By Gabe Sanders PhD, NSCA-CSCS

For most of us, the idea of weight loss sounds great. Thinking of yourself ten to thirty pounds lighter can be enough to motivate you to begin a diet and exercise program. Unfortunately, the reality of healthy weight loss is that it isn’t easy and it takes time.

There are no quick, easy solutions. Do not be fooled by the quick five pounds that you lose at first, as this can often be misleading because this may not be a true indicator of the rest of your weight loss journey. Be patient and consistent for at least four weeks.  Yes, four weeks, to give your new lifestyle a chance.  After your four-week effort, you may feel accomplished but still not totally satisfied with your progress.  Your goals will most likely change after your first four weeks are completed.  You should take time to re-evaluate and gear up for continued change.

A large majority of successful weight loss research studies that have been conducted work within twelve-week or longer periods of time to see change. On the contrary, a review of literature in 2005 found that most commercial diets (in other words, fad diets) were not cost effective; had high dropout and failure rates, and these individuals had a high probability of regaining weight². The best solution to weight loss is patient and consistent diet and exercise change.

A Timeline for Change

Weeks 0-4

This is your initial change period. Weight will likely “fall off” quickly; especially if you are making a significant change to your diet and physical activity for the first time.  Towards the end of the four weeks, the weight loss may slow, but do not lose motivation as this is typical.  If the weight loss slows and your diet and exercise have maintained or increased, you are still improving your body composition and health outcomes.

Weeks 5-8

This is your maintenance period. Drastic weight changes may not be apparent during this period of time, but you should focus on maintaining your new lifestyle and not reverting back to old habits. This part of your journey may feel difficult! While you will not see the drastic week-to-week improvements during this time, you will see and feel the difference by week eight.  Measure your waist!

Weeks 9 and beyond

By now you have been working hard for over two months and the thought of picking up that cookie and skipping an exercise day is not an option! Because you have been exercising regularly, your body has begun to increase its muscle mass.  Those initial increases in strength and endurance that you felt during the first 8 weeks were your body’s neuromuscular/cardiovascular systems adapting to exercise.  The actual increases in muscle size and muscular /cardiovascular endurance will likely not begin until after your second month of consistent cardio/ resistance exercise.

The best things in life are the things you work the hardest for! The sense of accomplishment you will feel once you lose weight and improve your health is worth the work it will take to get there.  Remember before starting any exercise regimen, consult with your physician or healthcare provider.

Article’s Resources

Rippe JM, Price JM, Hess SA, Kline G, DeMers KA, Damitz S, & Freedson P. Improved Psychological Well-Being, Quality of Life, and Health Practices in Moderately Overweight Women Participating in a 12-Week Structured Weight Loss Program. Obesity. 2008; 6(3):208-218.

Tsai AG, Wadden TA. Systematic Review: An Evaluation of Major Commercial Weight Loss Programs in the United States Annals of Internal Medicine. 2005;142(1):56-66.