One older review of 29 studies found that participants who lost weight through dieting regained more than half of the weight they lost within 2 years, and by 5 years, they had regained more than 80% of the weight they lost ( 15). The evidence to support dieting for sustainable weight loss is far from convincing. The rapid weight loss phase is when you’ll notice the most significant physical changes. Weight loss occurs in two phases - a rapid weight loss phase followed by a slower weight loss phase.
In either case, you’ll likely need to make adjustments to your diet and lifestyle over time to reach your goal. However, weight loss plateaus more commonly occur because many diets are overly restrictive and hard to follow, causing people to deviate from them ( 9).Īs such, it’s important to follow a dietary pattern that fits your lifestyle and preferences so that you can stick with it long term. Weight loss plateaus can occur due to metabolic adaptations that decrease your metabolism and the number of calories you burn while exercising ( 8). Weight loss in the second stage occurs at a much slower rate, but it primarily comes from body fat, generally after 6 weeks and beyond ( 1).Īt times, you may experience a weight loss plateau during which you experience little to no weight loss. However, in the long term, the research remains mixed as to whether a low carb or keto diet offers an advantage for overall weight loss over a low fat diet ( 3, 4, 5).įactors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss.įor example, men are more likely to lose weight quicker than women, and older adults may lose weight quicker than their younger counterparts, although some of this weight loss may be muscle ( 6, 7).Īt the same time, you’re likely to lose weight quicker if you have a higher starting weight and exercise more frequently.
Weight loss tends to occur more rapidly in people who follow a low carb or keto diet than those who follow a low fat diet, as they deplete their body’s carb stores faster, along with water ( 2). Most of the weight loss in this stage comes from carb stores, protein, and water - and to a lesser extent, body fat.
It usually happens within the first 4–6 weeks ( 1). 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. Weight loss generally occurs in two stages - an early, rapid weight loss stage followed by a slower, longer period of weight loss ( 1).
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