1. Scale weight alone provides you with very limited information.
No, scale weight not changing doesn’t necessarily mean that you’ve made zero progress. Maybe it’s the time of month for you, or you’re more stressed than normal, or your sodium intake yesterday was absurdly high. It might mean that you simply haven’t taken a good crap in a while. Hell, if you’ve recently started a sound resistance training program, it may even be the case that you’ve put on muscle while shedding some fat. The number on the scale won’t tell you any of these things. For the love of God, stop obsessing over scale weight.
2. Black and white rules work… until they don’t.
Which really is just another way of saying: they don’t actually work. If you want to reach your fat loss goal, not be miserable during the process, and actually maintain those results over the long haul, shed the unreasonable restrictions. Don’t ban chocolate if you love it, in other words.
3. Fat loss is not linear.
What tends to happen is that fat loss moves along at an impressive in the beginning and then slows down as time goes on. The reasons for this are multiple: you first tend to shed a good bit of water weight plus glycogen, and then you later have less bodyfat to lose, which means it’s harder to shed those last few pesky pounds; your body has adapted to the lowered calorie intake by slowing down its metabolism and otherwise making sure that you lose as littleweight as possible (thanks, evolution); and hell, maybe your dietary adherence has gotten worse due to a combination of physiological adaptations (including increased ghrelin, the hunger hormone) and mental fatigue.
4. By the same token, everyone’s rate of fat loss is different.
Don’t be crying in the corner because Suzy over there has made a remarkable 12-week transformation and looks like a whole new person and you’ve only lost half the fat that she has. Slow progress is still better than no progress, and whining about what you don’t have doesn’t help anything. Focus on you.
5. There is a high, high correlation between self-compassion and getting the body you want.
Sounds backwards, I’m sure. But being kind to yourself means that you self-sabotage less and you don’t lose your mind when you bend the rules.
6. Where you lose fat first from (and conversely, where you gain fat first) depends largely upon genetics, which means that we can’t do much about it.
Some people lean out pretty evenly all overs; others lose top-to-bottom, as is the case with many women. Some have shredded abs year-round regardless of their bodyfat percentage, while others may never see visible abs no matter how lean they get.
7. If you’re having an impossible time losing fat, consider switching gears and building some quality muscle for a while.
You’ll not only look better when you lean back down, but you’ll likely have an easier time, as lean muscle is metabolically active. As well, you can “spot enhance,” as Nick Tumminello says. That means you can build the illusion of having a smaller waist, for example, by building up your lats and shoulders.
8. Coupled with an appropriate caloric deficit, heavy resistance training is paramount.
What builds the muscle keeps it. Cardio is overrated, and I’d argue that most people can make fine progress with just a sprinkling of conditioning here and there.
9. Fat loss takes time. You haveto be patient.
You didn’t get to where you are in a two-week timeframe, so don’t expect the fat to melt off in an instant. Do what you have to do to get to where you want to be, but otherwise don’t stress about it. The results will come eventually.
10. There’s nothing wrong with slow progress.
I repeat: there’s nothing wrong with slow progress.Read here for more.