"There is no one-size-fits-all when it comes to nutrition, exercise, and lifestyle, and for this reason, it can be hard to say upfront how quickly you will see results. However, if you don't notice any progress after a few weeks, please do not hesitate to get in touch with us to discuss your nutrition plan. We can make tweaks to your plan at any point!

If your goal is to lose weight, you can expect to lose around 0.5 kg per week. This could be slightly more in the first few weeks as your body tends to lose more body water as well.

Try not to be too fixated on the number on the scale- also assess how clothes feel, your stress, and energy levels. Building muscle is a slower process, you can expect to see muscle growth within 8 weeks when you're doing an effective training program as well."