⚖️ Why Haven’t I Lost Weight This Week on the Total Plan?

Understanding Weight Loss Fluctuations

It can be disappointing when the scales do not move as expected, especially when you are following the plan closely. However, it is completely normal to experience occasional fluctuations or pauses in visible weight loss.

Here are some common reasons why you may not see a drop on the scales this week, even if you are doing everything right.

🔁 The Scales Reflect More Than Fat Loss

Scales measure your total body weight, including:

• Water retention
• Undigested food
• Muscle mass and other tissues

Because of this, the number on the scale may not accurately reflect changes in body fat from day to day.

🕒 Weight Loss Takes Time

To lose one pound of fat, your body needs a calorie deficit of approximately 3,500 calories. While initial weight loss may happen quickly due to water loss, it is common for the rate to slow down as your body adapts.

🧠 Metabolism and Calorie Needs Change

As you lose weight:

• Your metabolic rate may slow, meaning your body requires fewer calories
• You may need to adjust your intake to maintain the same rate of fat loss

This is a normal part of the process and not a sign that your plan is not working.

🍞 Carbohydrate and Water Balance

On a low-calorie or low-carbohydrate plan like the Total Plan:

• Initial weight loss often includes water weight
• Reintroducing carbohydrates or increasing intake slightly can lead to temporary water retention

This can cause the scale to fluctuate even if you are still burning fat.

💪 Muscle Density and Body Composition

If you have increased your physical activity, particularly strength-based exercises:

• You may be gaining lean muscle mass
• While muscle and fat weigh the same, muscle is denser, so it takes up less space in the body

This means your body shape may be changing even if your weight stays the same. Progress photos and measurements are useful tools to track these changes.

🩺 Hormonal Influences

For women, hormonal changes related to menstruation, menopause, or stress can cause:

• Water retention
• Bloating
• Temporary increases on the scale

These effects are usually short-term and not a reflection of true fat gain.

🍽️ Dietary and Lifestyle Factors

Small lifestyle changes can have an impact:

• Slightly larger portions
• Hidden calories (such as oils or sauces)
• Reduced physical activity
• Extra snacks or unplanned treats

All of these may affect your overall calorie balance.

✅ What You Can Do

• Stay consistent and trust the process
• Drink plenty of water
• Stick to your daily product allowance
• Track your progress using measurements, photos, or how your clothes fit
• Avoid daily weighing, try weekly instead for a clearer picture

💬 Need Support?

If you are feeling concerned or unsure, we are here to help.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

Progress is not always linear — but every day you stay on plan is a step closer to your goal. Be kind to yourself and stay focused. You are doing brilliantly. 💛