How Long Does it Take to Notice Weight Loss? A Complete Report

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Have you ever wondered how long it takes to notice weight loss? Especially when you’re trying out a new diet or routine, it’s something that, at some point, crosses your mind.

We’ll explain in this article.

You’ve just started a workout routine and a healthier diet after realizing your pants haven’t shrunk, and you’re asking yourself this fundamental question: How long does it take to lose weight? Days? Weeks? Months?

The time it takes to see and notice weight loss results can vary from person to person. Many factors, such as your starting size and eating plan, can make a big difference.

However, in general, many people can see results in two to three weeks when they do things right and stick to their plan.

Also, there may be other reasons that’ll affect how quickly you’ll start seeing results from your efforts.

Unfortunately, there is no clear answer on how soon your fat loss will show up. Here are some of the reasons why results may vary:

How long does it take to notice weight loss? – Initial size

Your starting size will greatly influence how quickly you notice results. For example, if your starting weight falls within the obesity range of the body mass index (BMI), your weight can change up to three and four kilos in a single day.

However, even that amount of weight loss may not be very noticeable in a larger setting.

If you’re a woman with a small build and a lower BMI, on the other hand, losing those same pounds can be the difference between various clothing sizes.

When your initial body size is larger, you are likely to lose more weight at a faster rate, especially in the early days of your program.

Nevertheless, it would be almost impossible for a woman to lose that much weight in one day.

But let’s say you start your program with a lower initial BMI; you will likely have fewer pounds to lose. Therefore, you will probably decrease weight at a slower rate of about one or two kilos per week.

Diet type

Some diet plans are designed to include an initial phase that results in accelerated weight loss.

how long does it take to notice weight loss

For example, the Atkins diet and many other popular programs include a quick start for the first week or two. This is because food restriction is more intense, thus, losing weight more rapidly.

However, sometimes the weight loss experienced during these phases (diets) is often attributed to water loss from carbohydrate restriction, not fat loss. Watch out.

Carbohydrate intake

Again, carb restriction can lead to rapid water loss. Your body needs water to store carbohydrates. When you substantially reduce its intake, you also lose the water needed to store it.

By eliminating water excess, you’ll feel and look slimmer even though the amount of body fat you have has not changed.

For some people, this “water weight loss technique” can make a difference in clothing sizes.

Keep in mind, though, losing water weight is different from losing fat. Cutting carbs can be a smart approach to weight loss, no doubt. But it must be part of a comprehensive healthy eating program for sustained weight loss to occur.

Weighing frequency

You are more likely to see big changes on the scale if you weigh yourself less often. Why? Because if you weigh yourself once a week, your new weight will reflect the total amount of kilos lost over seven days.

If you weigh yourself every day, on the other hand, you are likely to see inconsistent results. This experience can make it seem like you are slowly losing weight.

There are many reasons why your weight fluctuates daily, and it’s not always the result of how well you have followed your weight loss program.

Measurement method

Whenever you start a weight loss program, your goal may be to adjust to smaller clothing sizes. Or maybe the number on the scale means more to you.

how long does it take to notice weight loss scale

Others want to see changes in a certain part of the body, such as thinner thighs or flatter bellies. Ultimately, we all want to feel good about our skin, but how we measure progress can affect how quickly we see results.

In most cases, you’ll likely see changes in the scale first, especially if you have a high-tech scale.

A digital scale can detect small changes in your total body weight. Even fractions of a kilo may be too small to notice in a single isolated part of your body.

Afterward, you will likely see changes in your clothing. Your actual size will not change immediately, but you will notice that your clothing begins to fit differently.

Keep in mind that some clothing may shrink when dried at high temperatures.

You’ll likely notice this change sooner if you normally wear tighter outfits. Eventually, your total weight loss can result in a change in the size of your clothes.

Lastly, you will see changes in every part of the body. While these changes occur throughout the entire weight loss process, you may not notice slimmer thighs, for example, until you’ve lost several pounds.

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 increasing muscle mass can result in weight gain on the scale even when you lose body fat.

How long until I change the size of my clothes?

Many people trying to lose weight look forward to the day they go to the store and see that they fit a smaller clothing size.

For some, this is 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 an important role too.

If you’re a petite, short woman, a 10-pound weight loss can mean that you have lost up to 10% of your body weight. That amount of weight loss will be very noticeable and can resize your clothing up to two sizes.

But if you are a very tall and athletic woman, a 10-pound loss will probably not show much, and your clothing size may not change.

Experts claim that you should expect to change one clothing size with 10 to 12 kilos of weight loss.

Also, we generally don’t lose weight evenly throughout the body. For example, the size of your bra may be smaller than the size of your pants.

Ultimately, the size of your clothing depends on the measurement of each particular body part:

  • For changing your pants size, you should reduce your waist size by about 2 to 2.5 cm and your hip size by the same amount
  • For changing your top size, you need to reduce the size of your bust and waist by approximately two cm in smaller sizes and 2.5 cm in medium and larger sizes
  • For changing the size of your dress, you should reduce the waist, bust, and hip measurements by approximately 1.5 cm each, depending on the style of the dress and the fit you prefer

Timeline example to notice weight loss

weight loss fat loss

Remember that a new clothing size and a smaller body are not the only benefits of losing weight.

Below is a timeline sample of when you’re likely to see these changes if you stick to a low-calorie healthy eating plan and moderate exercise program.

  • Week One: Most people start to see some change in the scale (usually up to four kilos) this week. You will probably feel better, but you will not see major changes in your body just yet
  • Week Two: During the second week, you will likely begin to see changes in your body’s look and feel. Exercise starts to feel effortless, and your clothes will feel looser
  • Week Three: This is often when you start to feel the urge on your weight loss journey. If you have been consistent in your plan, your body will respond well, and you will begin to feel that the program you are following is a success
  • Week Four: At this point, you may have lost enough weight (safely) to have a different clothing size
  • After the fourth week: Your new eating plan begins to feel more like a normal routine. Depending on how much weight you’re planning to lose, you can resume a tight eating plan to maintain weight

There are ways to supercharge your diet so that the number on the scale drops more quickly. However, it’s not the most appropriate. Remember, slowly but surely, don’t try to rush it.

Why do you want to lose weight in the first place?

When wondering about how long does it take to notice weight loss, consider the following as well:

Before starting a diet, you must ask yourself why you want to lose weight. Is it because you are overweight or obese? Or do you want to get rid of those extra pounds gained at Christmas time or at other special gatherings?

If you have gained weight at Christmas, for example, you must compensate for the excess either by exercising more or eating healthier.

On the other hand, if you are overweight or obese, and losing weight is your main purpose, you should seek professional advice. The degree of body weight disorder is classified according to the Body Mass Index (BMI). As previously discussed.

It is obtained by dividing the weight in kilograms by the height in meters squared. This is the formula: BMI = weight/height squared.

There are BMI calculators that will facilitate the operation. A BMI between 18.5 and 24.9 is considered normal; if this index is between 25 and 29.9, there is overweight. Once this figure is exceeded, it is considered obesity.


At The Wellness Route, we encourage nutritious eating and regular exercise because we want our readers to be healthy. That’s why we like sharing these articles with you.

It’s totally fine to keep track of your weight loss progress after a few weeks of diet and exercise, but be kind and patient with yourself and never let anyone or anything discourage you.

Each person’s body is unique, and the rate at which you lose weight may be different than someone else’s.

Stay consistent and motivated by thinking about the many benefits you’ll enjoy when you reach and maintain a healthy weight.

how long does it take to notice weight loss
How Long Does it Take to Notice Weight Loss? A Complete Report

Joel & The Wellness Team

Hey! Joel here; A graduate of Herbalism & Naturopathic Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions regarding your health. Stay Safe and Healthy!

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