7 Things to know before starting a weight loss program

Are you looking to lose weight? Read more about things to expect before starting a weight loss program!

July 15, 2019
7 Things to know before starting a weight loss program

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When starting a weight loss program, everyone has some expectations, whether they are how much weight they want to lose in a certain period or what size they want to be.

However, almost no one expects there will be certain obstacles, ups and downs during this journey. So, here are 8 things to expect when starting your weight loss journey, uncensored.

1. Don’t expect overnight miracles

Ripped man, naked torso, fleksing his arm muscles.

You should never be looking for quick fixes. Diets and products that promise you to lose a large amount of weight by changing just one thing in your routine, or taking just one pill a day will do you no good. While some of them may even produce some results, be sure all the lost weight will come back once you stop with it. This is called the yo-yo effect and can be bad for both your mental and physical health.

Instead of being disappointed because you didn’t lose a lot of weight in the first couple of days, focus on developing a healthy lifestyle that will help you maintain and keep a healthy weight. You did not gain weight overnight, so it won’t be gone overnight. It takes time for results to show, but you will get there if you persist, no doubt.

2. The scale may not show results

Ripped man, lying in the mat in the apartment, hans supporting his head, mobile phone lying nex to him.

Stepping on a scale once a week is a recommended step on every weight loss program, but it may not always be accurate. At some point, you may notice that scale result is stagnating, despite your best efforts to lose that last few pounds of desired weight. 

Keep in mind that you are not necessarily focusing on losing weight, but on losing fat. Once you start building muscle, the number on the scale may stay the same. Why is this?

One pound of fat weighs the same as one pound of muscle, but fat is bulkier than a muscle, taking up the more space under the skin. As Shape simply put: one pound of fat is roughly the size of a small grapefruit, while one pound of muscle is about the size of a tangerine. However, muscle tissue is an active tissue that will burn more calories than fat.

This difference in the size of muscle an fat tissue of the same weight may be the reason why the scale may not be the best way to track your progress. Verywell Fit gives great alternatives on how to measure your success more accurately and see that you are making changes despite what scale says:

  • Go by how your clothes fit - if you see that your clothes fit more loosely, you are getting thinner despite the scale number

  • Track your measurements - measure your body to see you are actually losing inches of fat tissue

  • Use scale that measures body fat - you can find such scales at your gym, health club, or even pharmacies. These scales use bioelectrical impedance to measure the percentage of body fat and will give you an accurate view of whether you are losing fat or not.

  • Set performance goals - competing in a race, be able to do a certain amount of push-ups in a row, or similar goals will motivate you more than scale number

You can also measure your body fat at home, all you need is a caliper. This process is thoroughly explained in Madbarz article 3 Steps To Measure Your Body Fat. All tables and calculators needed for this method are included in the article.

3. No superfood will do the job for you

Wooden table with wooden chopping board, vegetables and eggs lying aroun it, two male hands seen holding the knife and cutting tomatoe.

Every now and then a new theory arises that one superfood alone can cause weight loss. The truth is, no superfood will cause the fat to melt away

Although certain superfoods are scientifically proven to be good for weight loss, the key is in a balanced, healthy diet that will provide your body with enough of nutrients and keep you in a caloric deficit. This leads us to the next point…

4. You will need to cut calories

Man in red shirt, seen from behind, eating a tomato and lettuce salad.

No matter what diet or weight loss program you are following, the key to weight loss is always to spend more calories than you consume. Eating healthy is not always enough since you can gain weight eating healthy. Why is that so? Simply put, you are eating more calories than you are spending, and the excess calories are stored as fat.

However, it’s always important to keep in mind that not all calories are created equal. You should aim to consume healthy food rich in nutrients. This food will often keep you full for a longer time and will be lower in calories. A handful of nuts and a handful of sweets may have the same amount of calories, but nuts are a way to go.

To lose weight, you need to choose healthy food, change your dietary habits for better, and track your caloric intake.

5. You will need to sweat for the results

Ripped man, graffiti wall in the backgroud, torso naked, flexing his arms and abs, looking at his abs.

Although you can lose weight by dieting alone, it’s not the same as losing weight with diet combined with exercise.

When losing weight by diet only, you are not losing only fat, but also muscle and bone density. On the other hand, regular exercise stimulates the growth of muscle and increases bone density, simultaneously burning fat.

Additionally, exercise will give you a firmer physique and stronger overall appearance. If you are looking to achieve a toned and healthy body, you want to include regular exercise in your regime.

Bodyweight training is an excellent way to speed up your weight loss process and earn yourself a toned body. Also, bodyweight exercises are cheap and affordable - they don’t require equipment or gym memberships. If you don’t have enough experience to create your own workout plan, Madbarz Premium gives you a variety of workout plans tailored for your needs and fitness goal, for a fraction of gym membership price!

6. You will feel worse before you feel better than ever

Ripped man, sitting on the mat in the playground, cellphone next to him. His elbows lying on his knees, tired from exercising.

The point of any weight loss program should be establishing a healthy and sustainable lifestyle, and that is not an easy task. It may seem easy in theory, but once you transfer it all to the real world, it may seem undoable.

Suddenly, you will need to make adjustments to your daily schedule. You will need time to plan and prepare meals, time to work out regularly, time to get enough of sleep, and even time to count your calorie intake. Daily stress, busy lifestyle, sleep deprivation, lack of time, and all the other factors in your life may be even more emphasized during this period of adjustment.

This may sound overwhelming, but the truth is - that too shall pass. It may take a couple of weeks for you to adjust to the new rhythm, physically and mentally; but once you do, you will be amazed by it.

You will find you have more energy than before, you sleep better, you are not hungry all the time, and you are even handling stress better. Just push through the first few weeks, it will all be worth it.

To help you survive the period of adjustment, Madbarz gives you pieces of advice on how to fit fitness into your busy lifestyle.

7. You will never look back

Man in the city, seen from behind. Wearing sports t-shirt and headphones.

Once you get a hold of it, you will start reaping all the benefits of a healthy lifestyle. Once you find a lifestyle that suits you the best and start seeing long term results, you will never think about returning to unhealthy habits.

To motivate you, we are giving you a list of benefits a healthy lifestyle brings, by Healthline

  • Weight control - also, regular exercise can improve your cardiovascular health, boost the immune system, and increase your energy level

  • Improved mood - exercising stimulates the production of endorphines, decreases stress, and improves cognitive function

  • Combating disease - healthy diet and regular physical activity help combat metabolic syndrome, diabetes, depression, arthritis, and many more other medical conditions

  • Energy boost - a healthy diet and regular exercising helps your body increase its energy level and promote better sleep

  • Improved longevity - a healthy lifestyle increases your lifespan


The goal of every weight loss program should be to establish a sustainable and healthy lifestyle. This can be difficult at the beginning, but the results and benefits are more than worth it.

With the right tools, such as Madbarz app, this process can be a lot easier. Madbarz Premium offers you a variety of workout plans created by professionals, tailored to help you lose weight and build muscle at home, using no equipment, and investing as little as 20 minutes a day.

Paying as little as $1.15 a week, you will save money you would usually spend on a gym membership and personal coaches. Plus, you will gain access to Nutrition guide that brings you tips and guidelines for weight loss, as well as 65+ healthy recipes. Want to lose weight? Get Madbarz Premium.

Motivate yourself - check out the stories of people who changed their life with Madbarz!

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