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What are the stages of weight loss?


What are the stages of weight loss?

Many people will be curious to see their weight loss results and may wonder whether it is due to fat or muscle loss while embarking on a weight loss regimen. You would have also prioritized eating healthy along with losing extra kilos. Although every weight loss journey is different, no matter which diet plan or program you choose, it’s vital to know what your body is going through at every stage.

Before you start with the weight loss solution, understanding the physical stages of weight loss can help you achieve your end goal – sustainable weight loss.

Stages of Weight Loss:

There is a typical pattern of weight loss stages, but you may go through some of the stages multiple times or skip some of the stages altogether during your weight loss journey. The first stage of weight loss is usually rapid (early), followed by a slower stage (a longer period of weight loss). The rapid weight loss phase is when you’ll notice the most significant physical changes. Each of these is described below.

Stage 1 – Rapid Weight Loss:

This stage usually occurs between four and six weeks after you begin losing weight, and you notice changes in your appearance and how your clothes fit. Most weight loss in this stage comes from carbohydrate stores, protein, water, and to a lesser extent, body fat. People following a low-carb diet tend to lose weight more rapidly than those who follow a low-fat diet, as their body depletes their carbohydrates and water reserves faster.

Your body begins to burn off excess glycogen stores with less calorie intake. While this results in a smaller number on the scale, you’re not losing fat during this phase. Once your body has burned off its excess glycogen stores, it can begin to burn fat. This is called ketosis.

Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss. The process of losing weight is more rapid for men than for women, and older individuals may lose weight more quickly, though some of it may come from muscle loss. Additionally, if you start heavier and exercise more often, you tend to lose weight faster.

Stage 2 – Slow Weight Loss:

Generally, after six weeks and beyond weight loss occurs at a much slower rate, primarily from body fat. Occasionally, you may experience a weight loss plateau during which little to no weight loss also happens. It can occur when your metabolism slows down and you burn fewer calories during exercise.

Diets that are overly restrictive and difficult to follow cause people to deviate from them, resulting in weight loss plateaus. A long-term dietary pattern that fits your lifestyle and preferences is necessary to reach your goal.

Fat Loss Vs Weight Loss:

Fat loss is weight loss, but not all weight loss is fat loss. Losing fat is a healthier goal than losing muscle or water, as it prioritizes fat loss. Knowing the difference is crucial so that when the numbers on the scale stall or you see fluctuations from day to day, you know it’s just normal weight loss.

While dieting, you should eat plenty of protein, create a calorie deficit meal plan, and increase your physical activity levels to encourage fat loss instead of just weight loss. In most cases, fat loss is the ultimate goal when losing weight, but when you first start restricting your calories, you lose weight, not fat.

Weight loss refers to decreased overall body weight from stored carbs, protein, water, and fat. Conversely, fat loss refers to weight loss from fat.

Weight Loss Maintenance Strategies:

The key to preventing weight gain is maintaining healthy dietary and lifestyle habits. In addition to losing weight, it’s important to change your behaviour and maintain your weight.

Here are a few strategies to help you lose weight and maintain it;

  • Track and Monitor:

Keeping a food journal and tracking your exercise can aid in self-monitoring and increases self-awareness to maintain your weight.

  • Increase the fiber and protein intake:

These foods can help keep you feeling full and provide your body with the necessary nutrients to support weight loss and your health. Millets, greens, whole grains, and vegetables are a major source of complex carbohydrates which provides satiety thus initiating weight loss.

  • Plan your activity:

Exercise comes in different forms, such as cycling, walking, swimming, skipping, taking the stairs, or playing outdoors. Find an activity you enjoy and do it often.

  • Prioritize your sleep and mood swings:

Sleep affects the levels of two hormones, leptin, and ghrelin, which control feelings of hunger and fullness. Without enough sleep, your brain signals an imbalance of these hormones, which is an appetite stimulant – that causes overnight snacking. Prolonged sleep loss makes you inactive, thus reducing physical activity which results in weight gain (Energy in > Energy out).

Furthermore, you find yourself in a vicious cycle of inactivity and disturbed sleep, which causes both physical and mood-related symptoms. Even partial sleep deprivation has a significant effect on mood leading to food cravings. Therefore, sufficient sleep or resting time is necessary for the weight maintenance phase.

  • Food swaps:

Here are a few healthy swaps to choose from various food groups;


Whole fruits and vegetable salads/sandwiches for packed foods; nuts/oilseeds/roasted makhana for fried foods; dates/raisins for the sweet tooth; soups/fruit juice/coconut water for carbonated beverages.

Obesigo: Low Cal Meal for Weight Loss

Obesigo is a high fiber, high protein, low-calorie meal replacement shake that provides important nutrients that a body needs, bridging any nutritional deficiencies present in an individual. They are formulated with essential nutrients, including protein and fiber, enriched with 27 vitamins and minerals.

Obesigo focuses on;

  • Weight Management
  • Diabetes Management
  • Pre and Post Bariatric Care
  • Promotes Satiety
  • Portion Controlled Low Cal Meal

Additionally, it is a low-carbohydrate, total food replacement for the dietary management of obesity, providing only 203 calories per serving, with total nutrition to maintain health and aid in weight loss.

Key Takeaways:

The weight loss process can be slow and tedious. You might bounce back and forth between the different stages of weight loss.

While the early stages result in quick weight loss, in the later stages, it slows down and you might hit a plateau. Finding ways to change your behaviour can make it easier to get through all the stages of weight loss. The weight loss factors include adopting sustainable and healthy dietary and exercise habits.





Comment (1)

  1. uday joshi

    Nice article

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