Have you ever caught yourself on the scale every morning when you start a new diet? You weigh yourself every day, you spy your midriff every time you pass by a mirror, you wonder, has my belly fat shrunk yet? If you’re feeling judged, relax. You’re definitely not alone. In this article, we’ll share tips with you that will help you to realistically manage your weight loss expectations.
This is important because a lot of the time, we start a diet. And then we’re frustrated when we don’t see the exact results that we were expecting when we were expecting them. These feelings of frustration may drive us to do the very thing we shouldn’t do – give up. Something that would never happen if we properly managed our expectations.
Have a look at some of our top tips for managing your weight loss expectations:
What are your weight loss expectations?
It starts with wanting to lose 5kg in 3 days, because Deborah from the gym lost the same amount of weight in 5days. Or so she said. Is it possible? Yes, because bodies are different, our metabolisms vary, and there’s no one-size-fits-all strategy to achieving your perfect body size or shape.
Whether your health and fitness goals are to…
- Get stronger
- Gain muscle
- Lose body fat
- Improve your pull-ups
- Have a safe and healthy pregnancy
- Return to exercise safely postpartum
- Heal your relationship with food
- Increase your confidence
Here’s what you should do. Before you start out on a diet, or meal plan, sit yourself down and have a talk with yourself. Here’s a list of things you should say.
Slower is better.
While it is definitely attractive and incredible to hear of someone who lost 15kg in 15 days, it’s not very healthy. According to research, most people who lose weight rapidly tend to gain it back rapidly as well. You don’t want to be that person.
It’s not always about the number on the scale.
Eating right and exercising regularly give many benefits other than weight loss; you get more energy, better sleep, less stress, and a reduced risk of several diseases. Whether you lose weight or not, you’ll get all of those unseen benefits and more. Weight loss is not the only indicator that you’re on the right track.
Weight loss can vary from week to week.
Even if you live a rigidly monotonous lifestyle, we’re willing to bet that no two weeks of your life have been exactly the same. So why would you expect to lose the exact same amount of weight every week? It’s unrealistic, shelve it.
What is guaranteed is that if you consistently keep at it, doing the things you should do, you will attain your goal at the end of the day. So you can stop asking Google “what’s the ideal weight to lose in two weeks?”
The goal is to lose fat, not just weight.
Let’s say you just lost 5kg. That’s fantastic, isn’t it? Well, what if 3 of those kilos were muscle? First, you would now look “skinny fat,” and your metabolism would actually be slower than it was when you were heavier. Your goal shouldn’t be to lose weight but to lose fat.
Not every day will be for working towards your goal.
It can be really easy to expect perfection in terms of nutrition and working out, but the fact of the matter is that not every day will be the right day to work on your goals. Some days are better for focusing on maintenance, and that’s great!
Now that you know how to manage your weight loss expectations, go on and be the best version of yourself. Understand that the things you can actually control are taking responsibility for your own actions; getting up, showing up and putting in the work; and being consistent at it.
The key is to focus on what you are able to do with what’s available, and commit to doing your very best! Have you incorporated granola into your fitfam diet yet? If you would like to try it, get some healthy nutritious granola here.
Have an amazing weekend!