Fat loss is not linear.
At the beginning of the permanent lean body transformation program, I told you about setting up expectations.
Today I’m talking about the reality when it comes to fat loss fluctuations.
These are also one of the main reasons why people fail their diets. Because they don’t anticipate fluctuations. Or they can’t interpret fat loss correctly.
And even if they progress fat loss wise, their lack of understanding how fat loss works might make them believe they are not progressing. When in fact the opposite is true.
See the picture to the right?
That’s usually how fat loss works. The upper graph represents what most people expect from their fat loss diet. The graph below that is what happens in REALITY.
This happens to all of us. I experience this kind of random ups and downs all the time through my fat loss periods.
But the difference between us and the rest of 90% of other people out there is that we have a plan. Not only that but since I also want to mentally prepare you for what can happen, you are way ahead of most people.
As an example, here’s an example of my last fat loss diet period that got me looking like this:
When i reap the rewards of my diet and training program i feel acomplished #me #challenge #instadaily #art #gym #weightloss #fatloss #fitnessmodel #fitnessaddict #fitspo #bodybuilding #socialenvy #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #shredded #picoftheday
First week (I started at around 89 Kg’s and went down to 80 Kg’s):
Day 1: 89 kgs
Day 2: 88.7 kgs
Day 3: 89.2 kgs
Day 4: 88.3 Kgs
Day 5: 88.8 Kgs
Day 6: 88.1 Kgs
Day 7: 88.9 Kgs
If you look at the numbers, you might think I haven’t progressed at all. I mean after 7 days I was down 100 grams. That’s almost nothing, right?
Again: fat loss is not linear.
In all these years of training, dieting and trying all sorts of protocols on me and my clients, I discovered something important. You should only use the digital scale to record data. But you must NOT interpret it right away. What I mean by this?
If you stayed on track diet and training wise, even if the scale doesn’t show you the numbers you expect… a progress has been made. Again, if you stayed on track diet and training wise.
Of course, there are times when your weight won’t go down because of several reasons:
- You didn’t stick to your diet – you actually ate more than what you think or you forgot to add certain foods
- You didn’t tracked your caloric intake the right way – maybe you made mistakes when you tracked your food (added a spoon of oil here and there and forgot to select the right foods to track, or you ate fried chicken but tracked for the raw version)
- You didn’t followed the training principle as laid out
But this is a situation that only YOU can control. If you are willing to stay on track, then you will succeed.
So if you happen to experience a similar situation as mine, don’t worry. Even if the scale doesn’t show it, you probably progressed. But because of water retention or bowl movement, your weight in scale might look static.
What’s the takeaway today?
Don’t stress over the first weight-in period. Fat loss might take a few weeks to show hard data on the scale. Just keep it going, and follow the diet and training program.
After a week of dieting and training, I’ll review what you did. I want you to be true to yourself and me. I want you to tell me everything you did: If you managed to keep your caloric intake at the right levels. If you managed to keep the training program as you should. If you haven’t added anything to your diet or forgot to count something.
These things are important because it will help me help you adjust your diet. Remember, dieting is the same as success: IT’S NOT LINEAR