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Haven't Lost Weight In Your First Week? Here Is What To Do

Have you ever stepped on the scale and feel frustrated with what you see?


A common scene that I hear is adults feeling that their current weight loss plan isn't working because the scale hasn't moved or maybe it has even gone up by a pound or 2 within the first week.


Our body weight changes on a day to day basis.


Our weight loss is influenced by various factors.


Daily fluctuations in weight are normal, so don't panic if you see them, especially in your first week of a new weight loss program.


Our body weight can change based on how much we ate the day before, what we ate yesterday, and how much we drank and more.


If you are weighing yourself daily, or more than a few days per week, you may see these up and down numbers and think the program isn't working or that you are doing something wrong.


If this happens, the first step, is to not panic.


Next, I would suggest you consider the importance of those daily weigh ins.


Or rather, their lack of importance in the long run.


Regular weigh-ins over weeks or months provide a clearer picture compared to daily ones, and are a more accurate representation of the weight you are loosing.


So if you are doing daily weigh-ins, remember these don't matter as much as you may think.  


But, if you are tracking your weight daily, I would check it first thing in the morning before eating. This way the measurement stays consistent.


If you are not happy with what you see regardless of how often you weigh in, don't rush to make drastic changes.


You may end up doing more harm than good.


Remember, progress takes time, and it may take a little longer for your body to start losing weight.


Patience and consistency are key in the first few weeks in a weight loss program.


I wouldn't attempt to change anything until you have gone 3-4 weeks without progress, and only if you you can confidently say you have been consistent with your calories and activity levels.


If changes are needed, start small, and change one thing at a time.


Weight loss can be an emotional rollercoaster and setbacks are unfortunately part of the journey.


I hope this can give you some confidence in your ability to gain control over those initial setbacks.


Stay resilient and keep going—you've got this.

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