Have you ever wondered how long it takes to see results when you are trying to lose weight? We’ve broken it down for you.

These results are based on 3-5 workouts a week, including higher intensity intervals (not just slow and steady physical activity) cardio plus resistance exercises, as well as following a diet plan which results in 0.5-1kg weight loss a week, however you choose to do this.

Individual results will vary, and programs with more exercise or lower energy intakes may produce higher rates of weight loss.

Day 1:

Hunger, but you can manage this feeling as you are excited and feeling positive! Your first workout (especially if you haven’t exercised in a while) may leave you puffing and panting, finding you run out of steam earlier than you thought, and feeling a little wobbly and unfit. You find you are quite hungry after your workout.

After 2-3 days:

You are experiencing delayed onset muscle soreness, otherwise known as DOMS, as your muscles recover from the exercise you did on day one. Exercise is hard, you really need to warm up and stretch, and you are forcing yourself to get through your workout.

You may be starting to feel the effects of your reduced calories- fatigue, cravings, hunger, sugar withdrawal symptoms like headache, mood swings, aches and pains or flu-like symptoms. These feelings may get you questioning whether you can do this!

On the plus size, you’ll notice a shift in your weight- you’re losing a lot of fluid as your carbohydrate stores get depleted, but you probably haven’t started to lose too much body fat just yet.

After 1 week:

You’ll see some weight loss, you can lose a couple of kilo’s in water weight initially, and a portion of your weight loss will be body fat. Your biggest weight loss will be in this first week and after this it will steady out to your 0.5-1kg.

Cardio doesn’t feel quite so hard this week, your flexibility starts to improve. Most of the symptoms have started to ease off as your body adjusts to your new diet.

After 2 weeks:

You will be able to feel changes in muscle definition/tone, even if nobody else notices yet. Your muscles start to feel stronger and your resistance exercises seem a little easier.

The excitement of starting your diet plan may be starting to wear off a little, and you might be tempted to start sneaking in a little treat here or there, or not follow your diet plan so strictly.

4 weeks:

Your tastebuds change so that sweet foods now seem too sweet, fatty foods seem too rich, and salty foods lose some of their appeal. In fact, fruit and vegetables start to go from bland to delicious as you start to notice subtle flavours you never noticed before.

Exercise feels easier, your cardiovascular fitness is much better. DOMS after workouts isn’t nearly as bad. You’ve now dropped around a dress size (or two), and can see reductions in body centimetres- though your genetics mostly determines where on your body this happens.

You are seeing more noticeable improvements in energy levels and no longer need that sugary hit to get you through your afternoon slump.

6 weeks:
You start to notice real change in body shape, as your muscles are really starting to tone up and get strong. They have in fact become so strong, that at this point you may hit plateau and need to change things up. Increasing resistance, or intensity of workouts might be needed now.

3-4 months:

You will have dropped 2-4 dress sizes, have much improved muscle definition and tone, much improved energy levels and mood. People will be noticing that you have lost weight and commenting on it. You’ll be noticing that some weeks you don’t lose weight at all, but overall your weight is still coming down.

Reaching your goal weight:

If you are nearing your goal weight, you may want to consider a maintenance plan- slightly increase the amount of healthy foods you eat in a week and check your weight until you get the right balance where you can now maintain your weight. Resist the temptation to jump back into the old eating habits that got you in trouble in the first place. Exercise is especially important for weight maintenance now.

Give yourself a big pat on the back! You worked hard and made healthy changes and look and feel amazing! Keep up the good work, being healthy is a lifestyle change for good, not a short term diet!

If you want to kickstart your weight loss:

Studies have shown that following a program where you lose weight faster initially, results in greater weight loss in the long term as compared to slower more gradual weight loss from the start. This may be why guests who attended our retreat in Devon have had such great results.

Why not spend a week or two with us? A proven program, 5 star resort setting, and like minded people just like you who are serious about taking back control of their life. All ages, sizes, and fitness levels, and expert staff. Find out why our pasts guests rave that OnTrack Retreats changed their life.

Or for free weekly recipes, diet and exercise tips, and inspiration, follow us on social media!