What's up guys? Welcome back to another episode. Today we're going to talk about the scale.

I know everybody, this actually come about from a couple of conversations that I've had with clients

recently. And I was like, you know what? I need to do a podcast on this because the biggest thing

that gets in our way is the number on the scale, not wanting to weigh ourselves because of

what that means to us and unrealistic expectations. So today we are going to talk about how fast

this scale should move, what causes scale fluctuations, the difference between weight loss and fat loss, and how to actually measure progress without losing your mind.

So let's dive on in.

So we are first going to start with expectations because the unrealistic expectations are 100% where most of the frustration comes from,

especially when I'm talking with prospective clients

or current clients. So when we think of a healthy, sustainable rate of loss, I would say roughly

0.5 to 1% of your body weight per week on average. So for most people, we're going to say, I mean,

that could be, let's just say, 150 pound female. You're looking at 0.75 to 1.5 pounds on

average per week. Now, are there things that are obviously going to factor into that? The first one being adherence to plan and being consistent, that'll obviously be the first thing.

So this is like, again, on average, because you will have some weeks that will let me back up.

Weight loss, fat loss, it is not linear. You are not going to see the scale go down every single week. You might have weeks that the scale goes up. You might have weeks that the scale drops two or three pounds. And then the next week it does nothing. So that's why we say on average.

So if you are losing faster than that consistently,

it's typically things like water, glycogen,

or it could even be lean mass.

I know for people that are on GLP-1s

and they're dropping weight super quickly and they're often not

eating enough protein or calories at all and if definitely not strength training, then you would

absolutely be losing lean mass even if you're seeing the scale go down quickly.

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