Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed
Weight loss tends to follow a familiar pattern. The scale usually moves first, mostly from water and stored carbohydrate. Fat loss then continues more slowly, clothes and measurements change, and other people tend to notice last. For most adults, about 0.5 to 1 kg a week is a reasonable pace, and plateaus along the way are normal.
This guide is for anyone about to start losing weight, with a section on what changes for women. It walks through each stage, from early water weight to maintenance, so you know what to expect and when to check in with a clinician.
The stages of weight loss at a glance
| Weight loss stage | Roughly when | What’s happening | What you notice |
|---|---|---|---|
| Early drop | First week or two | Water lost along with stored carbohydrate (glycogen) | The scale moves fastest |
| Steady fat loss | After the first few weeks | Slower, steady body fat loss | Clothes and measurements change |
| Slow weight loss and plateaus | Over time | A smaller body needs less energy | Weekly averages flatten for a while |
| Maintenance | Once loss levels off | Keeping habits consistent | Small corrections matter most |
The first few weeks: water weight before fat loss
In the first week or two of a kilojoule (Calorie) deficit, the scale often drops faster than it will later. Much of this early change is water weight.
Your body stores carbohydrate as glycogen in the liver and muscles, and each gram of glycogen is held with about three to four grams of water. When you eat less, especially less carbohydrate, some of that glycogen is used and the water goes with it. That is why low-carbohydrate diets often show a bigger drop on the scale at first, but the extra is mostly water rather than body fat.
This early drop is real, but it isn’t mostly fat, and it can return quickly after a higher-carbohydrate day or a salty meal. Neither the early loss nor a small weight gain afterwards tells you much about fat loss.
The steady phase: slower, and mostly burning fat
After the first few weeks, loss usually settles into a steadier pace, and more of what you lose comes from fat stores. A rate of about 0.5 to 1 kg a week is considered reasonable and more likely to be maintained than rapid weight loss. Some weeks will be quicker and some slower.
The scale will still bounce around. Day-to-day body weight can vary by one to two kilograms with fluid, food in the gut, salt and the menstrual cycle, so a weekly average is a better guide than any single weigh-in.
Eating enough protein and doing some strength (resistance) training helps make sure more of what you lose is fat rather than muscle mass.
When do you start noticing weight loss, and when do others?
A common order of change looks like this:
- The scale, within the first week or two, mostly from water.
- How you feel. Less bloating, and some people notice their energy or sleep changing.
- Clothes, particularly waistbands, belts and rings, usually after several weeks of steady weight loss.
- Measurements. Your waist can shrink even in weeks when the scale barely moves, which is one reason a waist measurement is worth tracking.
- The mirror. Changes you see every day are gradual, so they are easy to miss.
- Other people, often last. Friends you see less often may notice before the people you live with.
There is no set number of kilograms at which others will notice. It depends on your height, your build, where you carry weight and how often they see you. Your own measurements are a more reliable signal than comments.
Stages of noticing weight loss for women
The pattern above applies to everyone, but a few things change how and when women notice weight loss.
- The menstrual cycle. Many women hold more fluid and feel bloated in the days before a period, which can hide a week or two of fat loss on the scale. Comparing the same point in each cycle, month to month, gives a fairer picture than week to week.
- Where weight is carried. Women often carry more fat around the hips and thighs, while belly fat tends to increase in midlife. Where change shows first varies from person to person, so measuring both waist and hips tracks progress better than watching one area.
- Midlife and menopause. Age, poorer sleep and age-related muscle loss can slow progress in midlife, and these matter more than menopause itself. Strength training and enough protein help. See menopause and weight change.
Why weight loss slows: plateaus and maintenance
Weight loss slows over time even when your eating habits and exercise routine stay the same, because a smaller body needs less energy. Research modelling this effect suggests the body responds slowly to a lasting change in eating, with about half of the eventual change in weight taking around a year.
A true weight loss plateau is four or more weeks with no downward trend in your weekly average weight or measurements. If you reach one, see why weight loss stops and what helps.
Maintenance is a stage of its own. In research on successful weight loss maintenance, people who keep weight off long term commonly stay physically active, keep an eye on their weight, and eat in a consistent pattern across weekdays and weekends. Small corrections early are easier than large ones later. Read more about maintaining weight loss long term.
When to seek review
Check in with a clinician if:
- You are losing weight without trying, or faster than you expect
- You feel persistently tired, dizzy or unwell while losing weight
- There has been no change over six to eight weeks despite consistent effort
- Weighing, tracking or food rules are making you anxious, or food is taking up a lot of headspace
Our clinicians can review your progress, check for medical factors and help you set a realistic pace for your situation. Get in touch.
Frequently asked questions
How long does it take to notice weight loss?
The scale often changes in the first week or two, mostly from water. Clothes and measurements usually take a few weeks of steady loss, and others often notice later than you do.
What are the stages of weight loss?
Broadly four: an early drop that is mostly water, a slower steady phase when you lose mostly fat, slower months and plateaus as a smaller body needs less energy, and maintenance.
What are the first signs you are losing weight?
Usually the scale moves first, then less bloating and looser waistbands, belts or rings. Your waist measurement often changes before you see much difference in the mirror.
What are the first signs of weight loss for women?
Much the same as for men, but fluid in the days before a period can hide fat loss on the scale for a week or two. Comparing the same point in each cycle, and measuring both waist and hips, gives a fairer picture.
Why did I lose so much weight in the first week?
Early on you are largely losing water weight, released along with stored carbohydrate (glycogen), so it is faster than the fat loss that follows.
I lost 1 kg overnight. Is this normal?
Yes. Day-to-day weight can vary by one to two kilograms with fluid, food in the gut and salt, so an overnight change like this isn’t fat.
How much weight do you need to lose before others notice?
There is no set amount. It depends on your height, build, where you carry weight and how often people see you.
Where do women lose weight first?
There is no fixed order. Where fat comes off first is largely set by genes and hormones, so measure your waist and hips rather than watching one area.
Is 1 kg of weight loss noticeable?
Usually not to the eye, and 1 kg is within normal day-to-day fluctuation. A steady trend over several weeks is far more likely to show in clothes and measurements.
Is losing 1 kg a week realistic?
About 0.5 to 1 kg a week is considered a reasonable, sustainable weight loss pace for many adults, and the rate usually slows over time.
Why has my weight loss slowed down?
A smaller body needs less energy, so the same habits produce slower loss over time. Four weeks with no downward trend is a good point to review your weight loss plan.
Why do I feel bad while losing weight?
If you feel persistently tired, dizzy or unwell while losing weight, or weighing and food rules are making you anxious, check in with a clinician.
References
- Better Health Channel (Victorian Department of Health). Weight loss: a healthy approach. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach
- Kreitzman SN, Coxon AY, Szaz KF. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr. 1992;56(1 Suppl):292S–293S. https://doi.org/10.1093/ajcn/56.1.292S
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–37. https://doi.org/10.1016/S0140-6736(11)60812-X
- Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S–225S. https://doi.org/10.1093/ajcn/82.1.222S
- healthdirect. Premenstrual syndrome (PMS). https://www.healthdirect.gov.au/conditions/female-health/premenstrual-syndrome-pms
- Jean Hailes for Women’s Health. Menopause and weight. https://www.jeanhailes.org.au/resources/menopause-and-weight