What Really Happens After You Start Losing Weight?

Remember those glorious first weeks of your weight loss journey? The scale was moving down faster than a politician's promises after elections. Your clothes were looser, your energy was up ... now nothing. The scale has frozen—WAHALA.

Your excitement has turned to disappointment, and your motivation has tanked. Now you are wondering if dieting actually works or maybe something is wrong with your body.

Before you get frustrated with your metabolism or cut out all your favorite foods, here’s what you need to know: your body isn't working against you; it’s just wired for survival, not aesthetics. Let’s talk science. Here’s what’s actually happening behind the scenes.

The "Honeymoon Phase" (Water Weight loss)

In the first week or two of starting a weight loss plan, especially if you’ve reduced carbs or are following a plan to cut calories, the scale often drops fast. It feels amazing… but what you’re losing isn’t mostly fat.

It’s water weight.

So what’s water weight? Basically any extra water being held in the body. When we eat carbohydrates, the energy that is not immediately used is stored as molecules of glycogen in the liver and muscles. Each gram (g) of glycogen is stored with 3-4 g of water.

When we eat fewer carbs, the body turns to glycogen stores for energy; when glycogen is broken down, water is released. Also, when you cut down on salty or processed foods, sodium intake reduces, causing your kidneys to release excess water.

Fun fact: This is why people lose weight fast on "detox teas" (it’s just water loss, not real fat loss).

So when you lose 2 kg or more in the first days or weeks of starting a diet plan, it’s mostly water leaving your body, not fat.

The Switch to Fat Loss (Where Progress Slows)

After your first week or two of weight loss, things start to change. The scale that was dropping fast? Now it’s moving slower or maybe not at all.

What's happening is that your body is shifting into actual fat-burning mode, and that takes more time.

Here it's important to track progress beyond the scale, such as body measurements like waist, hips, arms, and thighs circumference, because they often shrink even if the scale doesn’t move. Your jeans might be looser or your clothes freer.

Do not be discouraged; real transformation starts here. Stay consistent with your plan.

The Dreaded Plateau (And Why It’s Normal)

You’ve been eating better, moving more, and making healthier choices...but the scale is still refusing to budge.

This is called a weight loss plateau, and it’s completely normal—even expected. Approximately 85% of dieters experience weight loss plateaus, which are defined as weight loss slowing or stopping even though a person continues with diet and exercise.

This happens because naturally the body resists attempts to drastically reduce weight, as stored fat serves as a buffer against times when food is scarce.

This phase is particularly challenging because the body is trying to discourage attempts at further losing weight. The body metabolism slows in response to earlier weight loss, so fat burns really slowly, fewer calories are burnt, your hunger increases and you feel tired (NCBI).

It's worthy to note that erratic sleep and meal patterns, stress, some medications like antidepressants and thyroid medications, dehydration, and excess alcohol can negatively affect weight loss (NCBI).

It's important you anticipate this stage because it's the difference between successful weight loss and weight regain.

Strategies to help during this phase:

Consume more foods high in fibre. This will reduce hunger because they slow down the time it takes for the stomach to empty and provide fewer calories per volume of food.
You may need to increase protein intake to recover lost muscles, which would improve metabolism and increase satiety, aiding weight loss.
Increase the amount of time spent exercising, as well as the frequency and intensity. Resistance training and strength-building exercises promote muscle growth, which increases body metabolism, thereby aiding weight loss.

What Comes Next? (Maintenance vs. Regain)

Research has shown that 8 out of every 10 people would regain their weight within one year of beginning their weight loss journey. Meaning most people aren’t successful at keeping their weight off.

This is why "slimming teas" and crash diets fail long-term; they don’t teach you how to live at your new weight. If you hit your weight goal, you would struggle to maintain it. You are also very likely to gain more weight than you lost.

It's also easier to regain weight because fat cells don’t die off after weight loss; they just shrink in size, and they can easily rebound in size.

Just make sure that your weight loss goal isn’t drastic – wanting to lose so much in a short time. A healthy weight loss goal is 1-2kg per month

To successfully maintain weight, you need to:

Increase your calories slightly since the goal isn’t to lose weight anymore but still be mindful of your portions.
Keep on keeping it moving: regular physical activity is important.
Weigh yourself weekly so as to catch small gains early.
Have a clear eating and sleeping pattern.
Fight the fear of regaining: accept a slight scale fluctuation; ±2 kg is normal.

Weight loss isn’t just about eating less or moving more—it’s about understanding your body, your habits, and how to make lasting changes that work for you.

From the rapid loss of water weight to the slower fat-burning phase, the dreaded plateau, and finally the transition to maintenance, it's a journey. And, as with any journey, having the right guidance makes things easier (and more effective).

Working with a dietitian is one of the most effective ways to achieve long-term weight loss. We help you skip the guesswork, avoid common pitfalls, and create a plan that works with your lifestyle rather than against it.

Are you ready to get started, or do you need help deciding what to do next? Book a consultation; we're here to help you achieve your goals.

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Adaeze Oparaku, RDN

Dietitian Adaeze comes with years of experience helping individuals achieve sustainable health through personalized nutrition. She blends science and practicality to make wellness simple, effective, and realistic.