I understand what it’s like to feel fed up with how you look and feel. I get that sense of urgency we feel to see results. I’ve been there! I’ve gone super hard – eating 1,200 calories daily and working out for one hour to see results as quickly as possible. In case you are wondering, it only worked short-term. I’d lose weight, then the exhaustion and hunger would catch up to me, and I would stop. I’d regain all the weight and a few extra pounds to top it off.

If you want to lose weight, it’s realistic to think that it could take several months or more than a year (or several years) to reach a healthy and sustainable weight for your body. Most people want fast and consistent results, but weight loss is the opposite. It’s inconsistent (more on that below), and fat loss is not rapid. For the most part, quick weight loss can lower your metabolism, and the chances of weight regain are much higher. 

2) Just because you lose one pound on your first and second week of healthy eating and exercising, it does not mean you will lose one pound every week after that. 

I just told you fat loss is inconsistent. Some weeks, you’ll lose more. Some weeks, you’ll lose nothing. Some weeks you’ll see some gains (yes, gains!). It’s normal. It’s about continuing your lifestyle changes even when you see no changes on the scale. 

3) Ups, downs, and pauses are normal and will happen during any sustainable weight loss journey! 

You are not a robotic calculator; you are a human being. Just because you eat and burn x number of calories, it does not mean that the scale will only show decreases. If you are weighing yourself on a scale, please know that nobody’s weight loss graph is linear. NO ONES! I have worked with hundreds of people trying to lose weight, and 100% of those people hit plateaus or gained “weight.” Again, it’s about continuing those health-promoting behaviors even when you see no changes on the scale.

4) You want weight loss but are stressed or don’t sleep well.

We want it all, don’t we? To have it all, your precious body needs it all – good nutrition, physical activity *AND* high-quality sleep, *AND* low-stress levels. All too often, people are frustrated that they don’t see results even though they work out and eat balanced meals. Yet, they mention that they don’t sleep well or are super stressed. Look, it doesn’t matter if you eat a “perfect” diet or never miss a workout. The body must compensate if you are not sleeping well or have chronic stress. Researchers have long documented the impacts of poor sleep and chronic stress on weight, so you’ve got two options: 

• Improve sleep and manage stress – yeah, I know. I knooooow. 
• Manage your expectations – if you have a newborn and no nanny, your sleep is likely suffering. That’s just the stage of life you are in right now. You can’t fix your sleep as much as you’d like to. In this case, it could be helpful (and freeing!) to manage your expectations around weight loss. Weight loss may occur slowly or not at all while you sleep poorly. That’s okay! You can still focus on good nutrition and joyful movement even if you don’t shed a pound. There are many benefits to both far beyond the scale! 

5) Weight loss is HARD, and your body likes to fight you on it. 

I know what you are thinking! Nooo, my body HAS to lose weight, so surely it wants it. That’s tricky. Your body doesn’t recognize that you are hoping to lose a few pounds to look “good” for vacation or a wedding, nor does it realize that you plan to lose a specific amount of weight. Your body likes everything to be calm and steady (a process known as homeostasis), and your body will work hard to keep everything in balance. 

The body is no longer in that “balanced” state when weight loss begins. For most people, weight loss tends to happen with some ease initially, but as time passes, the weight loss slows down and completely stalls for some. Some folks GAIN weight when “eating less and exercising more.” What gives? Well, think about our hunter-gatherer ancestors and our biological need to find food to survive and stay alive. This prehistoric process tells our bodies to slow down our metabolism to avoid excessive weight loss due to food scarcity. The body doesn’t know you have this weight loss thing under control. Instead, it’s trying to slow things down and increasing fat stores to keep you alive now that food is scarce (dieting). 

6) There is no ideal number of pounds you should lose each week (or each month).

I dread when people say they want to lose X pounds in one month. Why? Because you are a human and not a robot, and so many factors impact your weight that have nothing to do with fat loss or fat gain (more on that soon!). When people say they want to lose x pounds in a week or month, it’s kind of the same as saying: I’d like to pee X ounces this month. While you can hydrate accordingly, making your body pee a specific amount of ounces is nearly impossible. Your body may retain some water or lose some water. Do you get my point? No matter how meticulous you are with your food or exercise, biology may impact the number on the scale that has nothing to do with you not doing enough! 

I also dread when people have a specific number of pounds they want to lose in a particular timeline because it can set them up for disappointment. I have worked with SOOO many people who say things like: I only lost 2 pounds in a month. Ummm, first of all, losing 2 pounds in a month is 100% normal, and this pace of weight loss leads to sustainable and long-term results. 

7) Just because your neighbor, sister, coworker, aunt, or friend lost 10 pounds in 8 weeks, it doesn’t mean that you will, too – even if you do and eat the same thing. 

Again, biology, genetics, etc. One size doesn’t fit all. Stop comparing. That will only make you feel defeated and will not help you long-term. Also, more stress = less weight loss, so don’t stress about Aunt Karen losing weight faster than you or cousin Katie’s defined abs. Focus on you – no one else! 

8) The scale weighs A LOT more than just your “fat.” 

Think about it! Your brain and your guts – they weigh something too (!!) Some days, the body holds on to extra water for many reasons. If you step on the scale, when your body is holding on to excess water, it may seem that you’ve gained weight. It’s a defeating feeling, but it has nothing to do with fat loss or gain. As many of us begin strength training, we may gain weight as our bodies build new muscle, which is good! 

Amy and I would love for you to burn your scale since it’s an awful way of measuring progress, but if you are not ready to let it go, then accept that variations are normal.

9) And, on that note, don’t let the scale be the only measure of success (or you’ll get defeated fast). 

What other measures of success can you give yourself when the scale isn’t reflecting your hard work? Less anxiety, improved stress levels, more energy, better sleep, clothes fit better, and not as tired going up a flight of stairs are examples of POWERFUL non-scale victories! 

10) If you want to reach a certain weight, consider a weight range rather than a specific number. 

Most of my clients set a particular goal weight (i.e., 130 pounds). It is common for clients to reach their goal weight one day, then two days later, they are 3 pounds above it. This is normal. Your weight is SUPPOSED to fluctuate each day because… YOU ARE ALIVE! If your goal is to be at 130 pounds, it may be helpful to set a goal of 128-138. After a salty meal, you may be at 135 pounds, and if you get a little dehydrated, you may be at 129 pounds. Fluctuations happen, and they often have nothing to do with the fat content in your body.