I’ve had to come on here for a moan this morning. I’m on this plan, to be honest it’s not much different than what I was doing before myself for free but I am the type of person who likes achieving medals and visibly hitting goals so I’m liking it. I’m seriously smashing it, I’m on 20k steps (I have big dogs so I’m out for two hours a day at least) and I’m weight training like a motherfu*cker at the gym. I’m weighing everything that goes in my gob and measuring out my milk like a twit only to query last week why my weight isn’t moving to be told that I’m lying about my weight and clearly not weighing myself every day and making up weights and putting them in. I'm not tracking properly because one day my weight spiked 0.6lbs so clearly this indicates I was having secret food and not logging it. Overall my tracking and food is “no where near good enough” for the plan. Devastated. None of this is true. I’m exhausted, at the gym 6 times a week and the most active I’ve ever been in my life!
If you're ill, time of the month, ate salty foods, active or just been active, daily bodily changes can cause scale fluctuations, which is all natural and normal processes. Or You may need a refeed, a few days rest from exercise, food restrictions/calorie counting or both.
Yes calorie deficit for fat loss be it with food restriction exercise or both. However your body needs adequate recovery time every so often to recoup. He'll probably disagree but it isn't always a calorie drop or more activity that is needed when weight stays the same.
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@gossiplady17 maybe stop weighing yourself for a couple of weeks or longer. Go by how you feel. Physically, mentally and emotionally. Health and healthy isn't always a look or a number. I'm not talking blood pressure or medical issues that need measuring and monitoring. I mean the Rhyme and reason for doing what you do. Fat loss and aesthetics aside. Why do you lift weights? Is it enjoyment and to feel strong, healthier, sense of accomplishment, the feel good afterwards. What if any is the reason you're weight training that particular day is it to clear your mind, release emotions, tension, or just to boost your mood, feel strong, confident. When you do 20,000 steps dogs aside is that the normal? Do you enjoy the walk, the scenery, how do you feel being out walking good, relaxed, or are you thinking only of the steps?
Yes fatloss, fitness is usually the aim but enjoyment, benefits, having a life, and overall health is the objective as it all (food, health, and exercise) needs to be sustainable for life without the negative mental impact caused by the inner voice and that added extra of others.