Why You Shouldn't Panic When You Don't See Weight Loss Progress Initially on a Calorie Deficit

Have you just entered a calorie deficit and wondering when you will start to see movement on the scale? Let's talk about it...

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Picture This: You've just stepped on the scale after being in a calorie deficit for a week and haven't seen the movement you were hoping for. Should you panic? Should you just throw in the towel now? Definitely not! This is a common occurrence for many when starting a calorie deficit and I want to reassure you that it is completely normal to not see much or any movement on the scale immediately.

Let's talk about why this might happen...

Firstly, we need to always keep in mind that fat loss is not instant, it does take time. Your body goes through multiple physiological changes before it starts losing weight. Many factors may affect the scale's reading, including but not limited to water retention and hormonal fluctuations. Some people's bodies may hold onto water in the initial stages of a calorie deficit, this is more likely to happen if you change the types of foods you are eating or even increase your activity levels. This type of water retention will settle once your body has adapted to the sudden change in calories.

I know the question you must be wondering "So how long does it take to actually see progress?".

Progress can take a week or two of consistent effort before you start to see the scale move. Try to remember that just because the scale doesn't move initially, doesn't mean you aren't making progress. Your body needs a bit of time to adjust to your new calorie intake and eating regime.

For sustainable weight loss, typically you want to aim for a 0.5-1kg rate of loss per week. Keep in mind that this is only a guide, you need to take into consideration your current metabolic health and starting weight.

The scale is a great tool to utilise when trying to lose weight, but try not to get fixated on numbers. Look for other signs of progress, such as improved sleep, increased energy levels, or your clothes fitting better. Your fitness journey should not just revolve around the scale, your overall health and well-being are much more important to focus on.

If you are currently on a weight loss journey, don't get too hung up if your weight doesn't move straight away. If your weight hasn't shifted within 2-4 weeks, then it would be ideal to reassess your current calorie intake and output, to ensure you are indeed in a calorie deficit.