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How Long Does It Take To See Weight Loss Results?

How long does it take to see weight loss results? This is something a lot of people ask as soon as they get started on a new regimen, and can be source of motivation to continue working.

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How Long Does It Take To See Weight Loss Results

If you have started following a healthy weight loss diet and a workout regime, you might already be wondering how long does it take to see weight loss results? Though you may feel the difference in just a few days of healthy lifestyle habits, it generally takes a little longer before you and others can see the results of your hard work.

The time it takes for weight loss results to appear to you and others can vary a lot from one person to another. There are many factors that come into play, including your diet, exercise and your starting weight. There is a lot more associated with weight loss than just the number on the scale.

How Long Does It Take To See Weight Loss Results?
How Long Does It Take To See Weight Loss Results?

To find out how long it takes to see weight loss results, let us dive deeper and try to understand what you can expect on your weight loss journey.

Fat Loss Vs Weight Loss

Your body weight is a representation of everything in your body, the fat, bones, muscles, organs and fluids. When the scale drops, you can be losing any of these. Those who are looking for weight loss are actually interested in losing fat and not just the number.

The initial weight loss you see on the scale is not a fat loss but water loss, particularly if you are on a carb-restricted and low-sodium diet. This type of weight loss is quick and generally shows up on the scale and not on the clothing size.

Fat Loss Vs Weight Loss
Fat Loss Vs Weight Loss

On the other hand, fat loss takes longer to be noticeable as it occurs at a slower rate. If you are following a workout routine, it is possible that your weight scale doesn’t show many changes even if you get slimmer because you are losing fat and gaining muscle mass at the same time.

When Weight Loss Becomes Noticeable

Consistency is the key when you use any workout or diet routine to lose those extra pounds from your body. However, there are numerous factors that affect how quickly these lifestyle changes show results.

Weight loss can differ between individuals and there is no definite answer to how long a weight loss program takes to show effects. Here are some of the reasons why weight loss can vary from one person to another.

Starting Weight

The initial weight when you start a weight loss program affects how soon you start noticing results. If you fall into the obese weight range, it takes longer to see noticeable changes.

If you have a smaller build, your weight loss can be noticeable quickly. Those who have a bigger build may see faster weight loss in the initial phases.

Diet

There are many diet plans that focus on losing an initial considerable weight. These popular programs give you quick results for a week or two when food restrictions are quite intense and you lose weight. This means your weight loss becomes noticeable quickly when you adopt such a diet plan.

However, such initial weight loss often returns back as it is caused due to water loss from a carb-restricted diet and is not an actual fat loss.

Carbohydrate Intake

How soon you see weight loss results depends a lot on your daily carb intake. If you follow a low-carb diet, you can lose a lot of weight in the form of water loss in the initial days of starting a diet or workout routine. This is because the body needs water to store carbs.

So when you take lesser carbs, the stored water is lost and you appear slimmer to yourself and others even when your body fat has not reduced.

For some, this water weight loss can result in a size drop for clothing. However, water loss is different from fat loss. It is important to follow a comprehensive weight loss program for long-term results rather than just focusing on water loss by cutting down on carbs.

Measurement Method

Different people have different goals when they start any weight loss program. Some may want to fit into a smaller size while others may want to see a drop in the scale number.

For some others, a flatter tummy or a slimmer thigh would matter more. Though we all want to feel and look better, the way we measure the progress makes a difference.

For most people, weight loss results first show up on the weighing scale. If you use a digital scale, you can see the smallest changes to your body weight which is harder to notice on a part of the body.

Next, you can see results on your clothes. Though you may not get a size smaller all of a sudden, you start noticing that your clothes fit differently.

Some people start to notice their body parts getting slimmer. While this depends on your body composition, such changes occur before or after your clothes start fitting loose. Changes you see on the part of your body are faster if your weight loss program includes workout.

Timeline For Weight Loss Results

The average healthy weight loss per week depends largely on individual factors but the standard is 1 to 2 pounds per week. This is the actual fat loss resulting from an effective diet and workout regime.

Any number greater than this means you are not on a track to healthy weight loss. Starvation diets used for rapid weight loss are often unsustainable and ultimately ruin your fitness plans.

Timeline For Weight Loss Results
Timeline For Weight Loss Results

Here is a sample timeline that shows the changes you see when you stick to a healthy diet and workout program though it may not work for everybody.

Week 1 – You can see the scale dropping by up to five pounds and feel better though your body does not show noticeable changes.

Week 2 – In this week, you start seeing changes in how your body looks and feels. Your clothes start fitting better and exercise becomes easier.

Week 3 – This is when the weight loss program starts feeling effective. If you maintain consistency, your body responds to the changes and you feel your efforts are being successful.

Week 4 – During this week, you might have reduced so much weight that you can go a size down for clothing.

Week 5 – By this time, your weight loss plan becomes a normal routine. Based on your weight loss goals, you can now adjust the plan to lose more weight or maintain the weight loss.

Conclusion

A healthy, consistent weight loss program certainly starts showing noticeable results in a few weeks of diet and exercise but it is important that you are patient and set realistic expectations.

Every individual has a different body composition and the rate at which he loses weight differs from others. Stay motivated on your journey to healthy weight loss to see effective results that bring many more benefits along.

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Weight Loss

How Much Initial Weight Loss Is Water Weight?

When you adopt a new weight loss program involving effective diet and workout regime, you generally see a sudden loss of body weight, which is almost always just water weight

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Water Weight

When you adopt a new weight loss program involving effective diet and workout regime, you generally see a sudden loss of body weight. Such a drastic weight loss is often encouraging and pleasing and motivates you to continue the efforts, but this could very well be water weight.

However, after this initial weight loss, you are likely to see the results slowing down. The reason is the initial water weight loss that occurs in the first few weeks of your weight loss program.

Water Weight
Water Weight

In this post, let us try to understand how much water weight you can lose in the initial phases of your weight loss routine and what you can expect when you introduce lifestyle changes to become slim and fit.

What Is Water Weight?

Water makes up about 60 per cent of your total body weight as it is essential for bodily functions. The exact amount of water your body stores depends on a variety of factors including your body composition, age and sex.

However, the foods you eat lead to retaining a few pounds of water in the body. Carbs and sodium are two of the most significant factors affecting water retention in the body.

The amount of water weight in your body varies from person to person, though an average individual carries 1-5 pounds.

Apart from foods, medications can also cause water retention, particularly those used to treat blood pressure, diabetes, cholesterol and inflammation.

Water loss occurs faster than fat loss and often seen at the beginning of a lifestyle change because the body gets rid of stored water in various ways. For example, the body turns to glycogen for energy when you start working out.

You can store 400 grams of glycogen in the body but each gram contains about 3g of water with it. This means an additional 3.5 pounds of water in the body. When you do some physical activity, you also lose a lot of water through sweating.

How Much Water Weight You Can Lose?

At the beginning of your weight loss journey, it is possible that you find yourself weighing a few pounds lighter as you step on the scale.

While this can inspire and encourage you to keep working hard towards your goal, you are likely to see fluctuations in weight loss after a few weeks. This is because the initial weight loss occurs due to a change in fat, water and mass.

One can lose as much as 20 pounds of water weight in just one week. This weight loss occurs during the first 1-2 weeks of a diet or exercise routine.

After this period, you lose very little water from the body and even get the water back. The amount of water you lose and the rate at which this initial water loss occurs depends on a lot of factors.

Some foods and nutrients can change your body’s water levels temporarily and affect how you lose weight in the initial weeks of your weight loss journey.

Low-Carb Diet

Diets low in carbs often result in drastic weight loss during the initial weeks because of water loss.

This is because your body turns to glycogen stores for energy when you limit your carbohydrate intake. Every gram of carb used by the body causes 2.6 grams of water loss.

High-Protein Diet

Those who follow a protein-rich diet for weight loss can experience higher water loss through urine.

This is because protein breakdown produces nitrogen-containing wastes like urea in the body that need water for removal.

Caffeine

Being a diuretic, caffeine increases water loss by stimulating urine. Such an effect is common in those who are new to caffeinated beverages.

Those who already take tea and coffee might not experience much effect on water loss.

Sodium

High-salt foods and processed items often cause water retention because your kidneys find it difficult to excrete sodium if taken in large amounts.

When you limit your intake of processed foods and salt, your kidneys can start flushing out water and sodium, resulting in weight loss and numerous other benefits for the body.

Alcohol

Alcohol is known to cause dehydration because of its water losing effect. It acts on a hormone regulating how much water you lose through urination.

So, those who take alcohol can experience a higher water loss though it is not a good way to lose weight.

Exercise

Intense training and workouts, particularly those done in hot climatic conditions, increase the rate of sweating and water loss to a great extent.

This is why some athletes weigh themselves before and after workouts to determine how much water they should drink to make up for the loss.

The Most Effective Ways To Lose Water Weight

The best way to lose water weight is to follow a balanced diet that focuses on whole foods like fruits and vegetables and limits the intake of processed and junk foods. As processed foods are loaded with sodium and carbs, they cause a lot of water retention.

Whole foods, on the other hand, are rich in potassium which boosts water loss to maintain a fluid balance in the body. This means, following a plant-based diet is a great way to get rid of excess water from the body.

Effective Ways To Lose Water Weight
Effective Ways To Lose Water Weight

Another effective way to lose water is by drinking plenty of water. This may seem strange but it is true. Your body retains water when dehydrated so increasing your water intake reduces water retention.

Regular exercises can also lead to less water retention as sweating gets rid of sodium, glycogen and water. If you perform intense workouts, you burn glycogen and lose sodium through sweat, thereby losing a lot of water as compared to other individuals.

What To Expect From Your Weight Loss Efforts?

While the initial weight loss can seem quite encouraging, it can slow down after you have lost the water weight. To keep losing weight on a consistent basis, you should follow an effective diet and workout regime that results in fat loss.

You can decrease your daily calorie intake and burn more calories through exercise to create a calorie deficit resulting in effective weight loss.

Follow a balanced diet consisting of grains, vegetables, fruits, proteins and low-fat dairy and limit the intake of salt and processed foods to see desired weight loss results.

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How To Test Your BMI Online? A Complete Guide

Obesity has increased three-fold in the last 4 decades, to figure out if you’re at risk, there are many ways to test your BMI online.

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Test Your BMI Online

In recent years, obesity has become one of the biggest risk factors causing a variety of life-threatening health problems. It has increased three-fold in the last four decades. To figure out if you’re at risk, there are many ways to test your BMI online.

Obesity can result from poor eating habits and an inactive lifestyle. In such a scenario, a lot of people look for ways to manage weight. 

Test Your BMI Online

BMI is a term that is used widely when measuring and managing weight. This simple term represents a key index relating to a person’s height and weight.

In this guide, let us discuss how you can test your BMI online and stay on the top of your health and fitness. 

What Is BMI?

BMI or Body Mass Index is a value obtained from one’s height and weight measurements. Calculating your BMI is a way to find out whether your weight falls within a healthy range. It is an index used universally to measure health risks associated with weight. 

Doctors often use this value to determine whether you are underweight, normal weight, overweight or obese. This means it is an important factor in maintaining optimum health and fitness.

A normal value of BMI indicates that you have an ideal weight. A healthy BMI can keep you free from the risks of diseases like type 2 diabetes, hypertension and heart problems. 

Body Mass Index is the ratio of a person’s weight and the height. It is a quantified measure of the amount of fat, muscles and bones in the body.

To be able to use BMI, you should know how to calculate it and the normal and other ranges for the values. 

How To Test BMI

A BMI test means calculation of your body mass index. To be able to calculate the index, you should measure your height in metres and weight in kilogram.

A BMI test measures the body fat level. You can use the BMI calculation formula to calculate it manually using your height and weight measurements. 

BMI = weight (in kgs) / [height (in metres)]2

However, if you don’t want to calculate by yourself, you can test your BMI online using BMI calculator tools available on the internet. This online tool calculates your BMI value automatically using the height and weight you enter. 

BMI Calculator

A BMI calculator is a useful online tool that gives you an indication of your body fat and tells you whether your weight falls within a healthy range. The online calculator uses the mathematical formula to calculate your Body Mass Index value based on your height and weight measurements. 

The BMI calculator works for both men and women and tells you what range of weight you fall into.

Test Your BMI Online
Test Your BMI Online

While a basic online BMI calculator returns the BMI value and weight range for your weight and height, some more powerful tools even tell you your healthy weight and how much you should lose to get into the healthy range. Such insights make it easy for you to use BMI for your weight management and health tracking. 

BMI calculator works for adults and should not be used for children. Apart from this, a BMI calculator may not work for you if you are a highly active individual or an athlete.

This is because your body weight is high because of the muscle mass and not fat, which is healthy but you get a higher BMI. In this case, high BMI reading does not indicate health risks. 

BMI Ranges

Your BMI value can fall into one of the five categories to give an indication of your health. While these values can differ for different countries, the general interpretation of BMI for the Asian body types is as follows:

  • Less than 18.5 – Underweight
  • Between 18.5 – 24.9 – Normal weight
  • Between 25 – 29.9 – Overweight
  • Between 30 – 35 – Obese
  • More than 35 – Severely obese

A BMI that does not fall in the normal weight category can indicate health risks for you. A high BMI is associated with the risks of developing conditions like diabetes, stroke, high blood pressure, heart disease, osteoarthritis, liver diseases and certain types of cancers. By making changes to your diet and lifestyle and indulging in moderate exercises, you can lower your body fat and get a healthy BMI value. 

Just like high BMI, low BMI can also indicate risks for health problems. If you don’t have sufficient body fat and healthy weight, you can experience conditions like anaemia, reduced immune function, bone loss and heart issues. You can consult a doctor to find out how you can have a healthy weight range. 

Are BMI Tests Reliable?

Body Mass Index is a broad picture of how your weight is affecting your health and the risks of medical issues. Though it may not give the exact measure of these risks, it provides valuable feedback.

It is a good idea to test your BMI online, but it is advisable to use the feedback in the context of other measurements to get reliable insight into your health and medical risks. 

There are two important measurements that you can use with BMI calculation to analyze your health and weight. 

Waist To Hip Ratio – This value is obtained by dividing the waist measurement by the hip measurement.

The ratio of over 0.9 for men and 0.85 for women is associated with increased risks of health problems. 

Waist To Height Ratio – This ratio is obtained by dividing your waist by height. It is recommended that your waist circumference should be less than half of your height. This means a ratio of 0.5 or lower is an ideal value. 

Testing your BMI online is a quick, easy and convenient way of assessing your health on the basis of your body weight and height.

Online calculators make it affordable to test your BMI on a routine basis to maintain good health and avoid risks of serious health conditions like type 2 diabetes, hypertension and other problems.

Visit BMI_calculator.com.au to test your BMI.

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Weight Loss

How To Get Rid of Flabby Arms After Weight Loss?

Even after losing weight, the loose skin across various parts of your body are hard to get rid off! A few exercise can help you get rid of flabby arms after weight loss.

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Weight loss is certainly a life-saver. You reduce your body fat to a healthy level to reduce strain on your joints and decrease the risks of chronic diseases. However, when you lose a significant amount of weight at once, you may develop loose skin in various areas. This can be really disheartening particularly when it is under the arms which look really bad. In this article, we will learn how to get rid of flabby arms after weight loss?

Flabby Arms After Weight Loss
Flabby Arms After Weight Loss

Once you have achieved your weight loss goal, your next challenge might be to get rid of flabby arms. While some people may need surgery to remove this loose skin, others can achieve it by simple lifestyle changes.

Today, we discuss some effective exercises that help minimize the appearance of flabby arms and tone them. 

How To Get Rid of Flabby Arms After Weight Loss?

Here we show you a list of exercises that are fairly easy to do. You can also do these exercises at home. These exercises may help you learn how To Get Rid of Flabby Arms After Weight Loss?

Triceps Pushups

Push-Ups work effectively at toning and strengthening your chest and arm muscles. Triceps pushups is a modified pushup workout done on the knees. You start in a plank position balancing the body on the palms and knees. Make sure the back is straight at all times. Once you get a good balance, you can proceed to balance on the toe. 

From this position, lower your entire body towards the ground keeping the elbows near the rib cage. Lower till the shoulder is in line with the elbow. Pause for some seconds and then go back to the starting plank position. Repeat the exercise 10 times and do 3-4 sets everyday resting in between. 

Triceps Step-ups

A simple arm-toning exercise that proves effective at getting rid of flabby arms, triceps step-ups are easy to do. You start in a plank position and remain straight by balancing the elbows and toes.

Ensure that your core is squeezed and feels it. Next, get on your hands alternating them and then on the elbows. Do this quickly to work your arm muscles.

Triceps Step-Ups
Triceps Step-Ups

Repeat for 30 seconds before taking a rest and then repeat again. Beginners can also consider doing it on the knees instead of toes. 

Triceps Dips

This exercise is easy to perform and can be done with the help of a chair, bench or couch. Sit at the edge and place the arms behind you, keeping a shoulder-width distance between your arms.

Keep your back straight and sit at the edge of the chair or bench stretching the legs out in your front. Next, bend your elbows behind and lower the body towards the ground. 

Hold the position for a few seconds and then push the body up again by straightening your arms. Repeat the step for about 20 times and do 2-3 sets every day to get effective results at tightening loose skin in the arms. 

Bicep Curls

An effective weight-training workout known to work the upper and lower arm muscles, bicep curls are great for flabby arms and can give desired results when done regularly.

For this exercise, you can choose the dumbbell weight you can lift comfortably. In a standing position, hold the dumbbells in both the hands keeping the palms facing the thighs. 

Keep the feet shoulder-width apart and use the core muscles to lift the weights. Bend the elbows and lift the dumbbells by bringing the arms up to the shoulders. To maintain correct form, keep the elbows closer to your sides.

Hold the position for some time before lowering the arms to bring the dumbbells down. You can start with a set of 20 repetitions and progress gradually according to the level of your comfort. 

Standing Arm Circles

One of the simplest exercises that work on flabby arms, standing arms circles are easy to do even for beginners. To do this exercise, stand straight on the floor with your feet pointing ahead.

Get the ‘golfer’s grip’ hand position by placing the fingertips into the pad of the hand, pointing the thumb out. It is essential to achieve this hand pose before doing the exercise. 

Keep your shoulder blades squeezed together and bring the arms out to the sides at the level of the shoulder. With the palms facing downward, rotate the arms forward.

Then face the palms upward and rotate them backwards. See that the shoulders are squeezed and the legs are straight.  

Plank Slaps

This is another simple exercise for flabby arms and works at tightening loose arm skin. Get the body in a plank position with the palms rested on the mat and toes stretched on the ground backwards.

Plank Slaps
Plank Slaps

The body should have a curved posture on all your fours. Now, use the left hand to touch the upper arm of the right hand and vice versa.

Continue the step in the same position for at least 30 seconds before taking a break. You can increase the number of repetitions as you feel comfortable. 

Side Plank With Weight

Planks work great for working out the core. Adding a pair of dumbbells to a side plank delivers twofold benefits.

This exercise not only works out your core but also your arms and can get you rid of flabby arms. To perform this exercise, you can take a dumbbell of any weight you like. 

Start by resting on your elbow in the side plank position. Focus on your form to hold the position correctly. Keep the elbow below the shoulder and the feet on the top of the other.

Hold the dumbbell on the other hand. Then, gradually lift your hip off the surface in such a way that your shoulders to ankle form a line. 

Next, extend the arm in which you are holding the weight. Bring the arm back in its starting position. Switch the sides and follow the steps again while paying attention to the breathing pattern. Repeat the exercise for at least ten times. 

Scissors

An excellent solution for those who are troubled by flabby arms, scissors is easy to accomplish and needs no equipment. You just need to spread your mat and have some space.

Stand keeping your legs apart and take a starting position by extending the arms towards the sides. Next, bring the arms towards the front and cross them as if they were the blades of a scissor. 

Then, return to your starting position. Repeat the exercise for a few minutes to get effective results.

Following a regular routine with this workout can help tighten the arm skin and get you rid of flabby arms, getting them toned and strengthened. 

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