the real goal, now’s the time to focus on the lifestyle habits you’ve built. So, maintain mindful eating, stick to regular exercise, and aim for a balanced diet that includes the foods you enjoy.
In this way, you can celebrate the journey you’ve been on, and find a balance that makes you feel your best in the long term.
How Long Does It Take To Start Noticing Weight Loss?
You might think about how long it takes to lose weight and start seeing changes on the scale pretty quickly, but in the first four to six weeks, most of that weight loss is actually just water, not fat.
During this time, you might notice small things, like your clothes feeling a bit looser around your belly. But to really change your body, you’ll need to stick with your weight loss plan for longer.
After about three months of eating better and being more active, some people start noticing that their waist is getting smaller. That’s a good sign that you’re losing fat.
8 Game-Changing Tips For Lasting Weight Loss Success!
Long-term weight loss is difficult, but you can take steps to succeed. Here are some tips to help you navigate long-term weight loss plans:
- Check in regularly with friends or people who support you.
- Make appointments with a dietitian consultation to keep learning about nutrition.
- Write down your reasons for losing weight and reread them whenever you need a boost.
- Make little changes to your habits that you can stick with over time.
- Keep track of how you’re doing to remind yourself of your successes.
- Pay attention to serving sizes, eat mindfully, and listen to your hunger cues.
- Get enough sleep of about 7-8 hours to support your metabolism and mood.
- It’s normal to have slip-ups. Learn how to bounce back by having a plan for when things don’t go as expected, like what to eat when your routine gets thrown off.
NCBI studies show that people who learn how to maintain their weight have better long-term success than those who only focus on losing weight. So, it’s worth it to learn how to keep the weight off once you’ve lost it.
Myth vs. Facts About Stages Of Noticing Weight Loss
1. Myth: If You’re Not Losing Weight Every Week, It’s Not Working
Fact: Weight loss often starts fast, then slows down as the body adjusts. It’s completely normal to have weeks where the scale doesn’t budge—your body might just be modifying.
2. Myth: Rapid Weight Loss Is Always a Good Sign
Fact: Initial weight loss is often water weight, especially when cutting carbs or salt. While this stage feels exciting, it’s just a temporary phase and doesn’t reflect actual fat loss.
3. Myth: Plateaus Mean You’ve Stopped Making Progress
Fact: Plateaus are a natural part of weight loss! They happen because the body adapts to new routines, but they’re temporary. Changing your approach slightly can help you break through.
4. Myth: Losing Weight Fast Means It’ll Stay Off
Fact: Sustainable weight loss is usually gradual. Slow, steady weight loss often leads to better long-term success and maintenance than quick, drastic drops.
5. Myth: Once You Reach Your Goal, You’re Done!
Fact: Reaching your target weight is just one stage of the journey. The focus then shifts to maintaining healthy habits to prevent regain and support overall well-being.
Final Thoughts
- In summary, weight loss doesn’t happen in a straight line—factors like age, genetics, and lifestyle can all impact progress, often in unpredictable ways.
- While the scale may not always show it, there are plenty of “non-scale victories” worth celebrating, like feeling more energetic, having a positive mindset, or building a healthier relationship with food.
- The journey generally follows four stages: a rapid early phase mostly due to water loss, a slower fat-loss phase, a plateau stage as the body adapts, and finally a maintenance phase where weight naturally fluctuates.
- Real results, especially in fat loss, typically show after a few months, not weeks. Tracking small improvements in strength, mood, and energy can help stay motivated.
- For long-term success, consistency is key: small, sustainable changes, tracking progress, mindful eating, and flexibility make a lasting difference.
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Frequently Asked Questions
Where Do You Notice Weight Loss First?
In the stages of noticing weight loss, the first place, you will notice weight is most likely the belly. For some people, they may also notice changes in the thighs, hips, and arms.
What Is The Hardest Stage Of Weight Loss?
The hardest stage of weight loss is usually the plateau phase when the scale stops moving and progress feels stuck. It’s tough, but it’s also a sign that your body is adapting, so hang in there and keep going, your efforts are still paying off!
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.
How Much Weight Do You Lose Before You Notice?
Most people start to notice changes in their body after losing around 3.5 to 4 kilos. However, this figure varies widely depending on your starting weight and your body type.
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Disclaimer
This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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