Losing body fat and excess weight is a process, that people can often get impatient with. They have shifted their eating and lifestyle habits and want to see some results, for having to deal with this habit disruption. But, how long does it actually take to get noticeable results, when losing weight? How much time before you can look in the mirror and see a leaner you looking back? How long before other people start to see it?
How Long Until Fat Loss is Noticeable?
Noticeable to whom? That’s the real question
How quickly can it become noticeable to you. Well, that can happen within a week.
Noticeable to other people? Probably closer to a month.
An average pace for weight loss is going to be in the 1-3 lbs (1 kg equals 2.2 lbs) per week range. However, it can often be greater than that in the first week, due to some water weight loss.
One of the first things that I always notice, when starting a fat loss program, is my midsection flattening out. A lot of that belly bloat, is the first thing to go, and it’s very obvious when looking in a mirror.
If you’re talking about, a larger difference, I would put the time table closer to a month of consistent fat loss. That’s really going to be something you’d see in a before and after photo.
Now, how long it takes to get lean, is going to depend on how much fat you personally have to lose…but plan for 2 lbs per week (a little less than 1 kg), over the long haul. It might be a bit more or a bit less, but that’s a solid pace.
How do We Lose this Noticeable Amount of Weight?
Yes, let us get into the details, about making a successful weight loss happen.
The absolute biggest factor isn’t exercise, it’s diet. One can exercise daily and still not see much of any results, if the diet is not in order. Believe me, I tried to outwork a bad diet…turns out, you can’t beat basic math (calories in vs. calories out).
The absolute foundation is knowing how many calories it takes, to keep your weight as is, and then reduce it from there to achieve fat loss.
Yes, I know people don’t like to count calories. However, it’s really a learning experience, and keeps you totally on track. It becomes painfully obvious how much, we tend to underestimate the calories in what we’re eating.
No worries though, technology makes this process super simple. A fitness app, can provide you with estimates of how many calories you need to stay this weight, how many you need to lose 1-3 lbs per week, and keeps track of the foods you’re consuming.
It really only takes a few minutes each day total. Just punch in what you are eating during or after meals, you’ll start to see portion sizes more clearly, and how easy it is to gain fat through overeating.
One thing that I really like about the so-called ‘calorie counting’ approach, is how it naturally steers me away from eating junk food full of empty calories.
I know that I have a calorie budget each day, and now don’t want to waste a large portion, on something that is probably going to make me feel hungry later on. Yes, you technically can eat pizza and lose fat, but it doesn’t take a high volume of the food to go over your caloric limit…and that’s it for the day (ignoring any health/nutritional concerns, of course).
Stick to natural and nutritious foods. I tend to avoid most anything that’s been processed or refined, during a weight loss.
What about Exercise for Fat Loss?
Exercise is important for strength and endurance gains, shaping the body, and keeping healthy. Along with, a whole host of other benefits.
It’s actually not a requirement to lose weight… it just makes things a lot easier and faster.
I can’t imagine not exercising regularly anymore, the psychological benefits alone are enough for me to do it. Specifically for fat loss, I like to use it to both speed up the process, and allow me more room to make mistakes with my diet.
So, if I require 2000 net calories to lose fat (calories consumed minus what you’ve burned), it’s a lot easier to hit that target if I’ve done weights and/or cardio. In short, I get to eat more, and still lose the weight.
Weight lifting can be a nice addition to burning extra fat, but it’s mainly about adding strength, size, and shape to the muscles. It’s really up to you, whether you want to pursue it or not.
I will, however, definitely recommend cardiovascular exercise. You can really get the fat loss going, with the right blend of cardio consistently.
I would aim for 30-60 minutes of exercise, at least 3 times per week. I will go up to 5 days, usually… maybe 6, if I just go for a light walk on 2 days.
What kind of exercise you do, is your choice. Walking, elliptical, biking, running, swimming, whatever. Just make sure you’re getting a good estimate of the calories you’re burning and following along with your personal plan.
Want to Really Ramp Up the Fat Loss, with a Plan Laid Out for You?
I’ve been using for a long time, a cardio program called, Visual Impact Cardio. It is an ebook course, designed by fitness trainer Rusty Moore, and it flat out works!
It’s actually, 3 programs, wrapped in 1. From beginner to advanced.
Split into 3 phases, each lasts for 8 weeks. However, you might only need to do the beginner program, if you have about 20lbs or less to lose.
It’s an intense program, but it burns a lot of calories and the fat loss is fantastic. The best part is, that it lays out the entire plan for you, and explains why you’re doing the workouts, in this way.
One day will be shorter and higher intensity, the next will be a mix, and then another will be a long steady state cardio day. Just follow the plan and keep your diet in check.
When I use this program, with a tight diet, the flab shrinks away crazy fast.
Visual Impact Cardio is an ebook program, so, it gets emailed to you for download right away. That way, you can get started immediately, and don’t need to wait around for something in the mail.
It’s currently priced at only $37. You get a 60 day money back guarantee and a full six months of workouts laid out for you. So, you can keep the fat off, and keep coming back whenever you need to tone back up.
If you want a roadmap for banishing the belly fat quickly, please click the link below, to get Rusty Moore’s full breakdown of his program and why it works. I do receive a commission, if you decide to purchase, but this is the program that I use for fat loss and have for years now. So, I absolutely believe in its results.