Hello and welcome to this episode of the ESG Fitness podcast. This is a very Christmas,

my God, I was going to say special and then I was going to say Christmas. It's a special

Christmas episode. First, I want to share a lesson from one of my one-to-one clients on

scale weight. And it says, I weighed myself this morning and I'm 3.5 pounds down from last week.

To six weeks of the dial barely moving and me almost giving up multiple times, I've

finally seen a result. Holding your nerve in this game is not for the faint-hearted. However,

I'm really glad that I did. When I try, I almost always end up averaging about 0.5 pounds per week

loss and it looks like that's broadly where I've

ended up again. I need to be better at accepting that my rate of loss and, sorry, that that is my

rate of loss and as long as I keep doing the right things, it will eventually start to show on the

scales. I can really understand now why I used to yo-yo so much before. I was doing the right

things but didn't have enough

patience and I gave up too early. Thank you for keeping me solid when I was wobbling. You were

right in brackets as always. I just needed to keep going. You having my back in those moments is

absolutely everything. This is such a good lesson. So basically, that didn't make complete sense

because you don't have full context. The scale weight had been pretty much flat, i.e. she wasn't losing

for the last couple of weeks, maybe even a little bit longer, sort of like four to six weeks.

But on paper, she'd have been in a deficit. Now, this can happen quite a lot. And anyway,

then we've seen this big kind of what some people tell, like a wish, this can happen quite a lot. And anyway, then we've seen this big

kind of, what some people tell, like a wish effect where you lose quite a lot of weight just in one week. But really, it's not that she lost three and a half pounds of fat in a week. It's that the fruition of the weeks before are now seen on the scales. And it is, that is exactly when people give up when they're like, I've been working really hard, but I can't see it on the scales yet.

And either people respond by being like, screw this, why do I put so much effort in and not get a result? Or they respond by thinking, I'll just restrict even more or I'll drop my calories much lower. I'll try and add in load of cardio, and then that becomes unsustainable.

And then you get in the headspace of like, God, no matter what I do, I can't lose weight.

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