Weight Loss Expectation vs Reality

Fat Loss expectation vs Reality 

Like most people, I bet at some point you’ve embarked on a journey of weight loss. Whether it was for looking buff on the beach on holiday or to fit into that special dress.

And during this time I also bet you expected a few things to happen. Increased feelings of hunger, drop in energy levels, not to mention the mood swings.

Well in this section I will endeavor to delve into the common expectations when it comes to fat loss and the actual reality of what goes on.

Studies show that daily weighing more than often leads to more weight loss and better maintenance once it’s gone.

But this isn’t to say that everyone should do this. Past experiences will dictate if you should or not. Seeing small changes in scale weight is enough to drive some people nuts. And even enough to make them become obsessive causing stress & anxiety.

This is where my client Gem was at before working with me. She was in a constant battle with yo-yo dieting, seeing her weight jump up and down and was fully focused on what the number on the scale was saying.

So how should you use the scale if you’re going to do it without it having such an impact?


Understand daily fluctuations happen but also look at why. 


Here is a list of things that can affect the scale.

How hydrated you are

When you last ate


Fiber intake

Sodium intake


Menstrual cycles

Bowel movements

All these and more. The best way to weigh yourself (pun me) is to take the reading at the same time each day. The first thing In the morning, go to the toilet and preferably be In a similar amount of clothing


Weight Loss & Fat Loss


It’s important to understand the difference between these two because there will come a time in your weight loss journey where progress stalls. Now, this could be down to any of the things mentioned above but it doesn’t necessarily mean that you have stopped losing body fat. 

If you are still in an overall calorie deficit you will still be losing body fat. It will at times get harder to see. This is why it’s also important to look at other markers of progress and not get focused on the number on the scale.

My client Andy was a prime example of this, during our first few months of working together Andy’s weight initially dropped, and after a while plateaued, but because we were looking at all the progress markers it was clear he was still losing body fat.


The number on the scale is just data. 


You might expect weight loss to occur in a straight line (see above). When in reality it looks a lot more like the line on the right. More often than not at the start, you will see bigger drops, due to the reduction in overall food intake and also from a loss of stored water weight.

There will also be plateaus. You will at some point gain, then plateau and gain and plateau.

The key is the overall trend over a long time should be going down.


The scale doesnt dictate who you are. 


What I mean by this is don’t let it become the one factor to show your progress. Instead, look at the bigger picture before deciding what’s going on.

Other markers of progress to look at include :

Circumference measurements such as the waist

Your clothing

Your energy levels

Quality of sleep

Training performance

Health markers such as blood


Even your body fat percentage

Remember it’s possible to not see a significant amount of weight loss on the scale but still see inches disappear from the waistline and money being spent on new items of clothing.


Hunger strikes


There will be times when you will feel hungry during a fat loss phase but in reality, it’s also something that can be addressed.

Ensuring you fill up your plates with veggies is a really easy way to counteract hunger. If you’re able to increase the volume of your meals it’ll feel like you’re eating more, add to this your lean protein source and this should do the trick of keeping you feeling full for longer.



To conclude, when it comes to losing body fat there is an element of patience that’s required especially if only using one marker of measuring progress.

If you’re finding your relationship with the scale is one of never-ending misery I’d recommend getting rid and using some of the methods listed above.

Overall try to take away that it’s the sum of where you place the majority of your actions over some time, that achieves the desired results.

And if you would like some extra help and guidance to achieve the results you want like Gem and Andy you can get in contact here