Overweight and obesity are growing global health concerns, with strategies to control obesity emphasizing both management and prevention. Weight reduction is often a key goal, but the journey to losing weight and keeping it off can be challenging. This article delves into the factors that influence how quickly weight loss becomes noticeable, both to oneself and to others, drawing upon research and expert opinions.
The Probability of Attaining and Maintaining Normal Weight: A UK Study
A population-based cohort study using primary care electronic health records from family practices in the United Kingdom sheds light on the probability of attaining normal weight. The study, which analyzed data for 76,704 obese men and 99,791 obese women from 2004 to 2014, revealed that the likelihood of attaining normal weight or maintaining weight loss is low.
In individuals with simple obesity (body mass index [BMI] = 30.0-34.9 kg/m2), the annual probability of attaining normal weight was 1 in 210 for men and 1 in 124 for women. This probability decreased with increasing BMI, dropping to 1 in 1290 for men and 1 in 677 for women with morbid obesity (BMI = 40.0-44.9 kg/m2). These findings suggest that current obesity treatment frameworks may not be sufficient to achieve clinically relevant and sustained BMI reductions for most obese patients.
The study also examined the frequency of transitioning to normal body weight during a follow-up period of up to 9.9 years. During a maximum of 9 years’ follow-up, 1283 men and 2245 women reached normal body weight records. Among participants who reduced their BMI category, the majority (men: 61%; women: 59%) went on to record a subsequent increase in BMI category, highlighting the challenge of maintaining weight loss.
Factors Influencing the Perception of Weight Loss
Several factors influence how quickly weight loss becomes noticeable. These include:
Read also: Weight Loss Guide Andalusia, AL
Amount of Weight Loss
Research suggests that a weight change of at least 5% to 10% of body weight is generally needed for others to notice a difference. Some research suggests weight loss is generally noticeable when people have lost 5% to 10% of their body weight or reduced their body mass index (BMI) by 1 to 3 points. For a person of average height weighing 250 pounds, this would translate to a loss of 12.5 to 25 pounds.
For a weight change to show up on your face, you’d need to change your BMI by 1.33 points, the study found. That means a woman and man of average height would need to gain or lose eight pounds and nine pounds, respectively.
To make your face look more attractive, you’d need to lower your BMI by about 2.5 points. That means a woman and man of average height would need to lose about 14 pounds and 18 pounds, respectively, the study found.
Body Composition
Those with larger frames and bodies tend to "see weight loss a lot quicker" than individuals with smaller frames.
Body composition, including muscle mass and fat distribution, plays a significant role. People with higher muscle mass may experience weight loss more quickly because muscle burns more calories at rest. The distribution of body fat also varies among individuals of different ages, genders, and ethnicities, affecting where weight loss is most noticeable.
Read also: Beef jerky: A high-protein option for shedding pounds?
Biological Sex
Men and women tend to lose weight in different areas of the body first. A study showed that men lost more fat and lean body mass in their trunks, while women lost more in their legs.
Men tend to lose more weight around their waist than women. And women tend to lose more weight around their hips than men.
Age
Body composition changes as we age. As we get older, we tend to gain weight around the midsection and lose bone mass. Research shows that older women have 300 percent more visceral fat than young women, but they only have 20 percent more upper body fat and 45 percent more leg fat. Visceral fat is the fat that builds up around your organs. It sits deep within the abdomen and comes with a higher risk of health issues.
Genetics
Research shows that the location of fat storage is partly based on genetics - and this link may be stronger for women than for men.
Diet
What you eat could make a difference in which part of your body loses weight first. Eating a lot of protein could help you lose fat and hold on to muscle, especially in your trunk and legs.
Read also: Inspiring Health Transformation
Speed of Weight Loss
A rapid weight loss would be much more noticeable to those around you, whereas a slower one - people adapt to the way you look with time.
Frequency of Contact
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.
Clothing Choices
If you want your weight loss to be noticed more quickly, "change your wardrobe from more ill-fitting clothes to ones that are more tailored," he advised.
Where Do People Notice Weight Loss First?
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 Face as an Indicator
The face can broadcast information about your weight and body mass index (BMI). If you’re overweight, the fatty areas in your cheeks, called buccal fat pads, will give you a heavier appearance. If you’re too skinny, the lack of fat on your face will leave you looking gaunt.
The Importance of Sustainable Weight Loss
While rapid weight loss may be tempting, it's important to focus on sustainable methods. Losing weight gradually, at a rate of one to two pounds per week, is generally considered safe and can help with long-term weight management.
The Benefits of Even Modest Weight Loss
Even modest weight loss can improve health. A 5% body weight loss can lower blood pressure, cholesterol, blood sugar levels, and the risk for some chronic diseases.
Obese people who lose even 10 or 20 percent of their body weight usually enjoy meaningful reductions in blood pressure, blood sugar levels and inflammation.
Challenging the Notion of Slow Initial Weight Loss
Losing weight at a slow initial rate has been shown to result in continued weight loss, reduced risk for weight regain, and successful long-term weight loss maintenance. Losing weight at a slow initial rate may be less reinforcing to participants than losing at a moderate or fast initial rate.
Women who lost weight at a FAST rate during the first 4 weeks of treatment achieved significantly greater weight reductions at 6 months than those who lost at MODERATE and SLOW rates, and those who lost at a MODERATE rate during the first 4 weeks of treatment lost significantly more weight than those who lost at a SLOW rate.
The Role of Metabolic Adaptation
Metabolic adaptation during weight loss is important in modulating weight-loss outcomes and likely to contribute to some of the inter-individual differences seen with weight-loss interventions.
Exercise and Weight Loss
While physical activity may not help you target your weight loss efforts, it can help you lose weight in general, whether you do high-intensity cardio or add a walk to your routine.
Safe Weight Loss Strategies
Safe weight loss also means going about it in the right way. That includes:
- Eating healthy, nutritious foods
- Incorporating more movement into your day
- Getting enough sleep
- Drinking more water
- Getting guidance from your healthcare provider or a dietitian
- Considering weight loss medications if appropriate for you
Where Does Fat Go When You Lose Weight?
When you burn fat, fat cells are broken down into carbon dioxide and water. You breathe out the carbon dioxide when you exhale and excrete the water in bodily fluids like sweat and urine.