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Body Stages of Weight Loss: What Happens to Your Body Throughout the Journey?

If you’re, like people, you’re probably eager to know when you’ll start seeing results from your weight loss journey. You might also be wondering whether the weight you’re shedding is primarily fat than muscle or water. The process of losing weight typically involves two phases: a stage followed by a slower phase. 

It’s important to grasp the stages of weight loss as we work towards our health and fitness goals. With each stage, our body composition shifts gradually as fat and muscle mass change.

In the early parts of the undertaking to lose weight, the body experiences an upsurge in energy since the metabolism has gone up, as well as glycogen stores in the muscles. However, during this phase, it is very important to carefully control the amount of carbohydrates, proteins, and fats for all their benefits and reduced side effects.

In the stages, significant fat loss occurs along with alterations, in body shape and size. It’s essential to aim for preserving muscle mass while shedding fat – achieving this balance requires a holistic approach encompassing diet, lifestyle choices, and exercise routines.

Female Stages of Noticing Weight Loss and How Much Weight Can You Lose

Stage 1-2 Weeks in – “The Honeymoon Phase”: Why You Might Feel Great

The “honeymoon phase” of a new relationship is when you and your partner both feel the very best. It’s likely that you find yourself feeling happy, lighthearted, and excited about the future. 

For many people in these early stages, the enthusiasm is so great that it can be hard to keep up with day-to-day life in addition to the new bond’s positive emotions. Some signs that the honeymoon phase may be happening are extra energy, feelings of security, and general talkativeness. 

This feeling of euphoria can be an extraordinary time between two people who have just begun a relationship. Enjoy this unique stage while it lasts!

Stage 3-4 Weeks in “The Wall”: Why You Might Feel Terrible

During these stages of losing weight, typically between Stage 3 and 4 weeks, the woman will experience an energy crash as fatigue sets in. This can occur due to a number of different bodily processes, such as glycogen depletion as well as metabolic changes from increased training stress. 

While it is natural for athletes to feel terrible during this period, it acts as a necessary adaptation to increasing workloads and will help build strength down the line. However, it is important to remain conscious of your body’s needs and not push through this wall for the sake of ‘toughing it out’ – rest and recovery are often the best solutions.

Stage 5-6 Weeks in “The Plateau”: Why You Might Feel OK Again

Many people hit a wall of sorts about 5-6 weeks into their wellness journey. Why? You’ve likely made decent progress, and you feel like this is a common point to experience a level of complacency or even an energy crash due to building habits, making choices, and cultivating new routines. 

Plateauing in your wellness journey can be ordinary and even necessary for future wellness development and shouldn’t cause any alarm as it is part of the process. 

During this stage, taking time to evaluate your progress and appreciate the small victories and recent accomplishments can help keep your momentum forward.

Also, read – Psychology of Weight Loss

Female Stages of Noticing Weight Loss and How Much Weight Can You Lose

Women experience phases of weight loss as they progress on their health and fitness journey making the process non-linear. Each woman’s body type reacts uniquely, to this journey. 

The initial stage for women in their weight loss journey involves understanding how fat is distributed in their bodies, enabling them to tailor their fitness programs and target specific areas of concern. Knowing these stages can also help women set weight loss goals.

These are biological aspects within an individual inclusive of genetic and environmental factors like diet. It is suggested that women, in general, can lose 1-2 pounds a week as a general rule of thumb when following a weight loss plan.

With that in mind, let’s explore what it truly takes to shed body mass. There are four stages to losing fat or overall body weight:

Phase 1 

Your body has stored sugar (known as glycogen when in a reserved state) that is ready to power whatever activity your body engages in, such as thinking, maintaining body heat, moving, etc. In the liver and muscles, respectively, the average-sized individual may store up to 300–400 calories in glycogen

The liver can be filled and drained but has a set size, like a cup. The muscles’ cells behave like balloons; they expand and contract noticeably. The more you exercise, the more weight your muscles can support.

Dehydration-related weight loss shouldn’t be confused with glycogen depletion-related weight loss.

Phase 2

It might feel like you have slowed down with your DTP or you might even stall a little and see a slower rate of weight loss during this phase. Well, here you are, not losing weight at all, yet you adhere to a low-calorie diet and intake.

Although this is typical, it can be very annoying. Without a doubt, this kind of stage of losing weight on your weight reduction journey can be intellectually and emotionally draining. Aside from the fact that you’re losing motivation, everything seems challenging.

Phase 3

After months of calorie restriction, you enter the third stage of weight loss. You must have already experienced a lot of emotional ups and downs. Finding balance throughout this stage of your weight loss journey is key to avoiding discouragement.

You might notice that you’re more consistent with your exercise and eating choices. You always follow your meal plan and regulate your portion sizes. As a result, you have established a solid base of beneficial routines. Additionally, you’ve realized that the weight loss process will require much time and effort.

Phase 4

Throughout this weight loss phase, you’ll understand that your habits are so established that you no longer give them any thought. 

You constantly look forward to your meal planning sessions, you have desires for meals that are high in vegetables and low in protein, and your friends no longer question your order when you eat out.

Phase 5

Many diet plans promote calorie restriction for weight loss. Yet the major issue with diets is the likelihood of regaining the lost weight after achieving initial results.

Prioritizing weight maintenance is essential alongside weight loss efforts. It’s important to not only adjust your eating habits to sustain weight loss but also make changes to your routines.

stages of weight loss

Stages of Fat Loss and How to Track Your Progress

Simply eating less has developed into a complex industry worth billions of dollars, complete with divisive diets and supplements. However, both strategies are equally effective, so let’s examine the foundations of fat loss and see how we may maximize it.

Fat loss has three stages: fat release, fat transit, and fat utilization. At each stage, specific adjustments can be made to improve the process, including when and what you eat, how you exercise, and even what supplements you take. 

So let’s look closely and see how we may make the most of our efforts:

1. Fat Release

Fat is first released into the bloodstream to start the process. Then, certain hormones connect to fat cells and start the process of lipolysis when muscles and other tissues require energy (the breakdown of fats and other lipids by hydrolysis to release fatty acids).

The naturally occurring caffeine and EGCG found in matcha and coffee are excellent supplements that efficiently release fat acids from their storage locations.

Several hormones, including glucagon, epinephrine, norepinephrine, growth hormone, and cortisol, cause lipolysis. Stress and hunger trigger the release of the majority of these hormones. Calories can be reduced to shallow levels to start the release.

2. Fat Transportation

Once released, albumin-like proteins move the fatty acids through the bloodstream. Then, these fatty acids are joined to carnitine before being transferred to the mitochondria, the cell’s power plant. 

Supplementing with carnitine and any other technique or substance that promotes circulation can optimize this process.

3. Fat Utilization

Everyone is concentrating on this one process. In essence, this is where the “burning” of fat loss progresses. The body breaks down fatty acids and uses them as fuel. 

Fatty acids may now originate from different parts of the body and be utilized, rather than always originating from the tissues closest to where the calories are being consumed.

Burning more calories while moving about will result in more significant energy expenditure. However, the body also expends calories to maintain the proper body temperature. Due to their increased demand for calories, people tend to eat more in colder climates.

Foods like chili or supplements that raise the body’s temperature will promote fat metabolism. This is because the body can only absorb water at body temperature. Thus even drinking cold water has been demonstrated to speed up metabolism.

Also, read – How to Lose Weight Fast Without Exercise

What are the Stages of Getting Abs?

Developing great abs is an important milestone for female individuals looking to get a fit physique. Though it may seem like a simple goal, great abs require hard work and dedication. 

Generally speaking, there are four main stages in the process of getting solid abdominal muscles: preparation, dieting, exercising, and recovery


When it comes to female empowerment, the first thing to consider is preparation. Women need to carefully determine their goals and assess any lifestyle changes that may be necessary in order to make them attainable. 

This includes commitments such as setting out a schedule of when to complete specific tasks and nurturing a support network of people who will push them towards succeeding with their goals. 

Much like strategic business planning, preparation is critical for female success; those who take the time upfront will be better equipped for longer-term success down the line.


Second, is the element of dieting. A successful diet requires more than simply cutting back on calories. It’s essential to focus on getting the suitable types of nutrients tailored to your specific body type, to achieve optimal health and wellness. 

Discipline is also essential – being mindful of what you eat and when will go a long way toward achieving your goals. With a good plan and personal dedication, it’s possible to make lifestyle changes that can lead to physical transformation.


The third is exercising, which includes more specific ab-targeting workouts that female individuals can use to sculpt their core muscle strength. 

Several ab-targeting workouts focus on strengthening core muscles and creating definition in the abs to supplement a sound fitness routine. However, getting a solid core requires effort and consistency; it’s important to note that merely completing ab-targeting exercises will take time to produce results. 

Dedication to workout regimens and proactive nutrition habits will be necessary for getting the desired abs.


After reaching the desired results, the final stage of a fitness regimen is recovering properly. Again, taking time to rest and getting adequate sleep is essential to offer your body time to heal and recuperate from all the hard work put into getting those results. 

Healthy habits such as stretching, a balanced diet, hydration, and incorporating recovery days throughout your routine will be beneficial for preventing any long-term injuries or fatigue. 

Making sure you prioritize recovery as part of your fitness journey will give better results and ensure that you are getting the most out of all your sweat sessions.

When Can You Expect to Notice Changes, in Your Weight After Starting a Routine?

The results of weight loss differ for each person. In common, experts suggest that you may begin to see some progress during the phase of your weight loss journey. 

Generally speaking, this stage takes place in the initial weeks of a new program and the amount of time spent in this stage depends on your goals and methodology. While regular exercise and portion control are essential factors, having a balanced and nutritious diet is vital for attaining lasting results. 

When first starting out, consider working with a qualified professional who has expertise in diet and nutrition for the best results.

  • 1-3 Weeks:

You can anticipate experiencing a little more energy and less bloating throughout the first several weeks. After that, depending on your caloric deficit, you should expect a shift in scale and possible loosening of your apparel.

But it’s crucial to keep in mind that every person is unique. So if your friend claims that they felt like their clothes were going to come off after losing 5 pounds, you can experience entirely opposite feelings following the same weight loss.

  • 4+ Weeks:

Again, there is no hard and fast rule, but after four weeks of weight loss, most women start to observe more obvious physical changes. 

In general, women can anticipate going down a size in apparel after losing around 10 pounds. But because sizes differ between clothing types and brands, this isn’t a science. 

However, you can use this to broadly predict when the majority of the physical changes will start to happen in your body, depending on your individual calorie deficit and weight-loss rate.

How Long to See Weight Loss Results?

Results, from losing weight can be seen within days or weeks of starting a weight loss program. The duration can vary from months to years depending on your weight loss goals. 

It’s clear that each person’s weight loss journey is unique in terms of circumstances and timeline. However, individuals who kick off their diet by cutting down on calorie intake usually start noticing improvements within one to two weeks even if it’s just a pound lost.

Your progress in shedding weight will become more noticeable and significant when you make changes, to your diet and lifestyle.

If you’re aiming to shed some weight making changes, to your diet and exercise routine could lead to weight loss within a week. However, for progress, it may take months or even up to a year before you see significant results.

Also, read – The Most Inspiring Fasting Weight Loss Success Stories

For instance, if a person is currently one kilogram above the desired weight and they are able to cut their daily calorie intake by 100, they can shed between one pound within two to a week depending on other factors. On the other hand, by reducing their food intake by 500 calories per day and incorporating a forty-five-minute exercise regime, one may be able to lose one to two pounds initial phase of the exercise regime which is between the first to the eighth week.

The time it takes to reach weight loss goals varies based on targets and starting points. With commitment and hard work, most individuals can begin noticing changes within about a week.


Your health and well-being are greatly enhanced by maintaining a healthy body weight. There is more to evaluate than the weight on the scale if you’ve altered your eating and exercise routines to lose weight.

The way your clothes fit and the shape of your new muscles are two examples of external signs. Other internal metrics include reduced pain, decreased blood pressure, improved sleep, and a greater sense of well-being.

Continue if you’re observing these beneficial changes. It might be time to reconsider your strategies if you experience unfavorable side effects like exhaustion or hair loss. 

To ensure you advance safely, you should work with a dietitian or a doctor.

Manahil Afzal

Manahil Afzal is a seasoned clinical nutritionist with a Master's degree in Human Nutrition and Dietetics, boasting three years of extensive experience in the field. With a passion for promoting health and wellness globally, Manahil has cultivated a thriving career as a freelance dietitian, guiding clients worldwide to achieve their fitness goals through personalized nutrition plans. As a testament to her expertise, she has also co-authored a cookbook aimed at fostering healthier eating habits. Now, Manahil lends her expertise as a nutritionist to [website's name], where she diligently reviews articles, providing valuable insights and ensuring accurate, evidence-based nutrition information for the platform's audience.

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