Starting a new diet or an exercise program, we often wonder, “When will I see results?” Or “When will I lose 10, 20, or even 100 pounds?” “When will I see those toned arms or 6-pack abs?” “When will my blood pressure, blood glucose, or cholesterol be back to normal?” Let’s leave health and fitness for a moment as I tell you about Johnny. I recently prescribed Johnny a new medication. His mom, Sarah, immediately asked how long it would take to see results. I asked Sarah to bring Johnny back in 2 weeks to see if the medication worked or not. Sarah then asked, “Can I bring Johnny back next week if I don’t see a difference?”
Our Result-Oriented World
There is no doubt that we live in a result-oriented world, and there is nothing wrong with wanting results. However, we short-change ourselves by wanting to see results right here and right now! My 12-year-old son recently asked me why trees take so long to grow. He said, “Why not plant a seed today and have a big tree tomorrow?” I told him that is not how things work and that everything in life has to go through a process.
Later, as I often do these days, I pondered on his question. Why not, indeed? Why do we have to wait years for trees to grow? What is the purpose of waiting? Why do we have to wait months, or even years, after implementing a healthy lifestyle to see visible results? Mind you, I said visible because your health starts to improve the moment you start exercising or eating better. Studies show that even a single bout of exercise may immediately protect your heart. Likewise, a single session of exercise can lower your blood sugar for 24 hours or more. So, even though your blood pressure, blood sugar, or cholesterol is still high, it does not mean that you are not making progress.
Proceed with caution
I saw an infomercial today that promised a 20-pound weight loss in 1 month. Is this possible? Yeah. I suppose it is achievable but is that the best, most healthy route to take? Hardly! Healthy weight loss means gradually and steadily losing about 1 to 2 pounds per week. But I am aware that most of us are too impatient for the 1-2 pounds of weight loss per week thing. I will concede that there are times when we need a drastic weight loss for a short period. However, whether we lose weight rapidly through extreme diets, surgery, or other means, the gradual weight loss journey must continue after that, or we will be back to square one in no time.
Focus on the process and not the outcome
Consider maintaining a healthy lifestyle as a journey rather than a final destination. Your journey is your endpoint, so focus on the experiences, the successes, the failures, the fears, and the excitements. Focus on the new eating and exercise habits that you are learning rather than your final outcome. The fact is, even after you reach your goal weight and health outcome, you still have to rely on these habits to sustain your achievements.
So, when will I see results?
Having said all of the above, I know you STILL want to know when you will see results. Yes, you must have a realistic view of when to expect results from regular exercise. Regardless of all the noise out there, the simple truth is that there is no quick way to get fit and healthy. Moreover, no two people have identical goals. Therefore, some people will achieve their goals faster than others. As a general rule, you can expect to see initial health and fitness changes within four to six weeks and actual results within eight to twelve weeks.
More specifically, the table below shows the average timeline to expect results based on your goals. And, of course, your results may vary!
| Goal | Timeline |
| Weight loss | 4 to 8 weeks |
| Muscle gain | 6 to 8 weeks (beginner), 8 to 12 weeks (advanced) |
| Reduction in blood pressure | 1 to 3 months |
| Reduction in cholesterol | 3 to 9 months |
| Reduction in Hemoglobin A1C | 3 to 6 months. One study reported 4 months to go from 9.6% to 8.6% |
| Improved mood and energy levels | As little as 10 minutes of aerobic training!!! |
| Reverse the effect of aging on blood vessels | About 6 months, per studies |
Yes, these time frames may seem prolonged, and it may be challenging to keep pushing when you do not see results. Again, I reflected on my son’s question and why we must wait so long for an acorn to grow into a mighty oak tree. Eventually, I concluded that we could learn to wait for our results by taking lessons from the acorn’s journey as it grows into the oak tree.
7 Lessons from the acorn
1) An acorn is a seed with potential
The acorn already has the full potential to become a giant oak tree. It does not require any additions or subtractions. Whatever your goals are, you have the potential to accomplish them. You have the potential to maintain a healthy weight and be physically fit and healthy. Just like the acorn, you have the potential to become the person God created you to be.
2) Each acorn is unique
When you plant several acorns from the same tree, they don’t all grow into identical trees. Each acorn is unpredictably different. Think about non-custom home builders that build specific models of houses. Upon completion of the house, you get the exact model you chose from the beginning, at least if all goes well. Not so with the oak tree. You can never tell by looking at the acorn how tall the tree will grow or how many branches it will have. And no two acorns will grow into identical oak trees! Guess what? You are even more unique than the acorn. We are all innately different, and there will never be two of you, even if you are an identical twin. In other words, it is fruitless trying to be like somebody else!
3) An acorn will grow in the right environment
A planted acorn needs sunlight, water, good soil, and an optimal temperature to grow. The right environment causes the acorn to blossom into the majestic oak tree. While we work towards our goals, are we in the right environment? If you do not see results despite your best efforts, could the information you are operating on be inaccurate? For example, are you eating right and exercising regularly but cannot maintain a healthy weight? Here’s my take! Get the correct information. Place yourself in the right environment, around the right people, and you will flourish. If you find it challenging to start exercising regularly, please read “Exercise: A Path to Better Health for Women over Forty.”
4) An acorn stays where it is planted
The acorn patiently waits, assured that it will blossom when the time comes. Be consistent! Stick with your healthy lifestyle regimen. Stick with whatever goals you have created for yourself. Don’t give up, and don’t walk away. Instead, stay there and blossom!
5) An acorn first grows down and deep before shooting up
The first step as the acorn transforms into an oak tree is to grow a taproot that pushes deep into the soil to secure water and nutrients. At this stage, the acorn’s growth is not visible. As the taproot grows down, the acorn then starts to grow upward and becomes visible. So, having no visible results does not mean you are not growing. Instead, it means you are spending time obtaining all the essential “nutrients” for your growth.
6) an acorn grows to produce more acorns
The acorn grows to become a seedling which will gradually develop into a sapling tree after four to five years. The sapling then grows into a small tree that starts to produce its own acorns. Even though the oak tree can live for hundreds of years, it starts to bear fruits at a tender age. How are you being productive while you grow? Is there something meaningful that you could begin while you wait for your results? Like the acorn, you don’t have to wait until full maturity to start bearing fruits.
7) The acorn enriches its environment
As soon as the seedling grows, it starts to participate in photosynthesis. It takes in carbon dioxide and water from the air and soil to produce oxygen and glucose. The oxygen is released back into the air while the glucose gets stored as energy. We breathe in this same oxygen to sustain life. In other words, the acorn adds value to its environment. How are you enriching the lives of others? While waiting for your results, are you impacting the next generation? The time to add value is now! After all, no one is guaranteed tomorrow!
Final thoughts
Not surprisingly, I saw Johnny back in 5 days because, of course, the medication did not work! I told Sarah exactly what I am telling you today. You have not given it enough time. Relax and give it more time! While you are waiting to see results, think about ways you can add value and enrich the lives of others.
Here is a thought, instead of chasing the wind, why not run with the wind? Don’t worry so much about the final outcome, which is often elusive. Instead, feel exhilarated as the wind blows “through” you and around you. Enjoy the process of your transformation in whatever area you are working on. Try not to think about the destination as the endpoint because the destination is in every moment. So make sure you enjoy every moment because moments are all that we have.
Yours in health and fitness
Doctor Abi
