So, you’re on your first day, week, or just thinking about starting a low carb diet. There’s plenty of fat to lose, but you start to wonder how long the process will take. Is it going to be a long haul? How much time will pass before you can start to see weight loss results? In this post, we will take that question on, and see how to approach low carb diets to ensure a successful body transformation.
How Long Will it Take to Lose Fat on Low Carb?
To answer this question, we have to define what we’re talking about here.
How long until we begin losing weight on a lowered carbohydrate diet? It can happen in one day. It might be a few ounces, but that is technically a ‘loss’.
If you mean significant fat loss? Usually one will average around 2 lbs per week of weight loss, over a longer period of time.
However, the initial few weeks may say higher totals. This becomes especially true, when you have lots of weight to lose. So, you may see 5+ pound losses for the first week or so. More if one is seriously obese.
The caveat to all of this, is you are actually in a caloric deficit. It doesn’t matter how low your carb intake is, if you’re eating too many calories, that weight isn’t coming off.
Assuming you’re in a caloric deficit and following a plan…I’d plan on 2 lbs per week average, if we trying to lose 20+ lbs. It can go faster, but that should serve as a basline.
What if You’re Not Losing Fat on Low Carb?
One big problem that people often have with dieting, is they hop onto some kind of restrictive plan, but don’t actually plan anything.
They simply start eliminating carbohydrates, but don’t track calories, to ensure they will meet their targets. It’s kind of like driving around without a map, when you only vaguely know where you want to be.
The simple solution is to download a fitness tracker app on your mobile or computer, in order to have a clear path to follow, and make the process as easy as possible.
You simply type in the information it asks of you (weight, age, activity level). Then, you set it to the goal weight you want to hit. It will calculate a plan to get there (you can usually set it for 1-3 lbs per week loss).
Once that’s all set up, keep track of what you eat, and the exercise that you do. That way, you can easily keep up with your progress, the amount of carbs you’re consuming, and the total calories.
Hit the daily target and the fat will come off. Slight adjustments may be necessary along the way, as the app gives you an estimate. Though, in my experience, it is usually quite accurate.
Working Out for Fat Loss on Low Carb
Diet is the most important aspect of getting into shape. Exercise actually plays the second fiddle. If you’re not hitting your caloric deficit targets, weight loss won’t happen, even if you’re busting your butt in the gym.
Really, you can do any type of exercise and lose weight. So long as you’re in caloric deficit. It can be as simple as taking a walk. However, walking doesn’t burn too many calories (except really long walks), and doesn’t allow for much room for making mistakes in the diet.
What burns fat faster? I have found a mix of both high intensity and low intensity cardio, has gotten me the best results. (Note: I also lift weights, which helps also, but not everyone will want to do that).
Once I get my diet in order, my cardio workouts become rocket fuel to my results, and I can pretty easily surpass that 2 lb per week average. Yes, when the last 10 pounds comes into play, it’s tougher but cardio is my weapon of choice.
It also gives me more room, to make a mistake with my diet, while still keeping on track.
You can do this on your own or have a program laid out for you. Either way, just keep track of the calories you burn on the treadmill, elliptical, in the swimming pool, or wherever.
I have used for years, a cardio program called, Visual Impact Cardio. It is an ebook course, designed by fitness trainer Rusty Moore, and it works!
It’s actually 3 programs in 1. From beginner to advanced. Each phase lasts for 8 weeks. The good news is that, 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.
Doing that, will get the belly to melt away 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 have a base of knowledge on getting in shape moving forward.
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 beleive in its results.