It's the most common question in fitness: "I've been eating right and training hard for two weeks . . . so where are my abs?"
We live in an Amazon Prime world. We want next-day delivery on our dream body.
When the scale doesn't drop 5 pounds in the first week, it's easy to feel like your metabolism is broken or the program isn't working.
But here's the truth: The body doesn't burn fat in a linear line, and real, sustainable progress takes longer than the magazines tell you. If you aren't seeing changes immediately, you aren't failing. You're just in the "messy middle."
Here's what realistic progress actually looks like (and how to know if you're on track):
The "1 to 2 Pound" Rule: For most people, a safe, sustainable rate of fat loss is 0.5% to 1% of your body weight per week. If you weigh 200 pounds, that's 1 to 2 pounds per week. Losing weight faster than that usually means you're losing muscle or just shedding water—not fat. If the scale is moving down gradually, you are winning.
Ignore the Daily Fluctuations: Your weight can swing 2–4 pounds day-to-day based on sodium intake, carbohydrate intake, stress (cortisol), and hydration. You can lose a pound of fat this week but retain two pounds of water, making it look like you gained weight. This masks your progress. Stop looking at the daily number and look at the 7-day or 10-day average.
The "Paper Towel" Effect: When you start a diet, you're like a full roll of paper towels. Tearing off five sheets (pounds) doesn't look like much. But as the roll gets smaller, every sheet you remove becomes more noticeable. The first 10 pounds you lose might not show in the mirror, but the last 10 pounds will change your entire look. Be patient; the visual changes accelerate the longer you stick with it.
Action Step: We want to help you set a realistic timeline so you stop stressing.
Reply to this email with your #1 Goal (e.g., "Lose 20 lbs" or "Add 2 inches to my arms"). We'll reply with a realistic, science-backed estimate of how long that usually takes.
Trust the process, put in the reps, and the results will come.
Best,
Cheree M.
Legion Coaching
P.S. Want some help building your best body ever? Here are 5 ways we can assist whenever you're ready:
- Have questions about diet, exercise, or coaching? Just hit reply and one of our expert coaches will get back to you.
- Not seeing the fitness progress you want? Book a free consultation to see how we can help.
- Know someone who could use support on their fitness journey? Forward this email their way.
- Curious to know how long it might take to reach your goal weight? Try our free Weight loss calculator.
- Want to know if online coaching is right for you? Take our 60 second quiz to find out.
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