Besides diet, physical exercise is key to weight loss. However, many people who exercise daily wonder when they will start to see results. These results will depend largely on a multitude of factors, such as the type of exercise, its intensity, and the individual's metabolism.
In the following article we will talk in detail about when weight loss results are visible in relation to physical exercise.
How weight loss works
First of all, it's important to understand how the weight loss process works. It depends on the number of calories consumed versus the number burned. For weight loss to occur, a person must be in a calorie deficit , or in other words, consume fewer calories than they burn.
The body needs a specific amount of energy to function, known as the basal metabolic rate (BMR) . If a person engages in physical activity, the number of calories burned will increase considerably, creating the necessary deficit for weight loss. However, it's important to note that weight loss isn't always immediate, as the body needs time to adapt to the increased physical activity.
What factors will influence weight loss?
Type of physical exercise
Not all exercises are created equal when it comes to weight loss. Cardiovascular exercises are generally quite effective at burning calories and can help you lose weight faster. Strength training, on the other hand, while not burning as many calories as cardio, helps build muscle mass. More muscle mass increases your basal metabolic rate, thus promoting weight loss at rest.
Intensity and frequency
The intensity and frequency of exercise are also factors to consider when it comes to weight loss. Engaging in intense physical activity four to five days a week will lead to immediate weight loss.
Metabolism
A person's metabolism will also influence weight loss. Some people have a faster metabolism that helps them burn calories more efficiently, while others have a slower metabolism.
Food
To achieve good results in terms of weight loss, it is key to combine exercise with a balanced diet that is in a calorie deficit.
When do you start to see results?
While results vary from person to person, weight loss typically begins between two and four weeks after starting an exercise routine combined with a calorie-deficit diet. For significant weight loss, eight to twelve weeks of sustained effort are necessary.
First two weeks
The body will adapt to the new physical activity. A slight weight loss occurs due to water loss.
Week 3 to 4
From the third week onwards, the metabolism becomes much more consistently active. It's normal to lose one kilogram per week, provided that physical exercise is combined with a calorie-deficit diet.
Week 5 to 8
After a month, the body will begin to lose fat more noticeably. If you continue exercising regularly and maintain a balanced diet, you can expect to lose one to two kilos per week.
From week 8
After week 8, weight loss is quite noticeable and significant. Furthermore, if the person has been able to increase their muscle mass, they can burn a considerable number of calories even at rest.