Anyone thinking of embarking on a weight loss journey wants the journey to be successful, weight loss quick and the results consistently good. Weight loss is a process that involves balancing both body and mind. However, it happens to almost everyone that at some point the weight stops going down and the reasons seem not clear. We all start with high hopes and expectations, but forget that weight loss is a marathon, not a sprint.

In the following blog article, we will get to know the different stages of weight loss and find out how quickly it is reasonable to lose weight.

What are the stages of weight loss?

Weight loss usually occurs in two stages – first is an early and rapid weight loss stage, followed by a slower and longer period of weight loss. During the second stage avoiding weight gain is a real challenge. However, if you act consciously and confidently, it is possible to come from this difficult journey out as a winner.

Stage 1: early and rapid weight loss

The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first few weeks.

In the beginning, your weight loss will be mostly due to water loss. For example, if you’re following a low carb diet, it will result in less water being stored in your body and a net loss of water.

Weight loss tends to happen more rapidly in people who follow a low carb diet than in those who follow a low fat diet, as those on a low carb diet deplete their body’s carb stores faster, along with water.

Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss. For example, men are likely to lose weight more quickly than women and older adults may lose weight more quickly than younger adults.

Additionally, you’re likely to lose weight more quickly if you have a higher starting weight and exercise more often.

Stage 2: Slow weight loss

In the second stage (usually after the first few weeks), weight loss occurs at a much slower rate and will usually be due mostly to fat loss. It even might be that the weight does not drop for several weeks, no matter how healthy your diet is.

Stagnations in weight loss can occur due to metabolic adaptations where the metabolism slows down and the number of calories burned during exercise decreases. During this period, the most important thing is not to give up and continue to adhere to the rules of a healthy diet and be physically active. Weight loss stops more often in those who follow a diet with too many restrictions and whose daily caloric intake from food is less than 1500 kcal.

Remember: starving is not a reasonable method for losing weight, because you limit the body’s access to important nutrients and the metabolism slows down. The main dietary recommendation is to ensure that fiber intake is sufficient. Fiber helps to create a feeling of fullness and speed up metabolism. Sources of fiber are:

• Vegetables, berries, fruits (don’t overdo them)

• Nuts-seeds

• Whole grain products

• Legumes

How fast is it reasonable to lose weight?

Nutritionists recommend weight loss at a rate of 0.5-1 kg per week. While faster results may seem to tempt, they often come with health risks, such as:

• Loss of muscle mass

• Slowing down of metabolism

• Fatigue and lack of nutrients

The key to long-term success is consistency and establishing healthy habits. Rapid weight loss is not always permanent.

Fat loss vs. weight loss

While the terms “weight loss” and “fat loss” are often used interchangeably, they have different meanings. Weight loss is a decrease in overall body weight from stored carbs, protein, water, and fat, while fat loss is weight loss only from fat. Fat loss is a healthier goal than weight loss since weight loss may include water and muscle loss.

Maintaining muscle is important for supporting healthy blood sugar levels, managing inflammation, and maintaining your mobility as you age.

While a standard scale can’t differentiate between weight loss and fat loss, you can increase the likelihood of fat loss by eating plenty of protein and creating a calorie deficit by engaging in more physical activity and reducing your overall calorie intake.

Strategies for maintaining weight loss

Here are some diet and lifestyle tips that can help you lose weight better and avoid unwanted weight gain.

• Engage in self-monitoring behaviors such as tracking your diet and exercise: Keep a food diary and exercise regularly. Make sure that there is both cardio and strength training in the training plan every week.

• Find physical activities that you enjoy: for example, cycling, walking, swimming, playing outside with the children.

• Try to keep healthy foods such as vegetables, nuts, seeds, legumes and berries available at home. Eat at least 500g of vegetables every day, excluding potatoes and sweet potatoes.

• Fill your plate with whole foods: When possible, choose whole, minimally processed foods such as fruits, vegetables, whole grains, and lean meats. These foods can help keep you full and provide the body with the nutrients it needs to support weight loss and overall health.

• Make quality sleep a priority and try to reduce stress: Lack of sleep and stress can sabotage your weight loss goals.

Join the #BeMoreWeek smoothie challenge and lose weight

In just 2 weeks, on January 27, the BeMoreWeek smoothie challenge will start. All participants will drink at least one smoothie every day for 7 days. Thanks to the smoothie, you can add plenty of fiber to your menu and thereby support your digestion and metabolism. Add Be More fiber-rich smoothie powders to the smoothie: Be Slim and Liver Detox, and your smoothie will become a real health bomb.
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Read more about smoothie challenge!

Used source: https://www.healthline.com/nutrition/weight-loss-stages#fat-loss-vs-weight-loss