Fitness & Nutrition Tips

What to Expect in Your Fat Loss Journey

In general, it’s a good idea to manage expectations and fat loss is no exception. Here are nine real world scenarios you can expect when you’re on your way to becoming a lean machine:⁣

1. Don’t expect the scale to drop right off the bat⁣. While initial loss is motivating, it’s usually a depletion of glycogen and water, which doesn’t make for a long-term solution. Be patient and keep working at it every day to lose fat⁣.

2. Expect weight and circumference fluctuations. Fat loss occurs over time, usually several weeks and months. Measurements in weight and centimeters don’t always reflect fat loss. Instead, note how clothes fit, how easy/hard it is to perform day to day activities, or take progress photos.

3. How much fat you lose and where you lose it is individual⁣. No need to compare your results to others. In fact, it doesn’t make any sense. ⬅️Read that again, please. ⁣

4. You could lose muscle mass⁣, especially if you recklessly restrict the amount of food you’re eating. Eat enough protein (0.8-1g per pound of body weight) spread out over several meals per day. Aim for an ideal fat loss rate of 0.5-1.5 pounds per week, limited to 8-12 weeks increments in order to preserve the muscles you’ve worked so hard to build.

5. Expect that you’ll probably get hungry⁣. Hunger isn’t required for fat loss, but it’s a sign that you’re in a deficit. Too much hunger means you’re not eating enough and/or the quality of the food your eating needs to improve. Make a change and see what happens⁣.

6. You may notice a performance dip⁣. Take 1-2 rest days a week, sleeping a minimum of 7 hours per night. It’s also ok to taper down training volume and intensity if you’re not recovering. Carbs can help speed recovery so keep some in your diet, especially if doing high intensity workouts (like CrossFit).

7. BE CONSISTENT! When your main goal is fat loss, you have a narrow margin for error. Accept that you might have to say no to some experiences in the short-term⁣.

8. Plateaus will happen so when they do, get more daily steps, audit your food choices, eat out less, weigh and track your food before taking away more calories (calorie restricting is a last resort).⁣ You may have to adjust your caloric intake more than once.

9. Take regular inventory of your progress- you’ll need to stop at some point. If ⁣you cut too many of your daily calories and you’re in a deficit too long, your health may suffer and there’s a high chance of yo-yoing. Make your best effort for 8-12 weeks and then adopt a nutrient maintenance program. Not sure how to do that? Hire an experienced coach to help⁣.

If you have any fat loss questions, I’m here for you! Just send an email to katy@instrength.online and I’ll get right back to ya :0)


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