The Delay Effect in Weight Loss

Have you ever experienced this situation

During your fat loss journey, even though you've been exercising and eating clean, the scale still shows no change, or it fluctuates. In reality, the number on the scale is not as important. From the very first day you start working out, your body begins to change, albeit subtly, so you may not notice it right away.

The Principle of Weight Loss Delay

When we combine strength training with cardio for fat loss or body shaping, strength training causes slight inflammation in the muscles. This inflammation leads to water retention in the muscles. As a result, the increase in water and muscle mass may offset the decrease in fat, and you won’t see a change on the scale right away. However, after your body receives enough nutrition and rest, the excess water will be flushed out, and your weight and body fat percentage will naturally drop.

The 4 Stages of Fat Loss

Stage 1: The Initiation Phase

The initiation phase refers to the first stage when you begin your fat loss program. During this period, your body weight and body fat may not change, or they may even increase. This varies depending on each individual’s physical condition, and the duration of the initiation phase can vary. Stick with it, and your body will eventually adapt.
Fat loss changes your diet, exercise, and lifestyle, so your body will initially establish a new internal balance. This change comes with a delay.

📌 Tip: The most important factor during the initiation phase is your mindset. Stay patient and do not give up，this phase will pass quickly.

Stage 2: The Rapid Drop Phase

As the name suggests, the rapid drop phase brings significant changes to your body, primarily through fat and water loss. Your weight, body measurements, and physique will show noticeable changes. Once the initiation phase is over, your internal balance will be disrupted, and your body will start burning fat, while some water is also lost during the process.

📌 Tip: Proper hydration is crucial during the rapid drop phase. Focus on fat loss and water reduction.

Stage 3: The Plateau Phase

In the plateau phase, your body has adjusted to the changes and needs to reestablish a new internal balance, which can lead to both large and small plateaus. Even if you increase your training intensity or reduce your intake, your weight may remain stable. This phase requires your body to reset its internal equilibrium. Despite following a good training and diet plan, your weight might plateau for a while, and it may not decrease as quickly as expected.

📌 Tip: Just like the initiation phase, mindset is key during the plateau phase. Weight loss follows a cyclical pattern, and plateaus will continue to appear, so ongoing adjustments are necessary.

Stage 4: The Consolidation Phase

The consolidation phase aims to prevent rebound weight gain and stabilize your body shape and weight. This phase involves maintaining a consistent training and dietary routine for a period of time while gradually returning to normal daily life. The body has memory, so don’t start binge eating right after reaching your target weight. Continue following your training and diet plan for a while to allow your metabolism to stabilize.

📌 Tip: Moderation is essential during this phase. Avoid overeating, slowly return to a normal diet, maintain regular exercise, and cultivate healthy habits to establish a body that is naturally prone to staying lean.