How Long Does It Take To Start Noticing Your Weight Loss? - Leanbean Official

There’s an adage that says “you’ll notice weight loss after 4 weeks, close friends and family will notice after 8, and strangers will notice after 12”.

How much truth is there to this, though?

This article answers all your questions.

When Will You Start To Notice Weight Loss?

When Will You Start To Notice Weight Loss? Girl on scales

Depending on your lifestyle and dietary intake, it could be as little as a week before you notice weight loss.

It’s likely to be a bit longer than that for most people, though.

The amount of time required to notice weight loss depends on various things, explored below.

How Will You Notice Your Weight Loss?

Your starting weight is one factor. Weight loss isn’t noticeable after a certain amount of pounds are lost: It’s noticeable after a certain proportion of body mass is lost.

It’s like this…

If you lose 5lbs from a weight of 180 lbs, for example, it will be harder to see than a loss of 5lbs from 140lbs.

It’s also important to know whether you are losing water weight, or fat weight.

While World Health Organization calls carbohydrates “the single most important source of food energy in the world,” (1) many diets advocate reduction in carbs for quick weight loss.

But here’s the kicker:

Research has found that “when you start a low-carbohydrate diet, you deplete the stored glycogen in your muscles” (2). This depletion then leads “to excretion of bound water” (3) from the body.

Meaning your body is getting rid of water instead of fat.

And if your goal is fat burning… Weight loss through water probably isn’t what you had in mind!

How Will You Notice Your Weight Loss? Measuring tape

This also means that contrary to popular belief, the best way to monitor weight loss is not necessarily a set of scales; but rather with a measuring tape.

This will allow you to assess fat reduction, whereas scales don’t always allow for differences in water weight.

nother factor determining when you will notice weight loss is how you perceive your own weight, and this can vary quite a lot between people.

If you find it harder to see or acknowledge that you have lost weight, it may take you longer to lose an amount that feels significant.

It is important to be honest with yourself here. One study found that accurate weight perception was related positively to overall weight-loss efforts (4).

As a rough guide, you will probably start to notice weight loss in these areas and in this order:

  • On the scale
  • On the tape measure, and in clothes sizes at the same time
  • Through visible changes to your body

When Will Others Notice Your Weight Loss?

When Will Others Notice Your Weight Loss?

“After how many pounds is weight loss noticeable”, you may be asking.

One study has the answer. Researchers in Canada found (5) that weight loss of 8 or 9 lbs was required for other people to reliably notice a difference in your appearance.

If you’re still wondering when people will notice your weight loss…

Remember that it will probably take a bit longer from the outside as the results will have to be more significant.

This shouldn’t dishearten you, though.

We mentioned ratio of body mass earlier, and this is especially the case for people noticing your weight loss.

It’s about ratio of body mass lost, rather than weight. So 5lb weight loss from 140lbs will be noticed more quickly than from 180.

TOP TIPS

A loss of 8 or 9 lbs will probably be required before people start to notice a change in your appearance. A BMI checker can help you to set healthy weight-loss goals with this target in mind.


How Can You Speed Up Your Weight Loss Journey?

Weight loss is determined by a simple equation: The number of calories going in must be lower than the number of calories your body burns.

To achieve a safe and sustainable calorie deficit, you have three options.

  • You can lower your calorific intake by eating foods with fewer calories.
  • You can increase your body’s consumption by doing more exercise.
  • You can do both.

Or, as the Harvard School of Public Health so eloquently put it, “move more, eat less!” (6)

Here are some things to do to achieve quick weight loss:

Stop with the snacking!

Snacks are usually high in fat, sugar, or both. When your brain is craving these things it can be hard to resist, but your body will thank you. If you really can’t resist, go for healthy snacks like fruit, plain popcorn, nuts, or similar.

Prioritise foods with fewer calories

You’ll still feel full up if you eat foods with lower calories, and this feeling of fullness can be helpful in preventing you from snacking, or eating too much. Aim to eat a balanced diet of lower-calorie foods.

Use dietary supplements

Using the correct dietary supplements can give a helping hand to your weight loss efforts. Supplements work in different ways: Some help you to feel more full after eating, others give your metabolism a boost, and others give you a bit more energy to help you be more active.

Turn off the TV

If you have some spare time and you’re looking to speed up your weight loss, try to prioritise physical activity over sedentary activities like watching TV. People will notice your weight loss a lot quicker if you exercise regularly.

Do some aerobic exercise

You can do this type of exercise for prolonged periods, and it’s great for burning fat. Things like cycling, swimming, jogging, or even brisk walking count as aerobic exercise.

Do some strength training

According to the NHS, “muscle burns more calories than fat” (7). This means muscle-strengthening activities can give a boost to your weight loss.

Increase your general activity

Increase your general activity

Going to the shops? Cycle instead of driving. Usually get the bus to work? Get off a few stops earlier and brisk walk the rest of the way.

Peppering exercise throughout your daily routine is a great way to speed up your weight loss, while instilling good habits.

Following these tips will help you to notice your weight loss in no time.

It’s really important to not prioritise speed over safety. Effective weight loss should be safe, healthy, and sustainable. Dropping too much weight too quickly can be damaging, and can lead to rebounds.

TOP TIPS

Remember it can take up to 12 weeks for new habits to set in (8), so don’t beat yourself up if you struggle to avoid snacks, or to exercise as much as you want.


In conclusion…

Hopefully this blog post answered all of the questions you had about when you can expect to notice weight loss.

By setting realistic goals, and maintaining a healthy caloric deficit, you could begin to notice weight loss anywhere from a week into your new routine.

You have plenty of options to you for achieving this deficit: A new diet, an updated exercise regime, a healthy new supplement, or even some combination of the three.

Remember to look at the scales first, and then at the tape measure to check that the weight you’re losing is from fat.

Then look at your clothes size, your body, and finally the surprised faces of other people!

And while it’s nice for other people to notice your weight loss, always remember that you’re doing this for you. A fit and healthy body feels great, and you will know when you start to notice your weight loss by how you feel.

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According to recent news reports Coenzyme Q10 (Coq 10), is the third most popular supplement in the United States. With $700m being spent a year on this substance it might seem like Coq 10 is the next big thing in the world of health supplements.

It’s been touted for its anti-ageing benefits.

Doctors have even prescribed it in relation to a variety of different illnesses.

But is the research behind Coq 10 comprehensive enough? And more importantly, what are the benefits of Coenzyme Q10 for weight loss?

Read on, and we’ll give you the answers.

This article will give you the background of this fascinating antioxidant, and let you know what the benefits are, if any.


What is Coenzyme Q10?

Coenzyme Q10 (Coq 10) is also known as Ubiquinone. It’s a fat-soluble compound found throughout the human body (1, 2).
Although Coq10 functions similarly to a vitamin, it is not one. Mainly because it can be synthesized by humans whilst most vitamins can’t (2).

Wondering where Coq 10 is found?

It’s found all throughout the human body, thanks to its synthesis in tissues via the Coenzyme Q10 biosynthetic pathway (2).

One of the things that makes it so special is its ability to assist in the production of a substance called Adenosine Triphosphate, or ATP.

Remember ATP from biology class?

It’s utilized for energy (2) in all sorts of bodily reactions. Coq10 also protects cell membranes and blood when acting as an antioxidant (1, 2).


Is Coenzyme Q10 natural?

We obtain most of Coq 10 from food sources.

In fact it is believed that as much as 25 percent of the Coq10 found in our blood may come from dietary intake (2).

Wondering what the best food sources for this cool compound are?

Luckily it’s a delicious list: fish, poultry, meat and oils (such as corn, olive, canola, and soybean), as well as nuts and seeds for the vegetarians amongst us.

Studies have estimated that the average person has a Coq10 intake between 3 to 6 mg/day (2), which means that for most healthy people supplemental Coq10 is not necessary.

However,

Individuals with certain conditions may benefit from supplementation in addition to medical treatment.

This includes conditions like mitochondrial disorders, and congestive heart failure (2).

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Studies have estimated that the average person has a Coq10 intake between 3 to 6 mg/day.


Benefits of Coenzyme Q10

Benefits of Coenzyme Q10

What makes Coq 10 so special?

Well, a deficiency has been observed in patients with a number of different illnesses, so it might seem obvious that boosting your levels will help treat these disorders (1).

It’s still unclear though whether low levels of Coq 10 are actually the cause of ill health, or whether they are simply a unrelated symptom caused by something else.

As you can imagine, CoQ10 has been studied heavily to assess its potential benefits.

These include:

  • Improved quality of life and increased energy levels in people suffering from cardiovascular disorders
  • Decreased oxidative stress and inflammation associated with coronary artery disease;
  • Fewer side effects whilst using statin medications;
  • Decreased blood pressure in some forms of hypertension;
  • Reduced complications in people with both type 2 diabetes and high cholesterol;
  • Anti-aging effects on keratin resulting in healthier hair
  • Reduction (up to 50%) in migraine frequency; and
  • Decreased risk of developing preeclampsia in pregnancy (1, 3, 4, 5, 6, 7).

TOP TIPS

However, it is still unclear whether low levels of Coq 10 are the actual cause of ill health.


Coenzyme Q10 side effects and dosage information

Coq10 absorption and bioavailability can vary greatly depending on the type and quality of CoQ10 utilized. If taken with food, its intestinal absorption is approximately three times faster than without (1).

Coq10 supplements are considered to be safe for most healthy people. However, they can affect blood coagulation, people taking drugs such as warfarin or antiplatelet medications such as aspirin may need to exercise caution (1, 2).
Additionally, since Coq10 takes part in processes occurring in the liver, supplementation may not be appropriate for people with liver disorders, as a build up could potentially be harmful (1).

Typically, dosages up to 1200 mg/day for adults and 10 mg/kg/day for children are considered to be safe (1, 8).

If a higher dose than this is required for more than a few weeks then monitoring blood levels of Coq10 is usually recommended.

However, CoQ10 toxicity has not been found to be a common problem, even at the maximum dosages used in studies (1).

And when side effects did occur, they were typically mild and generic, including headache, nausea, abdominal pain, vomiting, loss of appetite, and diarrhea.

TOP TIPS

Typically, dosages up to 1200 mg/day for adults and 10 mg/kg/day for children are considered to be safe.


Can Coenzyme Q10work for weight loss?

Can Coenzyme Q10work for weight loss?

When it comes to weight loss, however, the results are a bit mixed. Animal studies tend to yield promising results. For example, one mouse study concluded that Coq10 supplementation led to significant obesity prevention related to the hypertrophy of fat cells (9).

As these mice were obese and also affected by diabetes, it seems plausible Coenzyme Q10 could work for humans with the same conditions.

Here’s the thing.

Some human studies have found a direct link between decreased Coq10 levels and increased body fat in older men (10).

Although this may sound like a useful discovery there is no evidence to demonstrate that supplementing with this vitamin like substance will lead to weight loss (11). In fact one of the few studies that measured the effectiveness for Coq 10 yielded some interesting conclusions, namely that other substances such as chromium and Vitamin B contributed to weight loss in the long term but Coq 10 didn’t appear to.

There are also two other important considerations to take in account here:

  • Limited information on bioavailability means we are not certain it is even possible to boost Coq 10 levels by taking a supplement.
  • Reduced Coq 10 levels are associated with aging so even if it did work for weight loss, the benefits are likely to be limited to a smallish subset of the population.

TOP TIPS

When it comes to weight loss, however, the results are a bit mixed.


Conclusion: Reviewing the science behind Coenzyme Q10

So, what’s the deal with CoQ10? Is it really a useful supplement, or should you spend your money on something else instead?

In short, it depends what you’re seeking from CoQ10 supplementation. Various studies have established a link between diminishing CoQ10 and deteriorating health. If you have a medical condition such as heart disease, CoQ10 might seem like an option worth trying.

However, it is worth noting that no dietary supplement is approved for use as a medicine or cure to your ailments, and it is never recommended to use them as alternative to more conventional treatments.

There are also some significant concerns surrounding the limited bioavailability of this ingredient, so it is best to do your research and determine the best way to optimize its absorption.

Furthermore, if you are looking to lose weight, this is by no means a proven benefit of Coq10. In fact it seems from the research done on Coenzyme Q10, that it was less effective than other substances used in the same studies.

To learn more about ingredients that can help with weight loss, check out the Leanbean ingredients page.

Products

Use Leanbean for 90 days. See Results, or your money back

We believe in our formula. Purchase the ‘Complete Bundle’ and take 2 capsules, 3 times a day for a full ninety days and if it doesn’t work as described, simply send it back for a refund. See full details.

Find out more

References

  1. J Garrido-Maraver et al. Coenzyme Q10 Therapy (2014), 187–197 (1)
  2. J Higdon et al. Coenzyme Q10 (2003), (2)
  3. E Alcocer-Gómez et al. Coenzyme Q(10): a novel therapeutic approach for Fibromyalgia? case series with 5 patients. (2011), (3)
  4. M Cordero et al. Oxidative Stress Correlates with Headache Symptoms in Fibromyalgia: Coenzyme Q10 Effect on Clinical Improvement. (2012), (4)
  5. M Cordero et al. Overview on coenzyme Q10 as adjunctive therapy in chronic heart failure. Rationale, design and end-points of “Q-symbio”–a multinational trial. (2003), (5)

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