As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga. But other than potentially speeding up your metabolism, exercise is not going to shed weight in any one specific area. Okay, but do some body parts naturally slim down at a faster rate? Experts explain what areas of the body tend to trim down first’and why. Instead of relying completely on the scale, nutrition and fitness pros recommend using other weight-loss tracking methods alongside your weight.
Many people believe that weight loss happens more rapidly in the initial stages of a diet or exercise program. But is this truly the case? Let’s explore this common belief and separate fact from fiction.
Factors Affecting Weight Loss
But as we age, some of us might find that we’re losing weight without meaning to. Just remember that only long-term changes will keep the number on the scale where you want it. Unless you’ve been advised by a health care provider to do otherwise, women should eat at least 1,200 calories a day and 1,500 for men. How long it will take you to lose weight depends on your size, metabolism, goals and lifestyle, among other factors. Fad diets and overdoing it in the gym may get results in the short term, but drastic weight loss programs can’t be maintained long-term, and may even cause harm, research shows. Losing weight too quickly, or losing muscle, can make it harder to lose or maintain your weight over time since you won’t use as much energy fueling your body.
The most effective strategy is to choose healthful lifestyle habits. This can be effective for some people, but it should be a short-term solution. After the study, the researchers found that both groups had lost similar amounts of weight. However, the people who followed the very low-calorie diet lost over six times as much muscle as those on the low-calorie diet (4). In one study, researchers put 25 people on a very low-calorie diet of 500 calories per day for 5 weeks.
Weight loss is influenced by a variety of factors, including diet, exercise, metabolism, genetics, and overall health. While it may seem like you are shedding pounds quickly at the beginning of your weight loss journey, there are several reasons why this might be the case.
Side effectsWhile restrictive diets can achieve rapid results, studies suggest they can come with adverse effects. One study of 200 people randomly assigned them to fast or slow weight loss ‘ 12 weeks versus 36 weeks ‘ aimed at a 15% reduction in weight. Don’t think of weight loss as a sprint’really, it’s a marathon. “Small changes [to your diet and exercise plans] can make big differences over time and impact your health and energy in a significant way,” Dr. Block says. In particular, women tend to notice weight fluctuation before and during the first few days of their menstrual cycle.
With professional support, you can also come up with an eating plan that includes foods you want to eat and a fitness plan based on your interests. Hunger can often get in the way of even the best weight loss plan, and that’s normal. Another hormone that’s altered during a fast is human growth hormone (HGH).
Muscle Loss vs Fat Loss
One reason why you may see a rapid drop in weight at the start of a new regimen is due to water weight and muscle loss. When you first begin a diet or exercise routine, your body may initially shed water weight before tapping into fat stores for energy. Additionally, if you are not consuming enough protein or engaging in strength training exercises, you may experience muscle loss along with fat loss.
Metabolism and Adaptation
As your body adjusts to your new eating habits and workout routine, your metabolism may slow down, making it harder to continue losing weight at the same pace. This is known as metabolic adaptation and can occur after a period of calorie restriction or intense exercise.
FAQs About Weight Loss
- Q: Is it true that you lose weight quicker at the beginning of a diet?
- A: While it may seem like you are losing weight faster initially, this is often due to water weight and muscle loss rather than fat loss.
- Q: How can I maintain steady weight loss throughout my journey?
- A: To promote sustainable weight loss, focus on incorporating regular physical activity, a balanced diet, and plenty of rest into your lifestyle.
In conclusion, while it may appear that you are losing weight more quickly at the beginning of your weight loss journey, this may not always be indicative of long-term success. Sustainable weight loss requires consistency, patience, and a holistic approach to health and wellness. Remember to consult with a healthcare professional or registered dietitian before making any drastic changes to your diet or exercise routine.
