If you are just starting on your weight loss journey, then you probably are chomping at the bit to see results as soon as possible. Despite the fact that losing weight is your number one priority there are some factors that you need to consider before you lose weight.
Whilst you may be hoping for rapid weight loss results consistently, that is not entirely the case, and how much weight you lose will depend on the body weight you have now and what you are doing to lose weight, e.g. calorie deficit, physical activity, healthy foods, managing your health conditions and so on.
*Bear in mind – not all weight loss is body fat, water weight does play a part too. Some people seem to forget that and chalk up rapid weight loss to fat loss within a few days. Don’t make that same mistake.
What Will Affect Weight Loss Results?
You are not going to lose weight like everybody else, there are some factors that come into play here. Healthy weight loss is the key, you do not want to lose fat by taking on unhealthy habits that could cause your body harm. So taking into account what is going on in your body and your overall health is essential.
Your age determines your body weight more than you think it does. For example, getting older means that you lose lean body mass such as bone density and muscle mass. This loss of lean tissue will be replaced by fat. This can mean that getting older makes it harder for fat loss and can be a bit of a struggle.
Younger bodies can snap back earlier, plus they have more skin elasticity. The higher body weight you are and the older you are, your body is not going to look as it used to when you were younger.
You need to find exercises that are on target for your age and adapt them to what you need. Your weight loss efforts may need to be a bit tougher, plus you need to take into account your calorie intake so you can stay on top of how many calories you are eating.
What you inherit from your parents will affect your weight loss results, as well as when you start noticing your weight loss. It is an upsetting fact to know that your weight loss may not be as fast or as noticeable as you want it to be due to what you have inherited, but, that is the same for everybody and you can’t change your body chemistry.
It is better to accept your genetics and work with your body, not against it. Losing weight is important to you, but where it is lost is not completely up to you. The earlier you accept that, the happier you’ll be with your body. You’ll notice a difference, it just takes time and determination.
Diet and Exercise
One of the best ways to support weight loss as well as notice weight loss is by leading a healthy lifestyle, and this includes weight management through healthy foods, fewer calories, and exercises that will target excess weight and burn calories.
Eating fresh fruit and veg as well as whole grains is a good rule of thumb. Reducing foods full of sugar, salt, and saturated fats is also essential. Few carbohydrates have been known to cause rapid weight loss results, but that could be to do with the fact that lower carbs mean water loss too. Your body isn’t getting the carbs, it doesn’t need the water to store carbs, so you lose water weight.
It can be pretty noticeable, but if a healthy diet is not kept up then body fat can creep back up again, and you start fluctuating up and down which is not good for your health. If you want to lose weight, you need to be consistent.
Your weight loss goals would not be complete if you do not take into account your metabolism. People with fast metabolism are able to burn fat quickly, but on the other end is slow metabolism, and people with this can find it a lot harder to shift weight.
Calculating Your Metabolism
You can calculate your Basal Metabolic Rate (BMR) through calculators online, just like you can with your Body Mass Index (BMI). There are specific calculators out there that can help you find what you need to lose weight, so you can figure out what to aim for. If you would like to start losing weight effectively, you may want to check that out.
If you do not notice weight loss results as quickly as you would like, it could be to do with your metabolism, but don’t leave it completely up to that as you will forget to focus on other areas too.
If you suffer from a medical condition that needs to be managed through medications, then you may notice an issue with losing weight. Some medications hold onto weight and make it a lot harder for a person to see any changes.
You may be hoping to lose one to two pounds per week, which is a natural goal to aim for, but the medication you are on can delay that and cause you to lose weight at a slower rate than normal.
Don’t Stop Taking Medications
Never stop taking your medications if you suspect that this could be the reason. Speak with a medical professional first and discuss the issue. They may be able to help you with some lifestyle changes that could reduce the impact so you get positive results, or they could put you in contact with a registered dietitian who can go over your weight loss issues and see what they can do to work with your medication.
If you have PCOS or hypothyroidism, this will affect your weight loss amount and cause it to be incredibly difficult for you to lose weight. This can be disheartening, but with the right medications and a healthy regime, these conditions can be managed properly.
Everyone loses weight in different ways, but having any type of condition that causes people to have slow weight loss can be difficult.
When do You Start Noticing Weight Loss Results?
After all of these factors, you still will be wondering just how long it takes to notice your results. Once again, it differs for everyone, but you may feel it/see it before others do. You might notice that your clothes fit looser, or that the scale is going down whilst you don’t actually feel any different.
Maybe you feel less bloated and don’t have a hard time getting into your jeans or dress like you used to. If you stick to a calorie deficit and aim to lose around one pound to two pounds a week (1 pound = 3,500 calories), then you will notice results. You need to burn off/take away 3,500 calories from your diet to see a difference.
Do not do this in one day, spread it out over the week. Aim at reducing calorie intake by 500 calories per day, or burn off 500 calories per day in accordance with the calories you need to consume.
Keep to a deficit and you will definitely notice a change in your body. How long it takes depends on the other factors of course, but as long as you stick to what you know you will achieve what you need.
The calories you need to eat each day will also depend on things like age, genetics, metabolism, etc., so getting this sorted and understood quickly will help you with losing the weight you need.
Keeping on top of your weight loss is an important part of being healthy. There is no point in aiming to lose a lot of weight or be healthier if you are just going to pile it back on because you didn’t factor in long term goals.
There are some strategies that you can put in place to help you keep to a plan and manage your health in a proactive way.
- Find a physical activity that you want to do each day/few days a week.
- Stick to healthy foods and meals at home, and reduce the number of times you eat out or order in.
- Reduce stress in your life and set up a bedtime routine to get the right amount of sleep in.
- Track your progress through fitness apps and set goals.
- Bring onboard a friend or family member to do it with you.
- Don’t be discouraged if you have a setback, everyone does, just dust yourself off and get back on that horse.
Starting a weight loss regime can be exciting as well as nerve-wracking, you never know what could happen. But, the results you get depend on how you approach losing weight and how you manage it.
Speak to dietitians and doctors to go over what you need, get the help you want so you can feel happier in yourself, and know that you did everything you could to support your body. We only get one.