If you're in the mindset of wanting to lose some weight and being motivated to shift your habits, you may wonder just how much weight is realistic to lose.
We have all seen the magazine headlines, epic social media posts, and flamboyant infomercials boasting such claims as "lose 5-10 lb. in the first week!"
While that is bait-and-hook marketing that has been used for ages, you might sometimes still fall for it, right?
After all, wanting to lose weight means you're in a bit more heightened emotional state because you're some combination of the following:
a) feeling your confidence isn't as high as it could be,
b) worrying about metabolic health markers and disease,
c) lacking the ability to do the things you love and have energy for it,
d) or any other reason you feel you want or need to lose weight.
The more you can be calm and practical about your weight loss approach, while maintaining your 'why,' the better. You will make more logical decisions that benefit you, rather than swinging from emotional extreme to extreme, getting nowhere other than the wasteland of frustration and disappointment.
My greatest wish for you is that, through the Power Foods Lifestyle education, you will learn to become a strategist of your own health with wisdom and calm determination.
While my Weight Loss for Women online course teaches the exact science of caloric deficits and how to obtain them for weight loss, today's focus is on what realistic weight loss looks like.
Weight Loss Is Not Linear
If you are used to weighing yourself every few days, or even once a month, you may expect that weight loss to be linear. This means you expect to see the scale number go down each time you weigh, so long as you are practicing the habits associated with weight loss (calorie deficit and exercise more).
However, in my experience of coaching, I have very rarely seen someone's weight loss be linear. Since the beginning of 2020, I have been using a new strategy of client progress that has helped these amazing ladies see the DATA associated with the scale and their habits, while simultaneously removing much of the EMOTION around it. It has been such a wonderful success for so many!
I learned this in my own very first body transformation in 2012 where I tracked my weight every two days. This was eye-opening to me as I was, literally, PERFECTLY CONSISTENT in my meal plan and exercise daily for 8 weeks, so seeing the following graph I kept on my closet door was so interesting.
As you can see, there would be a downward loss, but then a plateau, or even a slight gain in the number. At the time, this was very scary to me, but I decided to just continue forward with my plan and let time tell what my body was actually doing.
Now that I have seen thousands of women's bodies change over the past 8 years, I call these 'weight loss hiccups.' They are very normal--especially when the weight loss candidate is being 100% consistent in her eating and exercise. I've learned that the body is always striving for homeostasis--a state of less stress. It takes a bit for the body to gather its resources, and decide to release a little bit more.
Though we have no data telling us exactly what the body is thinking and why it does what it does, I can't help but think the following thought which stems from some of my spiritual beliefs as a member of the Church of Jesus Christ of Latter-Day Saints.
This is not Church doctrine, but my own take on things. Thanks for indulging me and opening your mind to consider the 'what if this were true?' part of your mind:
Perhaps, this is the organization of intelligences in our bodies waiting to see if we can be resolute, determined, and consistent enough to trust us.
As the body we have been given in this mortal sphere, the second estate, is our first experience at 'creation.'
As such, we get the opportunity to practice gaining Christ-like attributes of patience, knowledge, determination, temperance, and obedience.
If this were true, the intelligences over which we govern soon learn to trust us, and will respond as we continue moving forward without erratic behavior that makes them doubt us.
To summarize this section, do not be alarmed if your weight loss stalls for a day or two, or you even see a gain. If your behavior and habits are consistent, focus on the attributes you need to keep going, and don't second-guess yourself. Stay the course and let your body show you what it can do.
Weigh Yourself Daily
Let's refer back to what I previously mentioned I had my clients do starting in 2020. This goes against what I taught for the previous 7 years, which is weighing only once a week at the same time of day, in the same clothes, first thing in the morning.
You know, the typical approach to weighing yourself.
Well, not anymore.
I have my clients weigh in every single morning. They then report that number to me and I chart it for them. After 7 weigh-ins, I take the average of those 7 weights and THAT is our weekly weight. We only compare the weekly averages against the previous one, and the day-to-day fluctuations which happen constantly are simply data. We shrug our shoulders, continue complying to our plan, and trust the process. This is such a game-changer as you learn to stop reading so much into the daily ups and downs, and instead, look at the overall trajectory of weight loss which, by the way, only appears after 2-3 weeks of tracking data.
So if you're shooting for something like a 10-day weight loss challenge, ummm, I'd prefer not to hear about it. Your body will tighten, sure, and you'll lose some water/bloat, but that's not a REAL fat loss approach. True fat loss requires a minimum of 21-day push to establish the data (that is, if you're going to track how I suggest).
Check out a few of the following screenshots from actual client data. Please keep in mind these clients are all shapes and sizes so numbers differ. This means that YOUR goal is YOUR goal. Don't worry where anyone else is at numerically *wink wink*.
I could show you many more examples, but I think the next one you should see is your own!
Give It A Try
What do you say? Will you give it a try?
Pull open a Google Sheet on your phone and start tracking! (You can also use Excel).
You'll be amazed at just how freeing this process is as you learn to read into the data more, and remove the emotion. Replace that emotion with 'what can I do to improve my habits today?' and you're on the turbo-track to becoming a top-notch strategist of your health!
I am so excited for you! Remember to focus on the behavior and the results will come! It's a task-oriented mindset that is scientifically proven to take you farther than a results-oriented mindset. Yes, when setting up your plan you need to be results-oriented, but once that plan is in place, do all you can to switch over to a task-oriented (what I call daily baby step tasks) to accomplish your goal.
In the process of doing this, feel free to use my Weight Loss Course for Women to educate yourself about the how-to and make sure KNOWLEDGE is your first attribute you seek to acquire. When you do so, you can approach this wisely, maturely, and like a boss.
#PowerYourBody one meal, one workout, one day at a time!
~Coach Kristy Jo