I am often asked by athletes and people I coach. How long will it take before I start losing weight and there is no such thing as a clear cut answer because there are too many factors in play when it comes to weight loss.


The truth is that it is never a completely linear process, there are ups there are downs, there will be times you will be more consistent and there will be times you’ll fall off the wagon.

There is losing fat, but as a result of being more active, you may gain muscle.


Most of the people I am working with are no longer in their twenties and of course the older you get, the more metabolism slows down, but that’s not everything, so I have listed a series of factors that could impact your progress when you work on losing those extra pounds.




What makes fat loss harder

What makes fat loss easier


Being older (While fat loss can and does occur at any age. The reasons it can be harder for older people may be more age-related (health status, medications, mobility) as opposed to age-dependent.

Being younger (the metabolism tends to be faster when you are younger)


Being female (Sorry, ladies)

Being male

Current body size

Being tinier or smaller

Being heavier (the more you have to lose the easier you will be able to, especially in the beginning)

Current body composition

Being relatively lean

Having more body fat

Current activity level

Little to no activity

High levels of activity

Current activity type

Doing excessive cardio without other types of activity

Having a well-rounded exercise regimen that includes a good combo of resistance, cardio and occasional anaerobic training.


Being inconsistent (it’s pretty much the same for everything

Being consistent (and by being consistent we mean at least 80% of the time)

Nutrition quality

Highly processed foods.

Nutritious whole foods.


Sleeping less than 7 hours most nights

Sleeping at least 7-8 hours most nights


Excessive stress or perception of excessive stress (yes stress increases fat deposits especially around the abdominal area)

Appropriate stress levels or perception of appropriate stress


Leptin-resistance / low leptin (Leptin is a hormone that is produced by your body’s fat cells and it is often referred to as the “satiety hormone”.”
Insulin-resistance (Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

Hormones in healthy ranges


Birth control

Xenical / Alli
Performance Enhancing Drugs.

Health status

Menopause, Hypothyroidism
PCOS (Polycystic ovary syndrome),
Cushing’s syndrome, Depression

Having a ‘clean bill of health’

Author: unaidsfitness