How long does it REALLY take to see results?
I am often asked by clients how long it takes to start seeing results. This often comes from people who are expecting fat to melt off quickly once they start making changes. Unfortunately, there is no quick fix. Real change takes time and lots of work...but is totally worth it!
Results are different for everyone.
Depending on your starting point, you may begin seeing some immediate changes. If you have a lot of weight to lose, you typically see change happen quickly once you begin to dial in your nutrition and exercise. However, there is no real set time period for seeing results when you are talking about physical results. Some people see small changes in as little as 1 week, while it takes others 3-4 weeks to see any real changes. However, you should notice some non-scale victories within a couple of weeks of cleaning up your diet and working out.
It took time to put weight on, it will take time to take it off.
You didn’t gain that extra 20 pounds overnight...so you won’t take it off overnight. In order to lose one pound of weight, you need to cut 3500 calories. If you want to sustain your weight loss over time, then simply restricting your calories is NOT an effective strategy. Instead, you need to cycle your calories and macronutrients so that you don’t create a lower set point for your metabolism. That takes a bit more time, and intentionality, but will truly pay off in the long run. Taking your time with your weight loss ensures you won’t yo-yo back after a crash diet messes with your metabolic rate!
Consistency is Key
If you want to see real results that last, you are going to have to make changes to how you live and build consistency with those new habits. That won’t happen in a week, but can happen as early as 3-4 weeks into the program. However, the real change may not happen until a couple of months into your health and fitness journey, once you’ve created ingrained habits that allow your body to function optimally.
Results can happen shortly after starting a new health and fitness regimen, no doubt, but real results that last and can be sustained over time will take longer. Those kinds of results will require hard work, accountability, encouragement and intentionality. While the progress towards those goals may seem slower, it will actually get you to your goal more effectively.
So my friend, stop putting so much pressure on immediate results and learn to love the process. Build habits that can be sustained and watch as you create results that last a lifetime. Let me be your cheerleader and help you see the results you so desperately want!