How Long Does It Take to Start Losing Weight When Exercising?

So, you're hitting the gym (or getting those home workouts in), and you’re wondering—when will you actually start seeing results? You’re not alone. A lot of people get frustrated, waiting for those scales to drop or the mirror to reflect their hard work. But let me tell you, weight loss is a journey, not a race. And the timeline to start shedding those pounds? Well, it depends on a whole bunch of factors.

Let’s dive in, but I’ll warn you—there’s no magic bullet here. It’s all about persistence, and maybe, a bit of patience.

The First Few Days: You Might Not See a Difference

Okay, let’s start with the cold hard truth—nothing much happens in the first few days. Sure, you’re probably sweating, feeling sore, and maybe even a bit proud of yourself (high-five for that). But when it comes to actual weight loss? Don’t be surprised if the scale is still hanging around the same number.

Why? Well, during the first few days of exercise, your body is primarily adjusting to the new routine. You’re stressing your muscles, burning some calories, and even retaining water. So, it’s normal not to see a huge drop on the scale.

But you know what? Don’t be discouraged. If you stick with it, those changes will start showing up soon enough.

Week 1: The Scale Might Start Moving, But Don’t Expect Miracles

By the end of the first week, you might see a slight dip in weight, but don’t get too carried away. Honestly, it’s usually water weight or maybe a small amount of fat loss. A lot of people get excited when they lose a pound or two in this early phase, but here’s the thing: it’s likely not sustainable weight loss yet.

I remember talking to a friend last month who had just started running again after years of doing nothing. She was absolutely thrilled to see a 3-pound drop by the end of week one. But she also admitted she was drinking a lot more water than usual (hello, hydration!). So while the scale might move a little, it's still early days.

The Two-Week Mark: Signs of Real Progress

Alright, now things are getting interesting. By week two, your body should be burning fat more efficiently, and if you’re really sticking to your routine, that’s when you could start to see some real fat loss. This doesn’t mean you’re going to drop five pounds in two weeks, but you might start noticing your clothes fitting a bit differently. Maybe your jeans feel looser around the waist, or that tight T-shirt you loved a month ago isn’t clinging as much to your belly.

During these two weeks, your metabolism gets a nice little boost, and with continued effort, the scale will likely start to reflect some progress. One thing I’ve learned from personal experience (and from chatting with fellow gym-goers) is that even small changes can build up quickly.

After a Month: Steady Progress, But Also Patience

By the end of a month, if you’ve been sticking to a balanced routine—working out regularly and maybe adjusting your diet a bit—you could be seeing noticeable changes in your weight and physique. Some folks might shed anywhere from 4-8 pounds, but it’s really different for everyone.

Here's the tricky part, though—this is when you need to remind yourself that weight loss isn't linear. You could be cruising along, seeing progress, and then suddenly hit a plateau where the scale refuses to budge for a bit. Trust me, it happens to everyone. It's frustrating, but it's also completely normal.

Don’t be fooled by your body’s little resistance. Just keep going, and the results will come.

What Else Affects How Quickly You Lose Weight?

Your Starting Point: Are You a Beginner or a Pro?

If you're new to exercise, you'll likely notice changes more quickly than someone who's been training for a while. This is due to the fact that your body is still adapting to new routines. If you're already fit and just trying to trim down a little, progress can seem slower.

The Type of Exercise You’re Doing

Let’s not forget that not all workouts are created equal. If you’re doing intense strength training, you might notice more muscle definition over time. With cardio, you may shed pounds quicker—especially if you're going for something like running, swimming, or cycling. Combine them, and you’ve got a killer combo for fat loss and muscle gain.

Diet, Sleep, and Other Factors

I’d be doing you a disservice if I didn’t mention the obvious—diet and sleep matter. If you’re working out hard but eating like a junk-food king or queen, well, it’s going to slow your progress. Aim for a balanced diet with protein, healthy fats, and carbs. And get those ZZZs—your body needs time to repair and grow stronger.

The Bottom Line: Consistency is Key

Alright, let’s be real. It’s gonna take time. But the more consistent you are with your exercise routine, the sooner you’ll start seeing the results you want. Keep your expectations in check, stay patient, and, most importantly, celebrate those small victories along the way. Even if it's just a bit of extra energy or a feeling of accomplishment after your workout, trust me, that’s worth something.

So, when will you start losing weight? It could be as soon as two weeks, but if you’re aiming for long-term results, it's really all about sticking with it. I’ve made mistakes before, expecting quick fixes, but now, I embrace the process. You should, too.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.