Losing weight doesn’t usually follow a straight line

​Losing weight doesn’t usually follow a straight linear line or path. There are usually ups and downs on the journey. The graph below are actual results of a client who lost 7.9Kg (17.3lbs, 1.24 stone) in 2 months. The client’s waist was down by 5cm (2 inches) in this time period too!

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1. Don’t expect weight loss to decrease in a straight linear line
2. Don’t expect it to be big decreases all the time. After 3 weeks the client might have concluded this wasn’t working and stopped. Instead he held the course, doubled down, and continued to get great results.
3. Be patient, it takes time! Slow steady sustainable decreases beats fast unsustainable reductions – remember the story of the hare and the tortoise?!!
4. Focus on what you eat (quality) and how much you eat (quantity). If you want to lose weight you have to be in a calorie (energy) deficit i.e. less calories taken in then you use up.
5. Increase your movement. Increase your steps: walk more, jog or run some, take up cycling.
6. Do strength training. Weight training is critical in order to get stronger and tone up as you lose body fat. A personal trainer will help you do this safely and coach you the right way to do it.
7. Measure the right things, like your weight, % body fat, muscle mass and your waist. 
8. Sleep/ rest more. Like with food, it is both the quantity and quality of sleep that you get that is important. You should be getting 7-9 hours of quality sleep per night.
9. Drink loads of water!
10. Get help and support. Having someone hold you accountable really helps. That can be a family member, a friend, or a personal trainer.

 
There are always ups and downs, but with the right approach, right attitude and right support structure you will make progress.