GroupCreated with Sketch.

, , ,

Fat Loss Expectations v Reality

by Matt Elphick
08/11/2022

Do you weigh yourself daily? Sometimes numerous times a day?

How often do you weigh yourself and get excited if you see a decrease in your weight? 

How often do you get disheartened and depressed when you see the number go up? We know that most of our female clients are scales obsessed and have felt like all the above, but we have no doubt that men can and do feel this way too.

Now take a look at the infographic.Β  The Red line is what people think weight loss looks like – nice and steady – linear!

Then take a look at the blue line zig-zags!.Β  As you can see the weight drops, increases, and plateaus. This is what weight loss ACTUALLY looks like.

The red line is what fat loss looks like over time.

Weight loss is not linear. It is perfectly normal for your weight to fluctuate on a day-to-day basis. There will be days when your scale weight goes up, just like there will be days when your weight will drop, and there will also be days (maybe even weeks) when your weight will stay exactly the same.

But you know what? That’s okay because although there are these changes, as you can see from the yellow line running through the graph, the overall trend is going down – and that’s what matters. That is long-term weight loss.

Every person’s graph will look different. Someone with a lot of weight to lose will probably have more dots trending consistently down, for a longer amount of time. For example, someone with 60 kilos to lose will most likely lose weight far more consistently than someone with only 10 kilos to lose.Β In the same way, someone who has 10 kilos to lose will have more dots trending downward in comparison to someone who has just 2 kilos to lose.Β 

So, what can make your weight fluctuate?

1. Having a big meal late at night. Eating late simply means that less food will be digested by the time you wake up, which may lead to the number on the scale going up. 

2. High-sodium food or eating a lot of carbs. Both of these will lead to retaining more water which can lead to the number on the scale going up.Β 

3. Bowel movements …..pretty self explanatory :). 

4. Menstrual cycle. Over the course of a month, female hormones fluctuate significantly, which can affect our weight as some of us may bloat more, retain more water and even emotionally eat. So, if you are trying to lose weight, try and control those menstrual cycle cravings and drink plenty of water. 

5. Exercise. This can lead to both the number on the scale going up or down. It could go down if you sweat out a lot of water that day. In the same way if you had a heavy leg session for example, and ate a decent amount to help repair the muscles, the water from carbs etc…get stored in the muscles post-training, which could lead to the number on the scale going up.Β 

6. NEAT: Non-exercise activity thermogenesis. Say you usually do 8,000 steps per day and one day you do 15,000 steps: chances are the weight will drop down. In the same way if you usually do 10,000 steps per day and then do 2,000 – the chances are the number on the scale may go up.Β 

7. Alcohol. Alcohol is a diuretic which can lead to a lot of water loss overnight. However, alcohol can also make us eat very salty foods which could lead to weight gain. Either way, drinking alcohol can affect the number on the scale. 

8. Finally food mass. If you eat a lot of high-volume foods (vegetables, potatoes, white fish, lean meats etc..) you can eat a much higher volume of food while consuming fewer calories – which is great!Β If you are in a deficit, you will lose weight –Β however, sometimes in the short term, eating high-volume foods can lead to an increase in the number on the scale simply because you have more food bulk in your stomach. To put it simply, 200 calories in courgettes will weigh a lot more than 200 calories in pizza.Β 

So as you can see, a lot of things could affect your weight from one day to the next, so don’t get hung up if you wake up a little heavier one morning. 

What other measures can we look at instead to assess progress?

Photos:  nothing tells a better story than a before and after.  Take photos of your progress every couple of weeks.  You will be surprised when you look back to where you started.

Measurements:Β  These are imperative, where the scales fail the measurements will reassure you.Β  Having consistent movement in measurements is a more productive way to measure fat loss.

Clothes:Β  how are your clothes fitting you now?Β  Just because the scales are not moving doesn’t mean your body composition is not changing! Are you feeling tighter more toned and less flabby? This means you are slowly reducing fat and building muscle.Β  Those jeans you couldn’t fit into and now you can?? There you go! The scales are not the be and end all!

Mood and natural well-being:Β  Are you feeling happier, you have more get up and go? You’re not as lethargic.Β  These are all the positives of training and fat loss.Β  If you are carrying less weight, you will feel more energetic and inclined to move more.

Summary:Β  sometimes we become too focused on that little demon called the scales and we get de motivated, we want to throw in the towel because those numbers are not what we want them to be.Β  When you do feel that way, read this article again so you have a better understanding of what is happening to your body.

If you have tried various diets and feel you have hit that wall and want to give up.  Get in touch! We will help you find your mojo & get you back on track.

We offer various nutrition packages tailored to your lifestyle and needs.Β 

Get in touch today to book your FREE consultation.

  • Download Your Free Recipe Guide

    Create delicious, wholesome, & calories controlled meals

    Steel Cuisine Recipe Book
  • Matt and Lorenza

    About Steel extreme

    Offering the best personal trainer and nutrition advice in Malta, Steel Extreme Fitness offers you private gym membership – where you will feel right at home.

    Learn more

  • Learn about fitness

  • 105 responses

    6. НуТно Π½Π°ΠΉΡ‚ΠΈ ΠΈΠ½Ρ„ΠΎΡ€ΠΌΠ°Ρ†ΠΈΡŽ ΠΎ ΠΏΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚Π΅Π»Π΅? Наш сСрвис ΠΏΠΎΠΌΠΎΠΆΠ΅Ρ‚ Π΄Π΅Ρ‚Π°Π»ΡŒΠ½Ρ‹ΠΉ ΠΎΡ‚Ρ‡Π΅Ρ‚ ΠΌΠ³Π½ΠΎΠ²Π΅Π½Π½ΠΎ.
      Π˜ΡΠΏΠΎΠ»ΡŒΠ·ΡƒΠΉΡ‚Π΅ ΠΏΡ€ΠΎΠ΄Π²ΠΈΠ½ΡƒΡ‚Ρ‹Π΅ инструмСнты для Π°Π½Π°Π»ΠΈΠ·Π° ΠΏΡƒΠ±Π»ΠΈΡ‡Π½Ρ‹Ρ… записСй Π² соцсСтях .
      ВыяснитС мСсто Ρ€Π°Π±ΠΎΡ‚Ρ‹ ΠΈΠ»ΠΈ Π°ΠΊΡ‚ΠΈΠ²Π½ΠΎΡΡ‚ΡŒ Ρ‡Π΅Ρ€Π΅Π· Π°Π²Ρ‚ΠΎΠΌΠ°Ρ‚ΠΈΠ·ΠΈΡ€ΠΎΠ²Π°Π½Π½Ρ‹ΠΉ скан с Π³Π°Ρ€Π°Π½Ρ‚ΠΈΠ΅ΠΉ точности .
      Π³Π»Π°Π· Π±ΠΎΠ³Π° Ρ‚Π΅Π»Π΅Π³Ρ€Π°ΠΌΠΌ ΠΎΡ„ΠΈΡ†ΠΈΠ°Π»ΡŒΠ½Ρ‹ΠΉ
      Π‘ΠΎΡ‚ Ρ€Π°Π±ΠΎΡ‚Π°Π΅Ρ‚ Π² Ρ€Π°ΠΌΠΊΠ°Ρ… Π·Π°ΠΊΠΎΠ½Π° , обрабатывая ΠΎΡ‚ΠΊΡ€Ρ‹Ρ‚Ρ‹Π΅ Π΄Π°Π½Π½Ρ‹Π΅ .
      ΠŸΠΎΠ»ΡƒΡ‡ΠΈΡ‚Π΅ Ρ€Π°ΡΡˆΠΈΡ€Π΅Π½Π½Ρ‹ΠΉ ΠΎΡ‚Ρ‡Π΅Ρ‚ с историСй Π°ΠΊΠΊΠ°ΡƒΠ½Ρ‚ΠΎΠ² ΠΈ списком связСй.
      ΠŸΠΎΠΏΡ€ΠΎΠ±ΡƒΠΉΡ‚Π΅ Π½Π°Π΄Π΅ΠΆΠ½ΠΎΠΌΡƒ ΠΏΠΎΠΌΠΎΡ‰Π½ΠΈΠΊΡƒ для digital-расслСдований β€” Ρ‚ΠΎΡ‡Π½ΠΎΡΡ‚ΡŒ Π³Π°Ρ€Π°Π½Ρ‚ΠΈΡ€ΠΎΠ²Π°Π½Π°!

    78. ΠŸΡ€ΠΎΠ΄Π²ΠΈΠ½ΡƒΡ‚Ρ‹Π΅ инструмСнты ΡƒΡ‡Ρ‘Ρ‚Π° Ρ€Π°Π±ΠΎΡ‡ΠΈΡ… смСн ΡΠΏΠΎΡΠΎΠ±ΡΡ‚Π²ΡƒΡŽΡ‚ ΡƒΠ»ΡƒΡ‡ΡˆΠ΅Π½ΠΈΡŽ ΠΎΠΏΠ΅Ρ€Π°Ρ‚ΠΈΠ²Π½ΠΎΠ³ΠΎ управлСния.
      Π’ΠΎΡ‡Π½ΠΎΡΡ‚ΡŒ фиксации устраняСт нСточности Π² ΠΏΠ»Π°Π½ΠΈΡ€ΠΎΠ²Π°Π½ΠΈΠΈ Π³Ρ€Π°Ρ„ΠΈΠΊΠΎΠ².
      ΠœΠ΅Π½Π΅Π΄ΠΆΠ΅Ρ€Π°ΠΌ Π»Π΅Π³Ρ‡Π΅ ΠΊΠΎΠ½Ρ‚Ρ€ΠΎΠ»ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ Π·Π°Π³Ρ€ΡƒΠ·ΠΊΡƒ сотрудников Π² Ρ€Π΅ΠΆΠΈΠΌΠ΅ Ρ€Π΅Π°Π»ΡŒΠ½ΠΎΠ³ΠΎ Π²Ρ€Π΅ΠΌΠ΅Π½ΠΈ .
      https://live8.us/tech/how-digital-tools-help-by/
      Π Π°Π±ΠΎΡ‚Π½ΠΈΠΊΠΈ ΠΈΠΌΠ΅ΡŽΡ‚ ΡƒΠ΄ΠΎΠ±Π½Ρ‹ΠΉ ΡƒΡ‡Ρ‘Ρ‚ ΠΊ своим Π΄Π°Π½Π½Ρ‹ΠΌ .
      ИспользованиС Ρ†ΠΈΡ„Ρ€ΠΎΠ²Ρ‹Ρ… Ρ€Π΅ΡˆΠ΅Π½ΠΈΠΉ Π·Π½Π°Ρ‡ΠΈΡ‚Π΅Π»ΡŒΠ½ΠΎ ускоряСт управлСнчСскиС Π·Π°Π΄Π°Ρ‡ΠΈ с ΠΌΠΈΠ½ΠΈΠΌΠ°Π»ΡŒΠ½Ρ‹ΠΌΠΈ усилиями .
      Π­Ρ‚ΠΎ Π³Π°Ρ€Π°Π½Ρ‚ΠΈΡ€ΡƒΠ΅Ρ‚ Π΄ΠΎΠ²Π΅Ρ€ΠΈΠ΅ ΠΏΡ€ΠΈ распрСдСлСнии Π·Π°Π΄Π°Ρ‡, сохраняя Π»ΠΎΡΠ»ΡŒΠ½ΠΎΡΡ‚ΡŒ сотрудников.

    79. Goods delivery from China is dependable and swift.
      Our company delivers tailored solutions for enterprises of any capacity.
      We manage all logistics processes to make your operations smooth.
      air freight from china
      With scheduled shipments, we secure timely delivery of your orders.
      Clients appreciate our professional team and reasonable rates.
      Choosing us means assurance in every delivery.

    80. Π’ Telegram появилась свСТая функция β€” Π²Π½ΡƒΡ‚Ρ€Π΅Π½Π½ΠΈΠ΅ Π·Π²Ρ‘Π·Π΄Ρ‹.
      Они слуТат для ΠΌΠΎΡ‚ΠΈΠ²Π°Ρ†ΠΈΠΈ создатСлСй.
      ΠŸΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚Π΅Π»ΠΈ ΠΌΠΎΠΆΠ΅Ρ‚ ΠΎΡ‚ΠΏΡ€Π°Π²Π»ΡΡ‚ΡŒ Π·Π²Ρ‘Π·Π΄Ρ‹ создатСлям.
      ΠΊΡƒΠΏΠΈΡ‚ΡŒ Π·Π²Π΅Π·Π΄Ρ‹ Π½Π° ΠΏΠΎΠ³ΠΎΠ½Ρ‹
      Π—Π²Ρ‘Π·Π΄Ρ‹ ΠΊΠΎΠ½Π²Π΅Ρ€Ρ‚ΠΈΡ€ΡƒΡŽΡ‚ΡΡ Π² Π΄ΠΎΡ…ΠΎΠ΄.
      Π­Ρ‚ΠΎ понятный способ ΠΎΡ†Π΅Π½ΠΈΡ‚ΡŒ Ρ‚Ρ€ΡƒΠ΄.
      ΠžΡ†Π΅Π½ΠΈΡ‚Π΅ ΠΎΠΏΡ†ΠΈΡŽ ΡƒΠΆΠ΅ Π½Π΅ΠΌΠ΅Π΄Π»Π΅Π½Π½ΠΎ.

    81. Creative photography often focuses on highlighting the aesthetics of the natural shape.
      It is about expression rather than surface.
      Professional photographers use subtle contrasts to reflect atmosphere.
      Such images capture artistry and character.
      https://xnudes.ai/
      Every frame aims to evoke feelings through movement.
      The intention is to show natural harmony in an elegant way.
      Audiences often admire such work for its creativity.
      This style of photography unites emotion and sensitivity into something truly expressive.

    82. Π˜Π½Ρ‚Π΅Π»Π»Π΅ΠΊΡ‚ΡƒΠ°Π»ΡŒΠ½Ρ‹Π΅ поисковыС систСмы для Π°Π½Π°Π»ΠΈΠ·Π° Π΄Π°Π½Π½Ρ‹Ρ… становятся всё Π±ΠΎΠ»Π΅Π΅ ΡƒΠ΄ΠΎΠ±Π½Ρ‹ΠΌΠΈ.
      Они ΠΏΠΎΠΌΠΎΠ³Π°ΡŽΡ‚ ΠΈΠ·ΡƒΡ‡Π°Ρ‚ΡŒ ΠΏΡƒΠ±Π»ΠΈΡ‡Π½Ρ‹Π΅ Π΄Π°Π½Π½Ρ‹Π΅ ΠΈΠ· ΠΈΠ½Ρ‚Π΅Ρ€Π½Π΅Ρ‚Π°.
      Π’Π°ΠΊΠΈΠ΅ Π±ΠΎΡ‚Ρ‹ ΠΏΡ€ΠΈΠΌΠ΅Π½ΡΡŽΡ‚ΡΡ для Π°Π½Π°Π»ΠΈΡ‚ΠΈΠΊΠΈ.
      Они ΠΌΠΎΠ³ΡƒΡ‚ Ρ‚ΠΎΡ‡Π½ΠΎ ΡΠΈΡΡ‚Π΅ΠΌΠ°Ρ‚ΠΈΠ·ΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ большиС ΠΎΠ±ΡŠΡ‘ΠΌΡ‹ ΠΈΠ½Ρ„ΠΎΡ€ΠΌΠ°Ρ†ΠΈΠΈ.
      Π±Π³Π»Π°Π· Π±ΠΎΠ³Π° Ρ‚Π΅Π»Π΅Π³Ρ€Π°ΠΌΠΌ Π±ΠΎΡ‚
      Π­Ρ‚ΠΎ позволяСт ΡΡ„ΠΎΡ€ΠΌΠΈΡ€ΠΎΠ²Π°Ρ‚ΡŒ Π±ΠΎΠ»Π΅Π΅ ΠΎΠ±ΡŠΠ΅ΠΊΡ‚ΠΈΠ²Π½ΡƒΡŽ ΠΊΠ°Ρ€Ρ‚ΠΈΠ½Ρƒ событий.
      НСкоторыС систСмы Ρ‚Π°ΠΊΠΆΠ΅ Π²ΠΊΠ»ΡŽΡ‡Π°ΡŽΡ‚ ΡƒΠ΄ΠΎΠ±Π½Ρ‹Π΅ ΠΎΡ‚Ρ‡Ρ‘Ρ‚Ρ‹.
      Π’Π°ΠΊΠΈΠ΅ ΠΏΠ»Π°Ρ‚Ρ„ΠΎΡ€ΠΌΡ‹ ΡˆΠΈΡ€ΠΎΠΊΠΎ ΠΈΡΠΏΠΎΠ»ΡŒΠ·ΡƒΡŽΡ‚ΡΡ срСди спСциалистов.
      Π Π°Π·Π²ΠΈΡ‚ΠΈΠ΅ Ρ‚Π΅Ρ…Π½ΠΎΠ»ΠΎΠ³ΠΈΠΉ позволяСт ΡΠ΄Π΅Π»Π°Ρ‚ΡŒ поиск ΠΈΠ½Ρ„ΠΎΡ€ΠΌΠ°Ρ†ΠΈΠΈ Π±ΠΎΠ»Π΅Π΅ Ρ‚ΠΎΡ‡Π½Ρ‹ΠΌ ΠΈ ΡƒΠ΄ΠΎΠ±Π½Ρ‹ΠΌ.

    83. This resource contains a lot of captivating and helpful information.
      Here, you can find various materials that expand knowledge.
      Everyone will appreciate the content shared on this site.
      Every category is easy to navigate, making it comfortable to use.
      The posts are presented professionally.
      There are recommendations on various fields.
      If you want to find useful facts, this site has what you’re looking for.
      In general, this website is a valuable hub for those who love learning.
      https://aiti-portal.de/

    88. Π—Π΄Π΅ΡΡŒ прСдставлСно большоС количСство ΠΏΠΎΠ»Π΅Π·Π½ΠΎΠ³ΠΎ ΠΊΠΎΠ½Ρ‚Π΅Π½Ρ‚Π°.
      ΠŸΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚Π΅Π»ΠΈ ΠΎΡ‚ΠΌΠ΅Ρ‡Π°ΡŽΡ‚, Ρ‡Ρ‚ΠΎ рСсурс ΠΎΠ±Π»Π΅Π³Ρ‡Π°Π΅Ρ‚ доступ ΠΊ Π²Π°ΠΆΠ½Ρ‹ΠΌ Π΄Π°Π½Π½Ρ‹ΠΌ.
      ΠœΠ°Ρ‚Π΅Ρ€ΠΈΠ°Π»Ρ‹ ΠΎΠ±Π½ΠΎΠ²Π»ΡΡŽΡ‚ΡΡ рСгулярно, Ρ‡Ρ‚ΠΎ Π΄Π΅Π»Π°Π΅Ρ‚ сайт ΡƒΠ΄ΠΎΠ±Π½Ρ‹ΠΌ для использования.
      МногиС ΡΡ‡ΠΈΡ‚Π°ΡŽΡ‚, Ρ‡Ρ‚ΠΎ навигация рСсурса Ρ…ΠΎΡ€ΠΎΡˆΠΎ ΠΏΡ€ΠΎΠ΄ΡƒΠΌΠ°Π½Π° ΠΈ позволяСт Π±Π΅Π· Ρ‚Ρ€ΡƒΠ΄Π° Π½Π°Ρ…ΠΎΠ΄ΠΈΡ‚ΡŒ Π½ΡƒΠΆΠ½ΠΎΠ΅.
      Π Π°Π·Π½ΠΎΠΎΠ±Ρ€Π°Π·Π½Ρ‹ΠΉ ΠΊΠΎΠ½Ρ‚Π΅Π½Ρ‚ Π΄Π΅Π»Π°Π΅Ρ‚ рСсурс ΡƒΠ½ΠΈΠ²Π΅Ρ€ΡΠ°Π»ΡŒΠ½Ρ‹ΠΌ для людСй с Ρ€Π°Π·Π½Ρ‹ΠΌΠΈ интСрСсами.
      Π’Π°ΠΊΠΆΠ΅ отмСчаСтся, Ρ‡Ρ‚ΠΎ ΠΌΠ°Ρ‚Π΅Ρ€ΠΈΠ°Π»Ρ‹ ΠΎΡ„ΠΎΡ€ΠΌΠ»Π΅Π½Ρ‹ Π°ΠΊΠΊΡƒΡ€Π°Ρ‚Π½ΠΎ ΠΈ понятны Π΄Π°ΠΆΠ΅ Π½ΠΎΠ²ΠΈΡ‡ΠΊΠ°ΠΌ.
      Π‘Π°ΠΉΡ‚ ΠΏΠΎΠΌΠΎΠ³Π°Π΅Ρ‚ ΠΏΠΎΠ»ΡƒΡ‡Π°Ρ‚ΡŒ Π½ΠΎΠ²Ρ‹Π΅ свСдСния благодаря Π΄Π΅Ρ‚Π°Π»ΡŒΠ½Ρ‹ΠΌ ΠΎΠ±Π·ΠΎΡ€Π°ΠΌ.
      Π’Π°ΠΊΠΈΠΌ ΠΎΠ±Ρ€Π°Π·ΠΎΠΌ, этот рСсурс ΠΌΠΎΠΆΠ½ΠΎ Π½Π°Π·Π²Π°Ρ‚ΡŒ ΠΏΠΎΠ»Π΅Π·Π½ΠΎΠΉ ΠΏΠ»ΠΎΡ‰Π°Π΄ΠΊΠΎΠΉ для всСх ΠΏΠΎΠ»ΡŒΠ·ΠΎΠ²Π°Ρ‚Π΅Π»Π΅ΠΉ.
      https://carhunter.su

    89. Excellent pieces. Keep posting such kind of info on your site. Im really impressed by it.
      Hello there, You have performed an excellent job. I will certainly digg it and for my part recommend to my friends. I’m confident they’ll be benefited from this site.
      Rio prostitution

    90. GG789login looked into it. Seems like your standard login portal. If you already know what it is and need to sign in, then knock yourself out. Easy! Quick link here: gg789login

    91. That’s a great point about balancing skill & luck in shooters! It reminds me of platforms like tmtcash download apk – a bit of strategy and chance keeps things exciting. Noble registration seems key there, too! πŸ€”

    101. Solid analysis of tournament dynamics! Seeing platforms like 58jl club adapt to local preferences (like PHP & GCash) is smart. Quick access & security are key for player trust, crucial in any game. πŸ‘

    Leave a Reply

    Your email address will not be published. Required fields are marked *