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Female Stages of Weight Loss: What Everyone Should Expect While Shedding Those Extra Pounds

Weight loss isn’t a linear process – an unfortunate and frustrating truth that many women who are looking to shed some extra pounds must come to terms with. 

While weight loss motivation quotes and tips can help you power through when you aren’t seeing the desired results, understanding the female stages of weight loss enables you to better understand what’s going on with your body during this journey.

In this article, we’ll take you through the 4 stages of weight loss that women who are looking to get fitter typically go through, together with what to do in each stage to ensure continued success.

What Are the Key Female Stages of Weight Loss?

The female stages of weight loss timeline is typically divided into 4 main phases. They are:

  • Stage 1 – Rapid weight loss
  • Stage 2 – Slow weight loss
  • Stage 3 – Weight loss plateau – may happen
  • Stage 4 – Maintenance stage

As losing weight is determined by many individual factors, not just diet and exercise (1), it’s difficult to state exactly when each phase will happen or even if you will experience all 4 stages. However, it’s still good to have some knowledge of these stages so you can keep better track of your progress.

What Are the Female Stages of Weight Loss?

Let’s take a closer look at each of the 4 phases mentioned above:

Rapid Weight Loss

According to the CDC, a healthy weight loss rate for long-term success is a loss of 1-2 pounds a week, which translates into 4-8 pounds a month (2). However, for some people, the weight loss rate can be much higher than this, particularly in the beginning.

Experts suggest that this is normal in the first few weeks (3) and is usually a result of the following factors:

  • Your Body Adjusting to New Diet and Exercise

Reducing your calorie intake and exercising are the two main starting points for an effective weight loss program. As your body isn’t used to reduced food energy intake and exercise, it may end up burning more calories in the first few weeks as it adjusts to these two new factors, which can lead to the aforementioned faster weight loss

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  • Loss of Water Weight

Not all the weight you lose in your body is fat, especially in the beginning. Sometimes this weight loss is a result of losing extra water or fluid that’s usually stored in the body. Research has shown that various dietary and health-related factors can contribute to water retention in the body (4, 5). 

For example, when you reduce the amount of carbohydrates and/or sodium you consume as a part of your weight loss diet, you may get rid of some excess fluid. Exercise also helps you sweat more, which helps flush out any extra water that’s trapped in the body. Getting rid of extra fluid can help healthy people feel less bloated and it’s also beneficial for those who are dealing with illnesses that cause water retention, such as heart failure (6, 7). If you have fluid retention due to an illness, make sure to discuss any dietary changes and safe movement with your healthcare provider.

  • Muscle Mass

Muscle mass is one of the lesser-known factors that affect the rate of weight loss. Specifically, the more muscle mass you have, the faster your metabolic rate, which helps with faster calorie burning.

This factor is seen when comparing weight loss rates between men and women. Possibly because men naturally have more muscle mass than women, they generally tend to lose fat faster than women (8).

Even in people of the same sex, those with a higher muscle mass-to-fat ratio may experience faster weight loss results than those with more fat than muscle.

  • Starting Weight

It takes more energy to move a bigger/heavier body than it does to move a more petite frame. Therefore, if a person with a smaller frame does the same exercises and at the same intensity as a heavier person, the latter will likely lose weight faster than the former, as their body burns more calories when they move.

Slow Weight Loss

Also known as gradual weight loss, this is the second of the body stages of weight loss. This phase starts once your body has adjusted to your calorie-deficit diet and workout routine. Instead of seeing the impressive numbers you’d seen before, you’ll start to see a more stable weight loss rate of 1-2 pounds a week.

Instead of being frustrated that the scale isn’t dropping as fast as before, you should start looking for small signs that you’re losing weight. These include:

  • Previously tight clothes fitting more loosely
  • Your face and neck appearing slimmer
  • Muscle definition in your thighs or arms
  • Changes in body measurements, e.g. smaller waist or hip circumference

These subtle signs can be the weight loss motivation to keep you going when you reach this phase and feel frustrated at the slower rate of fat and weight loss.

Weight Loss Plateau

A plateau is a pause in weight loss that occurs despite being consistent with your workout routine and a healthy calorie deficit. Unlike the two stages above, a plateau doesn’t happen to everyone on a weight loss journey. Experts suggest that only around 10 to 20% of individuals manage to maintain weight loss long-term, which means that many people who are trying to get fit will ultimately struggle with plateaus and weight regain (3).

If you notice that the scale is no longer going down, you should take a look at:

  • Your Sleep Habits

Are you getting the recommended 7 to 9 hours of sleep a night? Research has shown there to be a strong link between poor sleep quality and quantity with increased energy intake and weight gain (9), so you should find ways to increase the number of hours you sleep, in addition to the overall quality of sleep you get per night.

  • Your Calorie Intake

Have you been eating too much or too little during this journey? Eating too much leads to a calorie surplus. Any extra food that isn’t used to give energy to the body is eventually stored as fat, which stops weight loss and could lead to weight gain.

On the other hand, eating too little can lead to starvation mode, a condition where your body holds on to body fat since it believes you are starving and is trying to keep you alive. We recommend using a reputable calorie-counting app to help you find the best deficit for you.

  • Your Workout Routine

Increased physical activity leads to increased calorie burning and muscle growth. You need to find ways to increase the intensity of your workouts. You can do this by finding a new workout that you’ve never done before or doing more challenging variations of your preferred exercises. The training principle of progressive overload (10, 11) is a fantastic way to use exercise to get over or even avoid a weight loss plateau and increase muscle gains.

Read more: Intermittent Fasting Plateau: Causes And Ways To Overcome It

Weight Maintenance

Despite all the challenges, including the plateau, you’ve managed to reach your weight loss goal. So what’s next? To prevent further weight loss or future weight gain, you need to focus on maintaining your newly-achieved goal weight.

To do this, you need to find your maintenance calorie intake and balance your exercise with food energy intake. Simply don’t burn more calories during exercise than you consume in a day, and don’t eat more calories than you burn. Either option could lead to weight loss or weight gain, respectively.

How Do I Know I’m Losing Weight as a Woman?

As mentioned in the previous section, a woman can track her weight loss progress through signs such as:

  • Numbers on the scale going down
  • Slimmer body parts/circumference such as the face, waist, neck, thighs, and hips
  • Looser-fitting clothing
  • Increased muscle definition

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In addition to these factors, other signs of weight loss can include:

  • Reduced Joint Pain

Carrying excess weight can cause mechanical stress in your joints, which can lead to pain (10). Losing weight reduces the extra weight and mechanical stress, potentially leading to reduced chronic joint pain.

  • Better Cardiovascular Fitness

Excess weight often makes your organs, such as the heart and lungs, work harder than they need to. Losing weight, particularly when exercise is involved, gets rid of excess fat in the body and makes the cardiovascular organs stronger, which helps them work better.

  • You’re Getting Stronger

This may not necessarily be a sign of weight loss, but it can be an indicator that your exercise routine, especially resistance training, is working. If you find yourself reaching for heavier weights, then you should know that your muscles are getting stronger and bigger. And as mentioned above, increased muscle helps with calorie burning, thereby resulting in better weight loss.

In What Order Does Your Body Lose Weight as a Female?

It’s hard to say. Genetics is one of the many factors that affect weight loss and fat distribution in the body. As we don’t all share the same genes, it would be difficult to say where each woman should expect to lose weight first or last.

That being said, some women tend to store more fat in and around their hips, which may mean that weight loss will be more noticeable around the hips for those women. 

Read more: I’m Fasting But Not Losing Weight – Why Could That Be?

What Is the Hardest Week of Weight Loss?

It’s difficult to say as answers vary for every individual. Many people often find the first few weeks of their weight loss journey to be the hardest as they have to adjust to eating less food and moving more. 

However, others find the last few weeks as they near their goal to be the hardest. Regardless of which week you personally find to be the most difficult, don’t give up and find motivation and support to keep you going.

Frequently Asked Questions

  • Does fat get jiggly before you lose it?

It can. As with most things, sometimes your body will look worse during the weight loss process before it looks better. Don’t be stressed too much by it, as it’s a natural, yet awkward process of the journey.

  • Which body part loses fat first on a woman?

Some women tend to store more fat in their hips, which may mean weight loss will be more noticeable around the hips for them. However, as genetics plays a significant part in fat distribution and weight loss, we can’t say that all women will lose weight from their hips first.

  • Where does belly fat go when you lose weight?

When you lose weight, all the fat in your body, including belly fat, is broken down by your body to release energy that is turned into carbon dioxide or water, which is then excreted through breathing, sweat, and urine (14).

  • How much weight do I need to lose before people notice?

There’s no scientific study that specifically states the number you need to hit on your weight loss efforts for people to actively notice. The amount is likely different for everyone, as we all have unique bodies.

The Bottom Line

If you’re starting your weight loss journey, understanding the female stages of weight loss will help you be better prepared for any changes that may occur during this long process. With that being said, it’s important to remember that your journey likely won’t be linear or look like anyone else’s. Be patient with your progress, and remember to be consistent with your healthy calorie deficit diet and workout routine – preferably one that combines cardio and weight training.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. Factors That Influence Body Weight (n.d., ncbi.nlm.nih.gov)
  2. Steps for Losing Weight (2025, cdc.gov)
  3. Management of Weight Loss Plateau (2024, ncbi.nlm.nih.gov)
  4. Carbohydrate exerts a mild influence on fluid retention following exercise-induced dehydration (1985, pubmed.ncbi.nlm.nih.gov)
  5. Effect of sodium administration on fluid balance and sodium balance in health and the perioperative setting. Extended summary with additional insights from the MIHMoSA and TOPMAST studies (2022, sciencedirect.com)
  6. Examining the effects of pre-competition rapid weight loss on hydration status and competition performance in elite judo athletes (2023, pmc.ncbi.nlm.nih.gov)
  7. The Effects of Exercise-Based Interventions on Fluid Overload Symptoms in Patients with Heart Failure: A Systematic Review and Meta-Analysis (2022, pmc.ncbi.nlm.nih.gov)
  8. Men and women respond differently to rapid weight loss: Metabolic outcomes of a multi‐centre intervention study after a low‐energy diet in 2500 overweight, individuals with pre‐diabetes (PREVIEW) (2018, pmc.ncbi.nlm.nih.gov)
  9. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance (2022, pmc.ncbi.nlm.nih.gov)
  10. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations (2022, pmc.ncbi.nlm.nih.gov)
  11. Effects of Resistance Training Overload Progression Protocols on Strength and Muscle Mass (2024, pubmed.ncbi.nlm.nih.gov)
  12. Obesity and pain (2013, pmc.ncbi.nlm.nih.gov)
  13. Influence of previous body mass index and sex on regional fat changes in a weight loss intervention (2017, pubmed.ncbi.nlm.nih.gov)
  14. When somebody loses weight, where does the fat go? (2014, bmj.com)
  15. Heavy Matters: The Relationship Between Just Noticeable Differences in Perceptions of Facial Adiposity and Facial Attractiveness (2015, journals.sagepub.com)
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