True story ahead.
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I recently received a request for help from my friend G.
This was what she wrote…
“Morning Chriss,
I’ve got a question, hope you don’t mind.
I’ve been doing an hour of fast walking on the treadmill every week-day for 3 weeks now.
I weighed myself before I started and at the end of each week.
I’ve been eating really healthy food and had one day of takeaway (Indian). I’m kinda disappointed that I haven’t lost a gram!
Am I doing something wrong?
I do feel better but the scales are not budging. Should I start to just focus on my measurements instead? Do I have unrealistic expectations for such a short period of time?
I want to keep going…. but I need to see results! Just 1kg lighter even and I would be happy!! LOL
What would you suggest I do?
Thanks 
“
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Boy oh boy, I feel her pain and it’s SO common.
I instantly jumped on a Facebook live video to give her my answer. I knew others would benefit too.
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What I hoped to highlight in my video explanation was that healthy eating + exercise does not guarantee weight loss.
You MUST achieve a calorie deficit in order for weight loss to happen (ie – burn more calories than you consume each day or week).
I also gave my friend G the following extra reading…
- Is that healthy food making you fat?
- How to lose 1kg per week. A step by step guide
- 3 ridiculously simple steps to health and weight management
- Surprising facts about calories that you need to know
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She checked out all info and thanked me for helping
G told me she would start to put some changes in place immediately.
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Follow up from G…
GREAT NEWS !!
Only 5 days later I received another message.
This one read…
Morning Chriss,
Since speaking with you I’ve cut down on some meal sizes and changed a few things. I also got back on my fitness pal, my plan is 1500 calories per day.
More importantly I’ve lost 2 kilos in 5 days! Only 7 more to go 
Thanks for your help getting on track.
I think I just needed to be ready and then needed someone to tell me…. again LOL.
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Awesome stuff G !!
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In summary.
- You can and should expect weight loss results in the first few weeks if you are following an effective plan.
- Healthy eating + Exercise does not always guarantee weight loss.
- Quality of your eating plan is great (ie – eating healthy foods , but Quantity is important too.
- Exercise has a small impact on your weight loss goal. Most of your results will come from your nutrition plan.
- A lot of people accidently achieve a calorie deficit (hence weight loss) by exercise and healthy eating, but if you don’t then becoming calorie AWARE (not obsessive) might be an effective strategy for you.
- Want extra help with this? Join my fitness and fat loss coaching program
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If you would like some extra coaching and accountability sticking to a healthy weight management plan that you can FINALLY stick to long term, I would love to help you with one of my online group coaching programs.