When Fat-Loss Becomes Noticeable
There are many different factors that affect how fast you’ll see exercise or fat-loss results. Unfortunately, there is no clear-cut answer about how soon your fat-loss will show. From our vast amount of science based testing with clients at Human performance Ireland these are some of the reasons that results can vary.
Your starting size will impact how soon you notice results. For example, if your starting weight falls into the obese range on the body mass index (BMI), it is not impossible for your weight to change quickly. However, weight fluctuation may not be very noticeable on a larger frame. If you are a have a small build and lower BMI, weight may come off more slowly, but be apparent more quickly.
If you begin your program with a lower starting BMI, you are likely to have less weight to lose and it will likely come off at a slower rate of about one to one Kilo per week.
When your starting body size is larger, you are likely to lose more weight at a faster rate—especially in the early days of your program.
You can lose 2 Kgs or more per week during this initial phase. As a result, the fat loss will be noticeable sooner. Weight loss experienced during these phases, however, is often attributable to water loss from carbohydrate restriction, not fat loss.
Carbohydrate restriction can lead to quick water loss. Your body requires water to store carbohydrates. When you substantially reduce the amount of carbohydrates you consume, you also lose the water needed to store it.
Shedding excess water helps you to feel and look thinner even though the amount of body fat you carry hasn’t changed. This is not the answer and in fact cause even more problems.
For some people, lost water weight can make the difference between two clothing sizes. But losing water weight is different from losing fat. While cutting back on carbs can be a smart approach to weight loss, it needs to be part of a comprehensive program of healthy eating for sustained fat loss to occur and its something at HPI we do not suggest as a way forward.
Another major issue we see regularly with clients at HPI is that they have been reducing there caloric intake at times so dramatically that unaware they have turned down there metabolic fat burning ability, in lay terms because the bodies been give such a low amount of food it has gone into SOS mode and turned down its burning threshold and the ability to burn fat, this is a disaster. You can only see this through science based testing and its usually a result of following generalised diet plans and starving themselves of food, the good news it can be improved with a certain type of prescribed exercise and increased food volume. It takes time and can be one of peoples biggest fat loss issues.
Research generally shows that weighing yourself regularly, whether daily or weekly, is associated with weight loss. A weekly weigh-in may be more rewarding, as it shows you a week’s worth of progress instead of single day’s. However, one study published in 2019 found greater overall weight loss in people who weighed themselves daily vs. weekly.
There are many reasons that your weight fluctuates daily, and it is not always the result of how well you followed your Fat loss program.
When you start a Fat loss program, your goal may be to fit into a smaller clothing size. Or perhaps the number on the scale means more to you. Others want to see changes to a certain body part like thinner thighs or a flatter tummy.
Ultimately, we all want to feel good in our skin, but how we measure progress can affect how soon we see results. In most cases, you’re likely to see changes on the scale first, especially if you have a high tech scale. A digital scale can pick up small changes in your total body weight (even fractions of a kg) that may be too small to notice on a single, isolated part of your body.
Next, you’re likely to see changes in your clothing. Your actual size won’t change right away, but you’ll notice that your clothes start to fit differently. You’re likely to notice this change sooner if you typically wear more fitted clothing. Eventually, your total weight loss may result in a change in your clothing size.
Some people immediately see a change in the size of their thighs, belly, or face. This can be genetic. These changes can happen before or after you notice changes in the way your clothes fit.
You’re more likely to see body part changes sooner if your routine includes an exercise program. Exercise can change the shape of your body.
Remember, too, that increased muscle mass can result in weight gain on the scale even as you lose body fat – another reason to embrace a holistic approach to “measuring” your weight loss results rather than focusing on a number.
When Clothing Size Changes
Many people working toward weight loss look forward to the day they go to the store and learn that they fit into a smaller clothing size. For some, this is the moment when they feel that all of their hard work has paid off. So how long does it take before you enjoy that special experience? Again, it varies, and height plays a big role.
If you are a petite woman or man who is 5 feet tall, a 20kg weight loss may mean that you’ve lost up to 10% of your body weight. That amount of weight loss will be very noticeable and can change your clothing size up to two sizes. But if you are a very tall, athletic woman, a 20kg loss probably won’t be noticeable and may not change your clothing size at all. Many experts say that you should expect to change one clothing size with every 20 to 22 kg of weight loss.
One of the big stand out Questions in our free booking consults with clients at human performance Ireland has been the ability to loose weight in a particular area. Sadly the body doesn’t work that way.
Additionally, we usually don’t lose weight evenly throughout our bodies. For example, in men fat-loss its noticeable around the face and mid-rift area first and in ladies your bra size may get smaller faster than your pant size. Ultimately, your clothing size depends on the measurement of each particular body part, So for example if you wanted to :
- Change your trousers size: You need to reduce your waist size by about 1 to 1.5 inches and your hip size by the same amount.
- Change your top size: You need to reduce your bust and waist measurement by approximately one inch in smaller sizes (size 8 and under) and 1.5 inches in medium and larger sizes (size 10 and up).
- Change your dress size: You need to reduce your waist, bust, and hip measurements by approximately one inch each depending on the style of the dress and the fit you prefer.
Timeline for Noticeable Weight Loss
Remember that a new clothing size and smaller body are not the only benefits of weight loss, but these are some weight loss changes that you will likely see eventually (everyone’s timeline is different). Below is a sample timeline of when you might see these changes if you stick to a healthy reduced calorie eating plan and a moderate exercise program – although this is not typical for everyone.
- Week one: Most people start to see some change in the scale (usually up to 1 or 2kgs ) during this week. You’re likely to feel better, but not see major changes in your body.
- Week two: During week two you’re likely to start to see changes in the way your body looks and feels. Exercise starts to feel easier and your clothes will start to feel looser.
- Week three: This is often when you start to feel momentum in your weight loss journey. If you’ve been consistent in your plan, your body will respond well and you will start to feel like the program is successful.
- Week four: By this time, it is possible that you’ve lost enough fat (safely) to be a different clothing size.
- After week four: Your new eating plan is starting to feel like more of a normal routine. Depending on the amount of fat you have to lose, you may start to return to an adjusted eating plan for weight maintenance.
A Final Word
If its results you are looking for, then by applying science evidence based testing facts removing hit or miss predictions your chances of success are 100% greater.
Look for your weight loss results after a few weeks of a new life style change and exercise, but be kind and patient with yourself. Each person’s body is unique and the rate at which you lose weight may be different than it is for someone else. Stay consistent and remind yourself of the many benefits of reaching and maintaining a healthy weight so that you stay motivated for the duration of your journey.
The key is to know your own individual daily calorie requirement and maximum fat burning efficiency intensity and establish what your physical limitation are metabolically.
At Human performance Ireland we give you that science based information we help remove all the guesswork to allow you to hit you goals successfully month after month.
The choice us yours, the better informed you are the greater level of success you will have.