I often see questions on the Internet like “How long does it take to see physical weight loss?” or “How long before noticing weight loss?”

Most people trying to lose weight are of course eager to know when they can see results after starting on their weight loss journey.

But it is important to also know whether you are losing fat, water, or muscle.

Here we review the different stages of losing weight and explain the difference between fat loss and weight loss. We also give you some tips on how to prevent regaining weight.

Different Stages of Weight Loss

Weight loss typically begins with a rapid weight loss stage—the first stage—and followed by a slower weight loss—the second stage.

Rapid Weight Loss (Stage 1)

Rapid weight loss is the first stage of losing weight and usually happens within the first 4–6 weeks of your weight loss journey.

During this stage, you typically lose the most weight and start seeing changes in your physical appearance, as well as how your clothes fit.

Most of the weight you’re losing during the first stage come from water, protein, and carb stores. You may also be losing body fat but to a lesser extent.

One review found that people who follow a low-carb or keto diet are more likely to lose weight faster as compared to those who follow a low-fat diet. This is partly because they also deplete their body’s carb store more rapidly, along with water.

However, study results as to whether a low-carb or keto diet is more effective for losing weight over a low-fat diet are mixed, thereby necessitating further research.

Other factors that can influence your rate of losing weight include your starting weight, sex, age, and physical activity level.

For example, older adults may see quicker weight loss than their younger counterparts, and men are more likely to experience rapid weight loss than women, although some of the weight they’re losing may be muscle.

Also, people who exercise more frequently or those who have a higher starting weight are likely to lose weight quicker.

Slow Weight Loss (Stage 2)

The second stage of weight loss occurs at a slower rate. However, the weight you’re losing, probably after 6 weeks and beyond, comes from body fat.

You may also occasionally experience a weight loss plateau during this stage, wherein you’ll observe little to no weight loss. This is due to metabolic adaptations that decrease the amount of calories you burn while doing an exercise, and your metabolism.

Weight loss plateaus commonly occur in overly restrictive diets, which are not sustainable in the long term.

This is to say that following a dietary pattern that suits your lifestyle and fits your preferences is very important. By doing so, you are more likely to follow that diet in the long term—and even for life—promoting long-term weight loss.

Difference Between Weight Loss and Fat Loss

Though often used interchangeably, weight loss and fat loss are different.

The former refers to reduced overall body weight from fat, protein, carbs and water, while the latter refers to weight loss from fat.

Weight loss may include losing muscle and water. It is important to note that maintaining muscle is necessary for maintaining your mobility as you age, controlling inflammation, and supporting healthy blood sugar levels.

Therefore, losing fat is a healthier goal.

To increase fat loss, you can increase your protein intake, reduce your overall calorie intake, and create a calorie deficit by increasing your physical activity through exercise.

Tips for Maintaining a Healthy Weight

You might think it’s impossible to maintain a healthy weight in the long term. Shift your mind into thinking that maintaining a healthy weight is possible.

There are some dietary and lifestyle tips to help you lose and maintain a healthy weight to improve your health or self-image. You just need to develop and consistently follow these healthy behaviors long term or for life.

Stock fruits, vegetables and other healthy foods in your pantry. Having healthy foods—especially those that are weight loss-friendly—at home, instead of chips, sodas and other highly processed foods, can have a positive impact on your weight loss plan.

Choose whole foods. Eating whole foods like lean meats, fruits and vegetables is an excellent way to increase weight and fat loss. Aside from keeping you feeling fuller for longer, these foods also provide your body with nutrients necessary for weight loss and better overall health.

Monitor your progress. Self-monitoring can increase self-awareness of your behaviors, as well as the progress you’re making. It can also help you determine the diet and lifestyle changes that aren’t working and what are the other changes that need to be done.

Get enough sleep and reduce stress. Sleep deprivation and being stressed can absolutely sabotage your weight loss efforts. Try following healthy sleep habits to improve sleep quality. To reduce stress, you can practice meditation or just simply accept the reality that there are things that are beyond your control.

Do something you enjoy. Doing an activity that you enjoy helps beat stress and allows you to continually do that activity in the long term. Find an activity or exercise that will nourish your mind and body like playing outdoors with your family or friends, walking, jogging or cycling.

Conclusion

Basically, you will start to notice weight loss during the first stage, but bear in mind that most of the weight you’re losing during this stage come from protein or water.

During the second stage, the rate in which you lose weight slows down, but you are mostly experiencing fat loss.

To achieve and maintain a healthy weight, it is important that you adopt a healthy and sustainable weight loss eating plan and an exercise program that you’re more likely to enjoy doing in the long term.