Why haven't I lost weight this week?
No fat loss journey is linear. In order to give your body the best chance to see results, you do have to adhere to your daily targets consistently.
Even if perfectly adherent, you won't see drops on the scales every week as weight can be influenced by a variety of factors such as sleep, time of the month, water intake, exercise etc. So, you will only sometimes see drops on the scales. This is why we take a variety of data points, including measurements and photos.
You also may not be seeing results if your adherence has been a little off. A one-off day really can hinder your whole week's worth of hard work, so make sure if you're veering off the meal plan, you are tracking your intake to remain accountable and see the results you came to achieve.
Why did my weight increase?
Weight can be influenced by a variety of factors, including exercise, sleep routine, water intake, hormones, time of the month, stress and medication. These all can fluctuate the scale and be the reasoning behind weight increases. That being said, if your adherence is off the mark, this also would be a determining factor.
Why is my weight not moving, but my measurements are?
Small weight changes are completely normal and to be expected. Sometimes, we will see stagnant weight OR weight increases but decreases in measurements. The decreases in measurements show us that optimal body composition changes are occurring and you are dropping FAT, but potentially your weight is being influenced by other factors.
Why is my weight dropping, but my measurements aren't seeing losses?
When taking your results for measurements, we are only taking 5 data points, arm, waist, hips, thigh and chest. There are many other areas of the body where we do not measure that you may have seen measurement losses, e.g. ankles, neck etc., which is why you may see losses in weight but non in your measurements.
Why am I not seeing results?
There may be a variety of reasons you may not be seeing results. These could be: -
Your adherence: If you aren't tracking all your food daily to your calories and macros. When self-tracking, the rule of thumb is: -
Stay within your calories 40 calories over/under is fine but no more or less.
You should always meet the minimum protein which is 20g from your goal.
Fibre requirements are a minimum of 10g off your goal
Fats should be around 20g on either side of your goal
The remainder will be made up of carbs
You're cooking with oil and not tracking this. A tablespoon of oil can be around 120 calories; if you're cooking with oil in every meal, this can be upwards of 350 calories added to your intake daily, which would increase you up to maintenance calories.
Dehydration - keeping your water intake up to 2-3L a day is going to help ensure you see results by reducing any fluid retention. Dehydration can also be confused with hunger, so keeping your water intake up will ensure you aren't overeating your calories.
Untracked alcohol or dine-out meals: Anything untracked can hinder results, but dine-out meals and alcohol, especially cocktails, can be VERY calories dense. So, this is why it's important if dining out or including alcohol, you are tracking this into your day. You can find out how best to track this HERE.