They say the hardest part of changing is realizing you have a problem. In the case of losing weight, perhaps the hardest part is realizing that you’d like to be fitter! In this article, I’ll be taking an in-depth look at the four major stages of weight loss.
Once you start your weight loss journey, you’ll likely notice something interesting: it gets easier over time.
I’ll also be diving into my own personal experience with weight loss a little bit.
Keep reading to learn more.
My Personal Experience With Weight Loss
Losing weight can seem like an uphill — if not impossible— battle for some.
A significant portion of dieters reports not losing weight on 1,4000 calories a day!
I’ve encountered plenty of my own struggles and setbacks, as well.
As someone who’s struggled with weight due to Chronic Fatigue Syndrome and other factors, I’ve had to get creative with my weight loss techniques.
Eventually, I found an approach that works for me.
This approach involves a combination of calorie counting, exercise, and intermittent fasting.
Throughout the years, I’ve learned that weight loss comes down to reducing calories without reduced energy levels or out-of-control hunger.
What Does It Take To Lose Weight?
So, what does it take to lose weight?
Can calorie counting catalyze your weight loss journey?
Even among the experts, there’s some amount of disagreement about whether or not calorie counting works for weight loss.
But perhaps this isn’t the right question to ask.
As I said above, losing weight is about reducing calorie intake with minimal side effects.
If counting your calories helps with this…feel free to try it!
But if it doesn’t, feel free to try other techniques.
Also, remember that any weight loss technique works best when incorporated into an overall lifestyle.
Do your best to minimize alcohol consumption (except for low-carb drinks), avoid processed foods, and get plenty of sleep.
The 4 Stages Of Weight Loss
Now that we’ve covered the basics let’s get to this article's heart: the four weight loss stages.
Without further ado, here they are!
- The ‘Whoosh’ — Glycogen Depletion
- The Reality Check — Things Slow Down
- The Plateau Phase — Slow and Steady
- Maintenance Mode — Keeping the Weight Off
Knowing what to expect on your weight loss journey can make all the difference between success/longevity and disappointment/failure.
1. The ‘Whoosh’ — Glycogen Depletion
The first stage of weight loss may be the hardest, but it’s also the most exciting.
This first stage lasts for anywhere between 1-2 weeks.
During it, your body sheds stored glycogen and accompanying water, resulting in tangible weight loss virtually anytime you step on the scale.
What’s glycogen, you may ask?
Your body uses a special carbohydrate to store the carbs and sugars you eat.
Carb intake promotes glycogen production, so it’s no surprise that people who overeat and underexercise would have excess glycogen in their liver and muscle cells.
Once the calorie intake/expenditure ratio is rebalanced, glycogen gets burned through super fast.
And with that comes significant weight loss.
Yet the very same glycogen loss that leads to such speedy weight loss can also cause side effects.
Running low on glycogen can take your body some time to get used to.
Until the point of adaptation, you might encounter side effects like the following:
- Excessive urination
- Drowsiness
- Dizziness
- Irritability
- Brain fog
How much weight can you expect to lose during this weight loss phase?
Generally between 2 and 10 pounds.
This won’t be pure fat, however — every pound of glycogen you burn through is paired with three to four pounds of water.
2. The Reality Check — Things Slow Down
The second stage of weight loss begins within one to two weeks of your journey.
In this phase, you experience less weight loss and more true fat loss.
This is actually a good thing.
Most people don’t necessarily want to lose weight as much as they want to lose excess body fat!
Particularly, in the long run, losing fat is a healthier goal.
Good thing, too, as this should be happening in phase two.
During this phase, you should be feeling good.
The cravings that may have plagued you during stage 1 should have mostly subsided by now.
So should the side effects of glycogen depletion.
During phase 2, you’ll probably be firmly in fat-burning mode.
You may experience:
- Improved cognitive function
- Improved athletic performance
- Reduced tiredness and brain fog
- Reduced cravings and irritability
3. The Plateau Phase — Slow and Steady
At one point or another, you’ll probably experience a plateau in your weight loss journey.
Don’t sweat it…
I sure did as I went through my weight loss process!
A weight loss plateau can happen for several reasons.
Some of these are preventable, while some aren’t.
Among the many possible causes are:
- Your metabolic rate has downregulated to your new (lower) body weight
- You may be experiencing muscle loss, making fat loss harder
- You may have relapsed and gone back to junk food
- Your body’s glycogen levels may have rebounded
So, how can you overcome a weight loss plateau?
One of the first things to consider is also one of the simplest: give it some time.
Experiencing one or two weeks of stalled weight isn’t really a big deal.
If your weight plateau persists for much longer than that, though, you may want to try some or all of the following:
- Cut your calories: if you’ve been eating 2,500 calories per day, try going down to 2,000. If 2,000 hasn’t been cutting it, try 1,500. Don’t go below 1,200 calories per day, though, unless you’re momentarily fasting.
- Move more: exercise is rarely harmful, so feel free to up your movement regimen. Walking, hiking, and other low-grade activities are all great ways to maximize your fat-burning. Higher-intensity exercise and/or HIIT (high-intensity interval training) are also great choices. These higher-intensity options may not burn many calories when you’re actually doing them, but the hormonal shifts they instill can lead to vastly improved body composition over time.
- Strength train: remember that muscle burns more calories than fat does; preserving your muscle as you lose weight can help you keep your metabolic rate up. This leads to more weight loss in the long run. Focus on the “big three” lifts if you decide to strength train: squats, deadlifts, and bench pressing. Other strength-boosting movements include kettlebell swings, curls, and lunges. You can also try calisthenics: pushups, pullups, et cetera.
4. Maintenance Mode — Keeping the Weight Off
Maintenance mode is the fourth and final phase of one’s weight loss journey.
This is where all the successes, failures, and progress points of your journey are crystallized.
By now, you’ll have made healthy eating and exercise a lifestyle!
Now that you’ve learned all this it’s time to add another facet to your weight management routine: stress management.
Just think of how detrimental stress can be to your eating and sleeping habits.
If you want your weight loss to endure over the course of the next few years, you might want to learn how to cope with stress.
Some of my favorite stress-reducers include:
- Spending time with family and friends
- Getting active
- Meditating
- Traveling
How To Maximize Your Weight Loss
Weight Loss During The ‘Whoosh’ Phase
The ‘Whoosh’ phase is marked by quick, borderline easy weight loss.
Here’s how to get just the right results out of this phase.
Set Realistic Goals
First things first: now is the time to set your goals.
Maybe your personal goals are specific; perhaps you want to get down under 180 pounds or hit 12% bodyfat.
Maybe they’re less tangible, and all you’re after is feeling content when you look in the mirror.
Regardless, write down your goals before you begin your weight loss journey.
They’ll help you stay motivated later on.
Measure And Track
Most people underestimate how much they’re actually eating, particularly if they’re just beginning a new diet or way of eating.
That’s where the importance of measuring and tracking comes into play!
Planning out your meals ahead of time can help you avoid the pitfalls of overeating and mindless snacking.
Many new dieters have had great success using tracking tools like Cronometer to help them stay on track.
Prioritize Low-Calorie, Nutrient-Dense Foods
See if you can begin each meal with low-cal, high-nutrient foods.
Fruits, veggies, and greens powders are all good choices.
This way, your body’s vitamin and mineral needs can be met without needing tons of calories.
Fruits and veggies are also more satiating than processed food.
All in all, they really set you up for success.
Stay Mindful
Try to stay off the phone and away from the TV at mealtime.
Instead of eating on autopilot, do your best to really appreciate each bite!
Take Things Slow And Steady
Resist the urge to kill yourself at the gym during your first week or two.
Doing too much too soon may slightly bump up your initial weight loss, but it’ll drastically increase your chance of burning out later.
Weight Loss During Stages 2-4
Switch Things Up
Consider adding high-intensity workouts to your regiment in phase 2.
This HIIT training can prevent weight loss stalls by optimizing your body’s production of testosterone, HGH, insulin, and other important hormones.
Get Adequate Protein
Be sure to fill up on protein and fibrous foods during these phases.
These foods help you stay fuller for longer, making it easier to stick with reduced calorie consumption in the long run.
Good protein choices include eggs, red meat, aged dairy, and sprouted/soaked beans.
Cut Back On Alcohol
Alcohol is usually full of empty calories. This is one of the reasons why I cut out alcohol completely in 2019!
Even worse, it can make you prone to overeating!
A possible exception is high-quality wine.
Some people find that wine has an appetite-blunting effect, as evidenced by its ability to normalize blood sugar.
Don't Obsess Over The Scale
Don’t forget that weight loss is a journey — not a singular destination.
It’s no big deal if your weight plateaus or even goes up every once in a while.
You're still on the right track as long as your weight goes down weekly and month by month.
Weight Loss Top FAQs
How Long Does It Take To Lose Weight
It typically takes anywhere from 5-7 weeks after the initial ‘whoosh’ to lose tangible weight.
Where Will I Notice That I’m Losing Weight?
That depends on many things, notably your gender.
Men tend to lose weight from the belly first, while women tend to lose weight from the arms and hips first.
If your clothing is beginning to feel looser and baggier, you’re likely on the right path.
The 4 Stages Of Weight Loss: Summing Things Up
Well, there you have it!
Losing weight may be difficult, but don’t feel daunted. You can get rid of your apron belly or moobs if you wish.
Despite suffering from Chronic Fatigue Syndrome (CFS), I've done it myself — so can you.
One more thing to remember about weight loss: don’t forget to enjoy the journey. Someday you’ll look back on the road you took to reach your goal weight and smile!