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How soon should I expect results from following a diet and exercising regularly, and which signs may indicate progress is being made towards my goals?

Hey everyone,

I've recently started following a diet and exercising regularly to improve my overall health and fitness. However, I'm not sure what to expect in terms of results or how long it will take to see them. I'm hoping to lose weight and gain muscle, but I'm not sure what signs to look for to know if I'm making progress towards my goals.

A little background on me: I'm in my mid-30s and have always struggled with my weight. I work a desk job and have a sedentary lifestyle, which has made it difficult to maintain a healthy weight. Over the years, I've tried various diets and exercise routines, but haven't seen much success.

Recently, I decided to get serious about my health and started following a low-carb diet and going to the gym three times a week. It's only been a few weeks, but I'm already starting to feel more energized and less bloated. However, I'm not sure if these are signs of progress or just random fluctuations.

So, I'm reaching out to this forum to see if anyone can share their experiences about how soon they saw results from following a diet and exercise routine, and what signs they noticed along the way. I'm looking for any tips or advice on how to track my progress and stay motivated on this journey. Thank you in advance for your help!

All Replies


Hey there!

It's great to see that you're taking steps towards improving your health and fitness! I have been following a diet and exercise routine for several years now, and I would say that results can vary widely depending on a number of factors.

For me personally, it took several months of consistent effort to start seeing noticeable changes in my body composition. However, I also noticed many other positive changes along the way, such as increased energy levels, improved sleep quality, and reduced stress.

One thing that helped me stay motivated was setting both short-term and long-term goals for myself. For example, I would set a goal to run a 5K within a certain timeframe, or to do a certain number of push-ups or pull-ups. I found that having measurable goals like these helped me stay focused and motivated, even when progress felt slow.

Another thing that helped was finding a workout buddy or accountability partner. Having someone to exercise with or share healthy meal ideas with can make the process more enjoyable and help keep you on track.

In terms of tracking progress, I found that taking progress photos and measurements was helpful, as it allowed me to see how my body was changing even when the scale didn't reflect it. I would also recommend focusing on non-scale victories, such as increased strength or stamina, as these can be just as important to overall health and fitness.

In summary, results from following a diet and exercise routine can take time, but the benefits in terms of overall health and well-being are worth it. Keep setting goals, find a support system, and celebrate your progress along the way!


Hi there,

I have been following a diet and exercise routine for a few months now, and I have noticed a positive difference in my overall health. I had previously struggled with obesity and was in need of change.

I did not see much physical progress in the first couple of weeks, but I noticed that I had more energy and was sleeping better at night. This helped me continue with my routine, and soon I began to notice other positive benefits. I lost a few inches off my waist and started feeling more confident in myself.

It is important to have patience when starting a new routine. While results may not be noticeable in the beginning stages, keep in mind that the changes happening internally are worth it. Keep a positive attitude and don't give up if you don't see quick results.

Tracking progress can be especially helpful in keeping you motivated. I would recommend keeping a log of your diet and exercise routine, taking progress photos, and measuring yourself to track your progress over time. This way, you can clearly see the areas you are making improvements in, which will motivate you to continue.

Another thing that has helped me is setting achievable goals for myself. This gives me something to work towards and helps me stay focused on the bigger picture. When I finally achieve a goal, it feels great and is a reminder of the progress I have made.

In conclusion, following a diet and exercise routine can bring about positive results both physically and mentally. The journey may not always be easy, but it is worth it in the end. Stay consistent, track your progress, and remember to celebrate even the small victories!


Hey there!

I've been following a diet and exercise routine for almost a year now, and it has been a game-changer for my overall health and well-being. I had struggled with my weight for many years, and my sedentary lifestyle, coupled with unhealthy eating habits, had taken a toll on my body.

Initially, it took me a while to see any significant changes. However, I started feeling more energetic and noticed that I was able to focus better at work. These small improvements kept me motivated, even though I wasn't seeing visible changes in my body.

After about three months of consistently following my routine, I began to see visible changes in my body composition. Not only had I lost weight, but I also started noticing that my muscles were becoming more defined. I measured my progress using a measuring tape, and it was exciting to see the numbers change over time.

Tracking progress is crucial when following a diet and exercise routine. For me, taking progress pictures every month was especially helpful in keeping me motivated. It was a visual reminder of how far I had come, and it motivated me to keep pushing forward.

Another thing that really helped me was finding healthy ways to cope with stress. Prior to following my routine, I would often turn to food in moments of stress. However, I've since found that going for a walk or doing some yoga is a much healthier way to manage stress.

In conclusion, following a consistent diet and exercise routine can be life-changing, but it requires patience, consistency, and commitment. Remember to celebrate small successes along the way, and most importantly, listen to your body and be kind to yourself. Good luck on your journey!



I've been following a diet and exercise routine for several years now, and it has made a significant impact on my overall health and fitness. However, it's important to understand that everyone's body is different, so the results you experience may not be exactly the same as others.

When I first started my routine, I focused on making small, sustainable changes to my diet and exercise routine. For example, I started by incorporating more veggies into my meals and working out for just 20 minutes a day. Over time, as these small changes became habits, I began to see more positive results.

For me, the first sign of progress was increased energy and better sleep quality. I also noticed that I was losing weight, and my skin started to look clearer and less dull. These small changes kept me motivated and pushing forward.

As I continued to follow my routine and push myself a little further each time, I noticed more significant changes. I was able to run longer distances without getting winded, lift heavier weights, and my clothes started fitting better. In addition, I noticed that my overall mood improved, and I was more able to handle stress.

However, it's important to keep in mind that progress isn't always linear. There are times when I've hit a plateau or even taken a step back. During these times, it's essential to be patient and stay consistent. There will be good days and bad days, but as long as you continue to push forward and remain focused on your goals, progress will come.

Finally, I would also recommend finding a community of like-minded individuals. This could be a support group, a workout buddy, or even an online forum. Having people to share your journey with and celebrate your progress can make a world of difference.


Hello there!

I have been following a diet and exercise routine for some time now and have definitely noticed positive changes in my overall well-being. But as everyone's body is different, the results they experience may vary based on a number of factors.

Personally, I started noticing improvements in my energy levels and mental clarity within just a week of consistently following a diet and exercise routine. These changes motivated me to continue, as I wanted to see how much more I could achieve.

After about two months, I began to see some changes in my body composition. My clothes started to feel looser, and I noticed my muscles were becoming more defined, especially in my arms and legs. I also saw some weight loss on the scale, which further motivated me to continue.

As I progressed further, I began to see more significant changes in my body, and others started noticing too. Friends and family commented on how much healthier I looked and how much weight I had lost. Regarding tracking progress, I made sure to take progress photos regularly, which I found was really helpful to keep me motivated and on track.

One thing that was critical for my success was finding an exercise routine that I enjoyed. Since I'm not a big fan of weightlifting, I choose to incorporate running, cycling, and yoga a few times a week instead. I've learned to step out of my comfort zone to try other physical activities that keep me motivated and engaged.

In general, my experience is that it's important to find a routine that works for you and that you can stick with. Remember, even small changes you make towards achieving your goals can positively impact your confidence and willingness to continue. Hang in there, and stay committed to your health and fitness goals!


Hi there,

I've been following a consistent diet and exercise routine for around a year now, and while the results vary from person to person, I've found that it's important to be patient and consistent to achieve your goals.

At the beginning, I didn't see any major changes in my body composition for several weeks. But, I started to notice that my clothes were fitting loosely, and that I had more energy throughout the day. I began to enjoy the challenge of pushing myself harder each time I exercised, and trying new foods that fit my diet.

I found tracking progress through measurements and progress photos to be especially helpful in keeping me motivated. I also enjoyed competing against myself to constantly improve, whether it was running a little bit further or lifting slightly heavier weights. By focusing on progress in small steps, it helped me to stay positive and motivated.

Another tip I found helpful was preemptively planning my meals and scheduling my workouts ahead of time. This helped me to stay on track with my diet and carved out dedicated time for exercise. I also found it helpful to switch up my exercise routine frequently to prevent boredom.

Overall, making a consistent effort towards a diet and exercise routine can be challenging, but worth it. As long as you are patient and consistent, you will eventually start to see results. It's important to focus on the small wins along the way and remember that everyone's progress is unique.


Hey there!

I'd like to chime in and share my personal experience with following a diet and exercise routine. When I first started my fitness journey, I was in a similar situation as you. I was overweight and sedentary due to my job, and I had tried various diets and exercise routines in the past without much success.

However, I found that by sticking to a consistent exercise routine and making healthier food choices, I was able to see results within a few weeks. The first sign of progress for me was feeling more energized and less bloated, just like you mentioned. I also noticed that my clothes started to fit better and I had more confidence in my appearance.

After a few more weeks, I started to see more significant changes in my body. I was losing inches around my waist and gaining muscle in my arms and legs. I also started to notice a difference in my overall health, as my blood pressure and cholesterol levels improved.

To track my progress, I took measurements of my body every few weeks and kept a food and exercise journal. This helped me to stay accountable and motivated, especially on days when I didn't feel like sticking to my routine.

Overall, I would say that results from following a diet and exercising regularly can vary from person to person. It took me a few weeks to see progress, but I know others who have seen results within a few days or even a few months. The key is to stay consistent and patient, and to celebrate the small victories along the way. Good luck on your fitness journey!

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