How Long Does it Take to Start Losing Weight?

chelseatorres91
Dec 19, 2025
3 min read

Updated: Jan 21

Why losing weight is so hard: What to expect and how to stay on track with a program for losing weight

Many people begin their weight loss journey with one question: how long does it take to start losing weight? The answer isn’t one-size-fits-all. It depends on factors like your starting point, nutrition, activity level and even your hormones.

But understanding what’s realistic can help you stay motivated and see progress.

Below we break down when you can expect to see results, why it might feel slow at first, losing weight during menopause and the simple, sustainable steps you can take to stick to your program for losing weight.

When Do You Start Losing Weight?

Most people begin to notice changes in 2 to 4 weeks after consistently following a healthy eating plan and regular exercise routine. But it largely depends on the program for losing weight you’re following.

For instance, it typically takes about 3 to 5 days to get into the fat-burning state if you're following our flagship weight loss plan, the Optimal Weight 5 & 1 Plan®.

After the initial adjustment phase, you’ll likely notice a reduced appetite and increased energy levels that accompany weight loss.

These are all signs of being in a fat-burning state.

For OPTAVIA's program for losing weight, the journey may look something like:

DAYS 1–3	The initial adjustment period — the most challenging for many people. Stick with it (this is where coach support is critical).
DAYS 3–5	Your body begins shifting into a fat-burning state.
WEEKS 1–2	Your body may first lose water weight as it adjusts to new habits and activates a strong and targeted fat burn. Hello, reduced appetite and increased energy levels!
WEEKS 3–4	As your journey progresses, fat loss typically continues at a gradual pace. Many people begin to notice changes in how they feel and how their clothes fit, even before the scale shows big shifts.
MONTHS 2–3	Average weight loss on our flagship weight loss plan is 12 pounds. Clients are in weight loss, on average, for 12 weeks.

Did you know: You can lose 10x more weight and 17x more fat* with coach support.

Keep in mind: steady, consistent progress beats quick fixes every time.

Why is Losing Weight So Hard?

It’s easy to feel discouraged if you’re facing difficulty losing weight. (You’re not alone in thinking — or screaming — “why is losing weight so hard?!”)

Our bodies naturally resist change. Hormones like ghrelin and leptin can shift during calorie reduction, which may influence hunger and fullness cues. Stress, lack of sleep and emotional eating also play big roles. Without a plan, life can throw curveballs that easily knock you off track.

The solution? Building routines that fit into your life, so you can actually follow a plan, adjust your habits and maintain your new lifestyle.

The key is a structured program for losing weight that takes the guesswork out of entering into a calorie deficit while providing the vitamins and minerals your body needs.

This helps target bad fat while preserving lean mass, and protecting healthy muscle that supports metabolism.

Help, I'm Working Out but Not Losing Weight!

Many people get discouraged because they’re working out but not losing weight. That doesn’t mean you’re doing something “wrong”, but it could be a result of:

Water retention from muscle repair and building.
Increased muscle mass: your body composition may improve even if the number on the scale doesn’t drop.
What you eat matters: Both the type of food and the portion size count. Even healthy foods can stall weight loss if portions are too large, while balanced, properly sized meals help support your goals.
Not enough rest or recovery, both from your workouts as well as nightly sleep habits.
Thinking you can eat more because you exercised: Sometimes it’s a conscious mindset (“I earned this”), and other times your body just feels hungrier without you realizing it. Either way, extra intake can easily offset the calories you burned.

Try tracking your measurements, energy and strength, not just the number on the scale.

Losing Weight During Menopause

Losing weight during menopause can feel especially challenging. Hormonal changes can slow metabolism and increase fat storage around the abdomen.

To help your body during this stage:

Increase protein to help maintain muscle mass
Do resistance training regularly
Reduce added sugars
Proper hydration
Nurture a calming evening routine
Find ways to manage stress

Following a science-backed program for losing weight can help you accomplish all of the above without the guesswork.

Menopause may make weight loss harder, but it’s absolutely possible with the right approach.

Feeling Inspired?

Get a personal coach who will walk alongside you — and help you lose 10x more weight than dieting on your own* — plus science-backed nutrition and a holistic habit system.

Reach out to an OPTAVIA coach today.

*Those on the Optimal Weight 5&1 Plan with support of an OPTAVIA coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own.

*Arterburn LM, Coleman CD, Kiel J, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. Feb 2019;5(1):3-14. doi:10.1002/osp4.312.