The Whoosh Effect: What Is It & Why Does It Happen?

Key takeaways:

• The “whoosh effect” is when you suddenly seem to lose a lot of weight after stalled weight loss.

• One theory is that it’s fat cells releasing previously held water.

• There’s no real science behind it, but people report the whoosh effect anecdotally.

You might have heard of the “whoosh effect” in the weight loss community, especially in conversations about low-carb diets, keto diets, or weight loss medication. It refers to the sudden weight loss that can happen after a plateau — when weight loss slows or stops altogether.

Is the whoosh effect real? There’s no real science behind the whoosh effect, but it’s possible to see your weight drop suddenly if you’ve been retaining water.

Keep reading to learn more about the whoosh effect, including why it can happen and how to encourage weight loss if you’ve hit a plateau.

The “whoosh effect” is a term used to describe a sudden drop in body weight after a weight loss plateau, a period when weight loss has slowed or stalled.

You might suddenly:

• See a jump in weight loss on the scale

• Notice visible body fat loss

• Feel like your clothes are looser

Some people report feeling squishy, bloated, or soft before the whoosh and then notice these perceived effects gone seemingly overnight.

While it’s a popular term in weight loss communities, healthcare providers don’t formally recognize the whoosh effect, and there isn’t much scientific research on it.

In online circles and weight loss forums, it’s said that the whoosh effect happens due to water retention in fat cells. The idea is that when fat cells release stored fat, they could temporarily fill up with water. This means you wouldn’t notice a change on the scale or in how you look, even though you’ve lost body fat.

Then, it’s thought that your body releases all this retained water at some point, resulting in a sudden drop in weight referred to as the “whoosh.”

However, there’s no evidence proving that theory, and many experts don’t believe fat cells act in this way.

What’s Really Happening?

Your fat cells probably aren’t filling up with water. But you may still notice sudden weight loss after a plateau. So what’s that all about?

Water retention is a real thing, and it could be a factor in a different way. For example, you might be steadily losing fat but not see any progress if your body is holding onto excess water.

Then, when your body releases this water retention, you might abruptly see what seems like fat loss reflected on the scale or in the mirror. It feels sudden, but you’ve been steadily losing body fat all along.

Causes of water retention include:

• Eating lots of salty foods and carbohydrates

• Inflammation

• Lack of physical activity

• Hormonal fluctuations during your menstrual cycle

• Some medications

• Certain health conditions

You might also notice what feels like a “whoosh” in weight loss if you’ve hit a plateau and then made changes to your lifestyle.

Perhaps you switched up your eating habits or started exercising more to push past the plateau. When those changes kickstart further weight loss, the results might feel sudden if you’ve gotten used to not seeing much progress.

→ Read: Does Drinking Water Help You Lose Weight?

You can’t necessarily trigger the whoosh effect, as there’s not much evidence that it really exists. Keep in mind, the methods you might find online that claim to trigger the whoosh effect may involve extreme dehydration (a medical emergency) and are often unsafe.

You can, however, take steps to get rid of water retention and push through a weight loss plateau to continue losing weight.

Here’s what to do.

Treat and Avoid Water Retention

You can’t always control when your body holds onto excess water (hello, hormones). But there are a few steps you can take to maintain the right fluid balance.

You can:

• Limit salty foods

• Drink plenty of water (counterintuitive, but it can flush out water retention)

• Move your body regularly

• Eat enough potassium — found in bananas, spinach, and lentils — to counterbalance sodium

→ Read: What’s the Best Weight Loss Diet Plan for Women?

Make Changes to Your Nutrition

Take a look at your eating habits and see if there are any nutritional upgrades you can make to encourage further weight loss.

That could include:

• Eating more fruits and veggies

• Increasing your protein intake or eating leaner protein sources (like chicken, tofu, and fish)

• Swapping refined grains for whole grains (like brown rice instead of white rice)

• Subbing out full-fat dairy for low-fat dairy

• Lowering your calorie intake if needed

• Limiting alcohol and drinking more water

A registered dietitian or weight loss expert can help you come up with a meal plan or healthy swaps, if needed.

Do More Movement

Aim for 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity activity per week — this comes out to 15 minutes to an hour of exercise, five days a week. On top of that, try to do at least two strength-training sessions a week.

This is a lot, we know. You don’t have to go that hard right away.

Slowly increase how much movement you do to eventually hit (or go beyond) these numbers to promote further weight loss. Look for ways to be more active in your day-to-day life, like taking phone calls standing up, cycling to work, or adding a brisk walk to your after-dinner routine.

Speak to a Healthcare Provider About Weight Loss Medication 

When lifestyle changes aren’t enough, weight loss medication can help promote weight loss. That includes GLP-1 (glucagon-like peptide-1) receptor agonist injections as well as oral medications.

If you’re already taking weight loss medication and are experiencing a plateau, reach out to your prescribing healthcare provider. They may recommend increasing your dose, if possible, or switching you to a more effective medication for your needs.

There isn’t any research showing that the whoosh effect happens with weight loss medication. Still, there are a number of reasons people may feel like they’ve experienced a whoosh effect. This is likely due to the inconsistent nature of weight loss.

While we often expect to lose weight at a consistent rate, week to week, the reality is a bit more nuanced. You may lose one pound a week for a month, then lose five pounds in one week, and then plateau for a week or longer.

Craig Primack, MD, an obesity medicine physician and the senior vice president of weight loss at Hims & Hers, explains that “the human body is not a machine,” and many things can affect metabolism, one of the most common being sleep.

“Even if you eat the same thing every day and exercise the same amount each day, your weight loss is not always exactly the same each week,” Dr. Primack says. “This can be frustrating, but stick with it. There are benefits to healthy eating, daily activity, and sleep that go way beyond the scale.”

Other reasons you may notice a whoosh effect:

• Increasing your dose of medication

• Finally reaping the benefits of your lifestyle changes

• Dropping water weight due to dehydration

• Changes in your body composition

When you’re on a weight loss journey, it’s important to hang in there and be patient. Tiffany, 36, a Weight Loss by Hers customer, says she focuses on the big picture during weight loss plateaus.

“I am currently at a plateau and have increased my activity and strength training,” Tiffany says. “I would love to see results occur quicker, but this is the time for me to focus on the life I want to have and start developing habits.”

The whoosh effect isn’t an official medical term, nor has it been scientifically proven. Still, you might see something that resembles a “whoosh” on your weight loss journey.

Here’s what to keep in mind:

• The whoosh effect might be a myth. There isn’t any research proving the whoosh effect is real — that is, fat cells filling with water and then releasing it all at once. If you notice a sudden change in weight, it might be due to your body releasing excess water it’s been holding on to, but fat loss is usually steady.

• You can overcome weight loss plateaus. Tweaking your eating habits, adding more movement to your routine, sleeping enough, and lowering stress levels can help you continue working toward your weight loss goals.

• Consider tracking progress off the scale. The scale only shows your weight, not body fat or water retention. For a more accurate picture, track your body fat percentage, waist circumference, health markers like blood pressure or cholesterol, or fitness improvements like strength gains in the gym.

If you’re looking into medication as part of your weight loss plan, our free online assessment can help you see whether you’re a good candidate.

If you’re already taking weight loss medication through Hers, remember you can reach out to your Care Team anytime. They can recommend lifestyle changes or treatment tweaks if your weight loss has stalled and you’re hoping for a whoosh.

Here are answers to commonly asked questions about the whoosh effect with weight loss.

How Long Does the Whoosh Effect Take?

The whoosh effect (losing weight suddenly after a plateau) can take a few days to happen if it’s due to water retention — or a few weeks or months if it’s due to a weight loss plateau. It all depends on the cause and the changes you make to address it.

How Do You Know When the Whoosh Effect Is Coming?

There’s no scientific evidence proving that the whoosh effect is real. But if you’ve hit a weight loss plateau, continued your healthy habits, and made a few lifestyle tweaks — like upping your protein or exercise — you should experience further weight loss soon.

How Do You Know If You’re Experiencing the Whoosh Effect?

There’s no proof the whoosh effect is real. But you might experience what can feel like the whoosh effect if you notice a seemingly sudden drop in weight after a weight loss plateau.