When Will I Start Losing Weight?

Sometimes what you don’t want to hear, is what you NEED to hear.

This topic is one of the most frustrating questions out there. Everyone that is getting started in their fitness journey, or even someone that has been working out consistently for months or years has thought about this question before, guaranteed!

Whether you’ve been a couch potato for the last 6 months, or you have been working out consistently for 6 months, I’m gonna give you a couple take home points.

At the end of this article, I’m gonna give you some great tips that you can start incorporating TODAY, to help you start losing weight!

1.) Understand that weight loss does NOT happen in the gym.

Your exercise program is most likely not the problem. Losing weight happens in the kitchen. If you are consistently doing strength training and cardiovascular activities, you are in a good spot. If you’re anything like me, then nutrition is the hardest part. I have a CRAZY sweet tooth and love to chow down on desserts. But, I understand that the world’s best workout program, cannot outperform a shit diet. Your physique is the result of your diet.

2.) Are you in a caloric deficit?

When the number of calories a person consumes in a day is less than what they burn, they are in a Caloric Deficit. If you’re considering going into a deficit, you NEED to be careful! When we cut too many calories out of our diet, the body goes into “starvation” mode and tries to conserve your fat stores to use for energy. Start off with a 500 calorie deficit per day. A safe and healthy amount of weight loss per week is 1-2 pounds.

3.) Have you been consistent?

Consistently showing up is the hardest part most days. Just yesterday, one of my clients told me “somedays just showing up is harder than the actual workout.” I resonated with that for awhile, because it’s totally true. If you can consistently show up and put in the work, great things will happen. That holds true for the gym, work, business, sports and more.

Get into the gym 3-4 days per week, stay in a caloric deficit and get enough sleep each night. If you can do these three things consistently for 4 weeks straight, I can almost guarantee that you will see results.

Consistency will always be more important than Intensity.

4.) Stop Comparing Yourself

This one is all mental, but it’s the one that I see ruin a person’s progress the most. Everyone’s weight loss journey is completely different and everyone will see progress at different speeds.

Comparing yourself to someone with the physique you desire will mentally exhaust you. Because of this, you won’t even notice the small changes that your body is starting to make. Focus on YOU and being the best version of yourself. If you do #2 and #3 above, you WILL see results!

Here’s some great tips that you can start incorporating TODAY, to get you started on your weight loss journey!

  • Eat 1g of protein per pound of bodyweight
  • Drink enough water everyday (0.66 x bodyweight = ounces you need)
  • Lift weights 2-3 days per week
  • Get at least 10,000 steps per day
  • Create an eating schedule for yourself
  • STOP getting on the scale everyday. Use it 1x per week MAX.

I hope this article was helpful for you! If it was, please consider subscribing to this website to receive all of my new articles!

Thanks for reading!

Published by Jonathan Valentini,

B.A. Exercise Science, Professional Strength and Conditioning Coach, Former NCAA athlete, CSCS, CSAC, CPR/AED

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