After you start a diet program how long does weight loss take to show? Each pound of body fat is equal to 3,500 calories. Whether you’re on the Keto Ultra, Paleo, or Vegan diet, you’ll want to know how soon you can see noticeable results. This is based on various factors like how much weight you lose and how fast you lose it. Health experts generally recommend that people lose one or two pounds per week. This helps to prevent losing muscle while losing fat, which is a situation you’ll want to avoid since it can cause various health complications.
It often takes longer to lose stubborn fat in certain body parts like the stomach, hips, and thighs. The reason is when people burn fat it takes place throughout the body. There’s no “spot reduction” of fat in a particular area. This is why many TV infomercials are misleading about how fast you can get 6-pack abs. If you want to lose weight and see results faster it’s important to go with a slow and steady approach. This will allow you to see faster results while avoiding a lot of possible health issues. The key is to burn fat while keeping/building muscle.
What Is Weight Loss All About?
Before talking about noticeable results it’s important to talk about what weight loss is really about. This involves lots of issues. They include issues like how people lose weight, how fast you should lose it, and the best ways to lose weight faster.
Just about all food has calories. Water is the only natural food with 0 calories, although other foods with artificial ingredients are also 0-calorie.
The body uses calories as fuel. Meanwhile, if there are any unused calories they’re stored as fat. This can be helpful in situations when your body needs a secondary fuel source. That’s the basis of diets like Keto, Atkins, and Intermittent Fasting (IF). The body goes into a state of “ketosis” that causes it to break down fat for fuel.
If you want to lose weight you’ll have to achieve something called “caloric deficit.” That means you’ll have to lower your net calories. That’s based on your current daily calories and exercise.
If you want to maximize weight loss you’ll have to cut calories and burn more calories through physical activity like gym workouts. If you do one or the other you can lose weight but you won’t maximize weight loss.
The process of weight loss takes time if you do it healthily. For example, some diets sometimes allow just 500 calories/day. While this can help you lose weight you often won’t have enough energy to do all your day-to-day activities.
Besides losing weight through cutting calories there are other approaches. In recent years low-carb, high-fat diets have been trending. These diets hack your body’s digestive system. That’s because the low-carb diet causes your body to start getting energy from stored fat.
Diets can take a wide range of other approaches for weight loss. Fun Fact: The first low-carb diet was also high-protein. Meanwhile, Keto has a macro split of 70% fat, 20% protein, and 10% carbs.
How Long Does Weight Loss Take to Show?
One issue when determining how soon the process takes is how fast you lose weight. Many health experts strongly recommend not following extreme weight loss programs. They can be effective. However, in many cases, you’ll lose muscle while losing fat. That’s something you’ll want to avoid.
Another issue is studies show losing weight quickly often results in gaining much or all of it back. This is related to various issues like metabolism changes, food cravings, and others. It’s generally recommended that people lose up to two pounds per week.
This doesn’t mean that you can’t lose more. However, the key is to make sure you’re not losing muscle at the same time. You’ll want to have a high ratio of muscle building/muscle breakdown. One way to do that is by doing strength training as part of your weight loss program. This will help to build muscle while burning fat.
If you lose weight steadily then it will take longer to see results. However, it will still happen because you’re maintaining a caloric deficit. The key is to stay consistent by reducing calories and exercising regularly to maximize weight loss.
Various factors can affect how fast you lose weight including:
- Starting weight
- Health conditions
- Caloric deficit
Possibly one of the most overlooked factors is stress. When you have high-stress levels this boosts the hormone cortisol. That, in turn, can affect how fast you can lose weight. This is why it’s important to reduce stress levels when trying to lose weight.
Another issue is so-called stubborn fat. There’s no “spot reduction” of fat. So when you lose body fat it’s throughout the whole body. So if you have more fat in your abs, hips, etc. those areas will be the last to slim down since there’s more fat there than other body parts.
Top Tips for Faster Weight Loss
1. Watch your carbs
Even if you aren’t on a low-carb diet you should try to reduce carbs for weight loss. Health experts recommend consuming 50g to 150g of carbs. You can also go lower-carb on diets like Keto and Atkins. Another important step to take is to go with “good” carbs and avoid white sugar, refined grains, etc.
2. Do cardio/weight resistance exercises
Make sure to combine both to get the most weight-loss. Doing one or the other exercises won’t maximize how much weight you lose. A better approach is to do strength training and cardio like high-intensity interval training (HIIT).
3. Up healthy fat
- That includes foods like:
- Fatty fish/Shellfish
- Olive oil
- Coconut milk/oil/flour
- Full-fat dairy
Omega-3 fatty acids are one of the best healthy fats for weight loss. Some studies show a high-fat diet is better for weight loss than a low-fat diet.
4. Eat more vegetable salads
The ingredients are low in calories/carbs, and high in nutrients. You should consider eating a big salad for lunch and a side salad for dinner. If you add animal protein make sure it’s options like tuna or chicken for lower calories/fat.
5. Reduce meat
Even if you don’t go vegan/vegetarian, you can lose weight by reducing your intake of meat. That’s especially true of red meat like pork and beef. Chicken, fish, and shellfish are generally healthier options. They’ll also make it easier to lose weight and especially when you use healthy cooking methods.
6. Go low/no sugar
Sugar is easily one of the main causes of obesity. It’s a highly-processed food made from sugarcane. All kinds of sugar are highly processed although dark sugar has less processing than white sugar. Sugar and sugary foods/drinks can cause lots of problems that can interfere with weight loss after learning how long does weight loss takes to show.