Weight loss progress it’s not just about dropping pounds!
One of the most common concerns I hear from clients on a fat loss journey is this:
“I don’t feel like I’m making enough progress.”
My response is usually the same:
“Okay—how much did your weight change last week?”
Nine times out of ten, the reply is:
“Well, about 2 pounds… but it fluctuates.”
And here’s what I tell them—YOU ARE EXACTLY ON TRACK.
What’s Actually “Good” Progress?
The safe and sustainable rate of weight loss is about 0.5% to 1% of your body weight per week. For a 200-pound individual, that’s about 1–2 pounds per week. Go significantly beyond that, and you start to run into problems:
- Increased fatigue and mood swings
- Stronger cravings
- Higher likelihood of muscle loss
- Hormonal disruption (especially at lower body fat levels)
- And worst of all, burnout or falling off the diet altogether
In short, faster isn’t always better. Losing weight too quickly often means losing muscle and setting yourself up for rebound weight gain.
Shift Your Focus: Outcome vs. Process
I get it. I’ve been there too. When you’re motivated and dialed in, it’s tempting to want to “go hard” and get it over with.
But lasting transformation requires a mindset shift—from being outcome-oriented to becoming process-oriented.
That 2-pound drop this week? That’s a win. If you stay consistent, that turns into 8 pounds in a month. That will make a visual difference—and more importantly, it’s progress you can actually maintain.
Real Change Takes Time
You didn’t gain all your weight overnight, and you won’t lose it overnight either. Weight loss is the result of thousands of tiny decisions made consistently over time.
And it’s not just about dropping pounds. It’s about:
- Rewiring long-standing eating habits
- Building awareness and mindfulness around food
- Reframing your relationship with health and discipline
This is what makes weight loss hard—and why any progress is something to be proud of.
Final Thoughts
So if the scale moved even slightly this week, take a deep breath and be proud of that. Seriously—weight loss is hard, and any progress is good progress.
And if you want to take all the guesswork out of your training and nutrition, I’m here to help. Click my profile, reach out, and let’s build something great—together.
