How Long Does It Take To See Weight Loss?

How long does it really take to see results during weight loss? And why does progress sometimes feel so slow—or even nonexistent? 

Today, we're breaking it all down: how long it takes to see changes, the stages your body goes through, and how to stay motivated every step of the way.

Hi, I'm Justina, founder of My Body, My Mind, My Business, which I created based on my own research to help me break free from unsustainable diets and create lasting change for my health and mental well-being. 

I know how confusing and frustrating weight loss can be, but with the right mindset and strategies, it's absolutely possible to achieve your goals—and enjoy the process along the way.

Today's topic is an interesting one because once you decide to make an effort to lose weight, of course, you want to see progress. 

And this can actually be a great demotivation for many people if you are not clear on what to expect. So, let's break it down!

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You can also watch this video on my YouTube channel.

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Understanding your timeline

The timeline for weight loss varies from person to person. Factors like starting weight, age, gender, metabolism, ability to exercise, and consistency with habits all play a role. 

While some people notice changes within weeks, others may take months before seeing significant progress—and that's okay!

For most, visible changes often start around 4-6 weeks, but non-scale victories—like better energy or improved sleep—can happen sooner. Weight loss isn't linear—it's a journey unique to each person. Let's explore what happens at each stage so you know exactly what to expect.

The first stages and water loss

In the first 1-2 weeks, many people experience a noticeable drop on the scale—often 2-5 pounds or more. However, this initial loss is largely due to water weight as your body depletes glycogen stores (energy stored in your liver and muscles). While this can feel exciting, It's essential to distinguish between weight loss and fat loss. 

You may experience early weight changes due to this water loss, but actual fat loss happens more gradually over time. Sustainable fat loss typically occurs at a rate of 0.5-2 pounds per week. This slower pace is actually good as you want to ensure that you are preserving lean muscle mass while targeting fat stores.

By weeks 4-6, fat loss becomes more apparent. You may notice looser clothing, reduced bloating, or subtle shifts in body shape. These changes are often more noticeable to you than others at first. According to experts, losing 5-10% of your body weight is when significant differences become visible. For example, if you weigh 200 pounds, losing 10-20 pounds might be the point where others start noticing.

Before I go on, I just want to recognise that at this point, some people will be saying to themselves, ''I haven't seen any progress at all, not even water weight loss!''. 

Don't worry, as I said at the beginning, weight loss is different for everyone, and there are many potential reasons you may not be seeing the typical progress, which are completely normal, and you can find videos addressing these challenges on this channel, so keep an eye out for those.

The Plateau Phase - Why it happens and how to overcome it

Around months 2-3, many people hit a "weight loss plateau." Hitting a plateau can feel like hitting a wall, but it's actually a normal part of any weight loss journey. Think of it as your body recalibrating after the initial changes. 

During this phase, your metabolism may slow slightly as it adjusts to a lower calorie intake, and hormonal shifts—like reduced leptin (the hormone that signals fullness)—can increase hunger. This is frustrating but temporary. To push through a plateau, consider switching up your routine. 

If you've been doing the same workouts for weeks, try increasing their intensity or incorporating strength training to preserve muscle mass and boost metabolism. Additionally, reassess your calorie intake; as you lose weight, your body requires fewer calories to maintain itself, so adjusting portions might be necessary. Most importantly, remember that plateaus are not permanent—they're just another step in the process.

When talking about plateaus, it's important that we talk a bit about insulin. Insulin is a hormone that plays a significant role in your weight loss journey. It helps regulate blood sugar levels, but when it remains elevated for prolonged periods, it can make fat loss very challenging. High insulin levels often result from consuming too many refined carbohydrates or sugars, which keep your body in fat-storage mode rather than fat-burning mode. 

But why does insulin stay high for some people? Frequent snacking throughout the day can keep insulin elevated, as can diets high in processed sugars. Stress is another culprit; when cortisol levels rise due to stress, they can indirectly elevate insulin levels as well. Even poor sleep can disrupt insulin sensitivity, making it harder for your body to regulate blood sugar effectively. 

To manage this, focus on whole foods like vegetables, lean proteins, and healthy fats. Intermittent fasting can also help by giving your body a break from constant insulin spikes. You also have to remember that if you have been overweight for a long time, your body is going to be super attuned to insulin, and it is going to take a bit longer to retrain your body's response to food. If this is you, then you may be more suited to a Keto diet in the early stages of your weight loss journey.

Staying motivated through every stage

Staying motivated during these phases is crucial but often easier said than done. Motivation isn't about feeling excited every day; it's about showing up even when it's hard, and remembering it is about enjoying the journey.

Revisit your ''why''—the reason you started this journey in the first place—whether it's improving your health, feeling more confident in your skin, or having more energy for the people you love.

Celebrate every small win along the way because they all add up: better sleep, increased stamina, or even enjoying activities that once felt daunting are all victories worth acknowledging. And most importantly, remember to be kind to yourself. Negative self-talk will not get you anywhere in the long term.

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If you're looking for tools to help you stay on track emotionally and mentally during these times, My BMB program offers resources like guided meditations and mindset strategies tailored to help you overcome setbacks and reframe challenges into opportunities for growth.

These are practical tools that have been designed to help you reprogram your mind to help you put the knowledge you are learning about food and weight loss into action day after day and recover from setbacks without constantly blaming yourself. Remember, your body, your mind is your business.