How long can we see the effect of dietary weight loss

Dietary weight loss usually takes 1-3 months to see results, and the specific time depends on factors such as personal physique, dietary adjustment range, and exercise coordination. The effect of diet on weight loss is usually divided into three stages. Weight loss may occur in the first 1-4 weeks, during which the main reduction is in water and a small amount of fat. After 4-8 weeks, the body fat percentage begins to change significantly, and dimensions such as waist circumference and leg circumference decrease. At 8-12 weeks, the body enters a stable period of weight loss, and the basal metabolism gradually adapts to the new dietary pattern. People who adopt a low carbohydrate diet may observe weight loss within 2 weeks, while those on a low-fat diet may take 3-4 weeks to show results. Combining 30 minutes of aerobic exercise daily can shorten the effective time by 1-2 weeks. When the daily calorie deficit is controlled at 500-800 kcal, 0.5-1 kg of weight can be lost per week. If there are metabolic problems such as insulin resistance at the same time, the effective time may be extended by 2-3 weeks. Recording daily dietary and body circumference changes helps to objectively evaluate the effectiveness.

It is recommended to choose foods rich in dietary fiber such as oats and broccoli to prolong satiety and avoid excessive dieting leading to muscle loss. Measuring body circumference once a week is a better reflection of true weight loss progress than weighing it daily. During the plateau period, dietary structure can be adjusted or resistance training can be increased. If the expected effect is not achieved after more than 3 months, potential disease factors such as thyroid dysfunction and polycystic ovary syndrome should be investigated.