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You will see changes right away but not in the way you think. First of all you will notice a increase in energy when starting your exercise program. Also when on the right program you will also notice a increase in strenght, flexability and endurance. Now if you are looking for that special number on the scale as most people do this may take time depending on what your goals are. To lose 1 pound of fat you must burn at least 3500 calories. So if you keep your deficit at 500 calories a day you will achieve this. So depending on how big your deficit is will depend on how much weight you will lose per week.
Being able to notice your weight loss changes largely depends on the calorie deficit you have created for yourself however you can typically expect to see one to two pounds of weight loss per week if you follow safe weight loss guidelines. Knowing that there are 3500 calories in one pound of body fat makes it simple for you to estimate your expected weight loss based on your daily calorie deficit. For example, if you are only consuming 1500 calories per day and expending 2500 calories per day, then you are creating a daily deficit of 1000 calories per day. At the end of one week you will have created a 7000 calorie deficit which, when divided by 3500 calories, means you will have lost two pounds for that given week. Please keep in mind, water and hormone fluctuations can also affect your body weight. But if you keep your caloric deficit between 500 and 1000 calories per day, on average, you will lose one to two pounds per week.
It may take up to four to six weeks to see a reduction in pounds on the scale, but you may feel a difference in how your clothes fit. This is why: You may be losing fat, but you may also be gaining muscle if you are also doing strength training. Muscle weighs more than fat tissue so the scale may not budge. The good thing is muscle burns more calories, so you want to be building muscle. Muscles are our fat burning machines...so give it time and you will see body shape changes, even if the scale stays the same. Pound for pound muscle takes up less space on your body so you may see a loss in inches before a loss in pounds.
Instead of using the scale as a means of measurement, try measuring the circumference (around) your hips, chest and waist. This may be a more motivating measure than the scale. Ultimately its how your clothes feel on you, and how you are feeling. So don't forget all the other positive effects exercise has on the body...such as more energy, self confidence, sleeping better, etc.
And remember, the next person may have a faster weight loss in the beginning and may slow down later (there a lot of factors that affect weigh loss). But if you stay consistent....it will happen.
Sometimes it takes awhile to see weight loss changes and it's important to help people to focus on the process of losing weight versus the end result which is the weight loss. For example, if the process of eating right and doing realistic exercise is happening and you can trust in the process then the end result will show up.
It is also helpful that weight loss be a part of the entire package so that it's not the complete focus. If the focus is founded in actually being healthy then it's easier to see the big picture of health rather than just weight loss. Exercise provides so many more physical and psychological benefits than most people are aware of and some of the other benefits can be more readily apparent and hopefully part of your total health package. For example, exercise helps people get improved and more sleep at night. This is a benefit that you might readily see before you see weight loss. Some other benefits you might see/feel before weight loss include: improved concentration, more energy and increased focus.
If you can see and feel more fully all of the benefits of exercise that will increase self esteem and motivation to exercise which leads to exercise adherance and weight loss.
Trust in the entire process and you will experience tons of the benefits!
This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.