Weight loss is often a long and potentially frustrating journey, influenced by individual health conditions, fitness levels, and initial goals. The motivation to continue stems from observing tangible results. But the question arises: how long does it take for weight loss to become noticeable, both personally and to others? Health experts provide insights into this topic.
Timeline for Others to Notice Weight Loss
According to Dr. W. Scott Butsch, director of obesity medicine at the Bariatric and Metabolic Institute of the Cleveland Clinic, the amount of weight lost is a determining factor. He told Newsweek that health benefits occur with 5 to 7 percent body weight loss and this is probably where we begin to see changes in the appearance of others. This amount of weight loss usually takes a few months but it can vary, in part because the distribution of our weight, or body fat, varies among people of different ages, gender and ethnicities.
Dr. Macklin E. Guzman, chief science officer for the Medi-Weightloss program, notes the subjectivity and limited research on this topic. Guzman told Newsweek that on average, it takes approximately four weeks for others to notice weight loss.
Guzman also highlights that a 10-pound loss in one individual "may look completely different" than a 10-pound loss in another. Those with larger frames and bodies tend to "see weight loss a lot quicker" than individuals with smaller frames.
Other factors, such as how often you see someone, can also play a role. Someone who sees you daily, such as a colleague, may notice your weight loss incrementally versus someone who sees you once a month or every couple of months. Spouses also tend to notice weight loss sooner because they know your body more intimately, Guzman said.
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To expedite the noticeability of weight loss, Guzman advises, "change your wardrobe from more ill-fitting clothes to ones that are more tailored."
Individual responses to diet and exercise vary, making it difficult to establish a definitive rule. Roxana Ehsani, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, emphasizes that "there's no magic number of days or weeks" for visible changes.
Ehsani notes that it really can vary from person to person and can be dependent on various factors such a person's body composition, health conditions, age, gender and activity level. Those with higher muscle mass may experience quicker weight loss due to increased resting calorie burn, while individuals with conditions like hypothyroidism may lose weight more slowly.
Ehsani cautions against commenting on others' bodies, whether positively or negatively, citing potential triggers for those with eating disorders.
Timeline for Self-Perception of Weight Loss
Interestingly, you may notice your own weight loss later than others do, as we tend to underestimate our body size and weight, according to Butsch.
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Butsch adds that studies have shown that we are less accurately estimating our own body size and the changes in our body weight. However, this may depend on the individual as people lose weight from different areas of their bodies. Men, who often carry weight in the waist area, might first notice changes in trouser fit.
Guzman suggests that weight loss is typically noticed in our faces first. According to a Canadian study on the social perception of weight loss, "women and men of average height need to lose or gain approximately 10 pounds for anyone to notice the difference in a face," he said.
The amount of weight needed for noticeable change is subjective, depending on frame and starting body mass index, according to Guzman. On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said.
Visible differences can appear as early as two weeks with rapid weight loss, but most people will notice a significant difference in themselves anywhere between four to eight weeks, Guzman said.
It's important to remember that without medical supervision, 1 to 2 pounds a week of weight loss is the healthiest alternative.
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Physiological Changes with a 15-Pound Weight Loss
Losing 15 pounds, especially if overweight, can initiate a cascade of positive changes within the body.
Fat Cells
When you consume more calories than your body needs to sustain your core functions, you gain weight. The body will turn these excess calories into fat and store them away in your fat cells, just in the event of a scarcity. Dieting induces a state of negative energy balance, where energy consumed is less than energy expended. The body must, therefore, use stored energy to sustain, which comes predominantly from the fat cells. With this’ stress’ of negative energy balance, bloodstream hormones magnify the ability of the fat cells to release stored fat to be used for energy in several other tissues. As this occurs, your fat cells shrink.
During the initial stages of weight loss, the body primarily burns stored carbohydrates and protein, including a significant amount of water. This early phase will last for several days or weeks until the body shifts to energy-burning fat. However, you can expect your fat cells to start going away when you reach the 15-pound mark, which means that you will begin to notice changes in the mirror.
Blood Pressure
Becoming overweight reduces the volume of blood the body needs to pump through your blood vessels, which causes tension on the arteries. With time, high blood pressure can cause the arteries to narrow and toughen, impacting their ability to carry fresh, oxygenated blood into the heart. It raises the risk of heart attack, heart disease and stroke. The great news is when you Lose 15 Pounds of weight your blood volume reduces very quickly. “The weight loss efficiency is quite noteworthy, with a weight loss of as little as 2 pounds generating a one-point drop in blood pressure. Thereby, modest levels of weight loss within the range of 4 to 8 pounds can lower blood pressure by 3 to 8 points, which is effective in terms of lowering the risk of heart disease as well as other conditions.”
Hormone Levels
Hormones carry chemical messages that make some difference in metabolism, growth and development, reproduction, sexual function and mood. However, excess body fat may disrupt the normal functioning of hormones and the mechanisms they control which are critical to health. An affluence of research, such as a study published in July 2012 in the Journal of Clinical Oncology, has shown that being obese or overweight can raise the risk of hormone receptive breast cancer for a woman. If a woman’s fat loss was fat generating hormones, instead hormonal levels would decline when that fat gets lost. That’s why weight loss is strongly advised to reduce breast cancer risk.
However, while potentially dangerous levels of some hormones change favourably, other unfavourable hormonal changes may take place, and these can affect your ability to lose 15 pounds and then keep the weight off. As described in a research analysis released in the International Journal of Obesity, our bodies appear to adapt to a calorie deficit in an effort to maintain homeostasis and retain fat stores down. Concentrations of the appetite-stimulating hormone ghrelin increase to maintain the status quo, while levels of appetite-suppressing leptin decrease. Such hormonal changes will continue even after you have achieved your target, making it hard to maintain the weight loss going.
Muscles
If you lose 15 pounds with the help of exercise, your body will adapt. You are more likely to see quick increases in muscle gain and fat loss at the start of a new workout regimen.
The Impact on Perceived Attractiveness
University of Toronto researchers investigated how much weight one has to lose to look better. They found that facial adiposity is a great proxy for overall body mass index, or BMI. The magic number when weight loss becomes visible in the face is when your BMI drops by 2.93.
Researchers sussed out the threshold at which a change in facial adiposity cued a change in their perceived attractiveness. Turns out women's BMI had to shift by 5.24, and men's had to shift by 5.7, for anyone to rate their beauty differently. This translates to about 13.9 pounds for the average woman and 18.1 pounds for the average man.
Therefore, women and men of average height need to gain or lose about about 8 and 9 pounds, respectively, for anyone to see it in their face, but they need to lose about twice as much for anyone to find them more attractive. Men have to lose more weight than women to get the attractiveness boost, you probably don't have to hit your goal weight to start noticing a difference.
Additional Benefits of Weight Loss
Shedding extra weight improves many aspects of your physical health and well-being. Weight loss can lead to changes in your personal life, mental health, your senses, and more.
Better Sleep
Shedding extra weight may help you sleep better at night. Many people who are overweight have trouble sleeping. This is often because of sleep apnea, a difficulty breathing in your sleep that’s more common in overweight people. Weight loss can ease those breathing troubles. You might find that you’re more likely to stay asleep through the night. You may also feel more alert and well rested throughout the day.
Better Mood
Weight loss doesn’t just make your body feel good. It boosts your mood and mental health. In a study of obese older adults, 3 months after a significant weight loss, they reported less tension, depression, anger, and fatigue. And it went both ways. People whose moods were better dropped more pounds. Keeping a healthy weight lowers risk for depression, anxiety, and other mental health problems. A good mood and a healthy weight go together.
A Different Taste in Food
Too much excess weight can dull your sense of taste. One reason for this might be that you've actually lost taste buds. Studies show that people who lose a lot of weight, especially after weight loss surgery, don't taste things the same way afterward. Sweet and fatty meals might not taste as good to you. So, you’ll naturally start to eat more healthy food and take in fewer calories.
Brain Gains
Studies connect obesity to troubles with memory, thinking skills, and overall brain function. A study in 20 overweight women suggests it works the other way too. Though it was a small study, it showed that after losing weight, the women did better on memory tests. Certain parts of their brain also became more active after the weight loss.
A Better Sex Life
People who are obese often report low interest in sex or that they just don’t enjoy it very much. Overweight men may struggle with erectile dysfunction. The good news is that losing the extra weight can help. A review of 16 weight-loss studies showed that when people lose weight, the quality of their sex life improves.
Reduced Health Risks
Obesity increases your risk for many health problems. Losing the extra weight can help eliminate those health problems or lower your odds for them. Weight loss can reduce your blood pressure and cholesterol. It can also slash risk for diabetes, heart disease, stroke, and osteoarthritis.
Cut Cancer Risk
People who have more body fat are more likely to get many types of cancer. Weight loss can lower your risk for breast, endometrial, colon, prostate, and other cancers. Even if you do get cancer, you’ll have better odds if you fight the disease at a healthier weight.
Realistic Weight Loss Strategies
The interesting thing about weight loss is that the rate at which people lose the same amount varies greatly. However, experts at the CDC have a time frame that we can consider. According to these experts, safe and sustainable weight loss is 1 to 2 pounds a week. When it comes to how to lose fat, multiple factors can affect the rate at which you lose it.
Instead of thinking about how quickly to lose weight, how about tweaking this question and asking, ‘What is the best way to lose weight’? The initial question will likely give you answers leading to dangerous and unsustainable weight loss. A calorie deficit simply means consuming fewer calories than your body burns daily. This deficit forces your body to burn its fat stores as an energy source, which eventually leads to weight and fat loss. Focus on whole foods for your weight loss diet to get the best results in your health and well-being. Make sure to eat lots of fruits and vegetables. These produce items are rich in antioxidants, which are great for your immunity. The best weight loss program combines all these forms of exercise, so make sure your weekly routine includes these types of workouts. Research shows that lack of sleep hinders weight loss. The CDC recommends at least 150 minutes of weekly exercise for weight loss and good health. Over time, increase the duration to 60 or 90-minute walks when you have time.