Updated on July 7th, 2023 at 05:21 pm
Starting and sticking to a weight loss regimen is a challenge in itself. However, it helps when people notice your efforts and compliment your new look. Therefore, it’s no surprise if you are asking is a 10 lb weight loss noticeable?
Yes, losing 10 pounds is noticeable. However, how visible the change is, depends on your starting weight. For instance, a 10 lb loss isn’t too evident on a man weighing 300 pounds. But even if other people don’t see it, you’ll notice a change in energy levels, lower blood pressure, blood sugar, and cholesterol levels, better sleep, and a boost in confidence.
Let’s look at how much weight you need to lose before the world notices and where the fat sheds first.
Does losing 10 pounds make a difference in appearance?
Losing weight through exercise or diet results in fat loss and some muscle loss. You can calculate your gross body weight loss by dividing the weight lost by the initial weight times 100. For instance, if you weigh 200 pounds and 190 pounds after a 10 lb loss, you’ve lost 5 percent of body weight (which includes weight of muscle lost).
However, if you weigh 160 pounds and lose 10 pounds, it’s a 6.25 percent body weight difference.
According to the Center for Disease Control and Prevention, even 5 percent gross bodyweight differences are noticeable.
That said, the calculation of body fat loss is similar – divide the fat lost by the initial fat weight and times 100. If you weigh 200 pounds and have 30% body fat, you have 60 pounds of fat. Losing 10 pounds of fat means a drop in weight to 190 pounds and 50 pounds of fat. The change translates into a 16.67 percent reduction in fat which is enough to notice a change in appearance.
How much weight do you lose before you notice?
An average woman or man of height, say 5’4″ and 5’9″ respectively, has to lose between eight and nine pounds their of body weight for other people to notice changes in facial adiposity.
Generally, an overweight man (with a body mass index (BMI >25)) of average height has to shed 18 pounds, while an overweight woman has to shed 14 pounds for their face to look more appealing in photos.
Where do you notice weight loss first?
You are most likely to notice weight loss in the first place you noticed weight gain. However, this depends on several factors, including genetics, metabolism, and how your hormones work. Moreover, it depends on childbearing factors and the type of fat.
Men first lose fat around their belly, while women tend to lose more fat from their hips. For others still, the first signs of weight loss are on the breasts and face.
How long does it take to lose 10 pounds?
Losing 10 pounds in 2 months or about ten weeks is realistic depending on your activity level. Many people agree that losing between 1 and 2 pounds per week is reasonable and good average weight-loss rate; even though some fad diets claim you can lose more, a high rate of weight loss isn’t sustainable.
If you’re going to lose weight, you need to do it the right way, in smaller increments over a longer time. This way, you adopt a healthier lifestyle, and the weight stays off. Be conservative, and aim to lose a pound per week. However, with a weight loss plan and a workout routine, you’ll shed more of your excess weight in the first couple of weeks.
On average, it takes two months to lose 10 lbs. Regardless of the weight loss program, genetics plays a big role in the weight loss journey as it affects insulin sensitivity, glucose use, and hormones hence the difference in time. It might take you a couple of months to shed 10 lbs while it takes your friend only three weeks to lose the same amount of weight.
Remember, fat is less dense than muscle
When you start on the journey to lose your first 10 pounds, remember that fat is less dense than muscle. Your current weight might not change if you are strength training, but the fat will be replaced with lean muscle mass.
If you pick up on this, don’t be discouraged. Instead, measure your hips, waist, calves, thighs, chest, shoulders, upper arms, forearms, wrist, and neck. If lean tissue is replacing fat, you’ll notice lost inches all over the body. And since muscle tissues have a higher calorie burn than fat, your overall metabolism will increase.
Because of the lost inches you might also notice a change in clothing size. But since the changes aren’t even all over the body, your bra size might reduce faster and significantly than your pant size.
Prescription drugs mess with weight loss
Most prescription drugs, including birth control pills, antihistamines, and antidepressants, have weight gain as a side effect. According to studies, remnants of these drugs accumulate in fat cells. So even after you stop taking your medication, its contents are slowly released into your bloodstream after an intense workout. This can prolong weight retention and make it harder to shed excess weight in a short time.
How does weight loss work?
You’ll achieve a 10-pound weight loss, or whatever your weight loss goal is, by consistently submitting your body to a calorie deficit. This means your calorie intake is less than what you burn daily.
On the flip side, if you are on a calorie surplus, i.e., your calorie intake is more than you burn daily, you’ll gain some extra pounds over time. Any food or drink you have contributes to your daily calorie intake.
That’s a general overview of how you lose excess body weight or gain weight. However, the science behind the number of calories you burn daily (calorie expenditure) is a little more complex than that.
Calorie expenditure consists of the following components:
- Resting metabolic rate – this is the number of calories the body requires to run normal body functions, including pumping blood and breathing.
- Thermic effect of food – this is the number of calories used in digesting, absorbing, and metabolizing food.
- Thermic effect of activity – this is the number of calories you burn when exercising. Thermic effect of activity also includes non-exercise activity thermogenesis that factors in calories used in other activities like fidgeting and yard work.
What should I eat to lose 10 pounds?
One of the best weight loss tips to lose 10 pounds and achieve your goal weight is to reduce inflammation which might interfere with the body’s metabolism. Avoid eating foods that cause inflammation, including fried foods, processed foods, and sugar. Instead, eat lots of anti-inflammatory foods like berries, fish, and leafy greens (a low carb-diet). Drinking water and avoid drinking sugary fruit juices, high-calorie coffee drinks, and sodas.
Moving forward
It’s great that you decided to shed extra weight. Remember, everyone’s body is different, so be kind and patient with your body. Above all, remain consistent and cultivate a healthy lifestyle. Your weight loss efforts will eventually pay off in a better appearance, healthy weight, no sleep apnea, reduced risk of heart disease and diabetes, and less pressure on your joints.
But before you commit to any weight loss program or healthy lifestyle, it’s advisable to seek medical advice from a health expert (especially if you have an underlying disease or condition). This way, you reduce the risk of developing complications in a process designed to make you feel better. For more information be sure to check out Extra Large Living.