Seb Robinson PT

If you’ve seen fast drops in weight on the scale in a short space of time

You can be pretty much certain that it isn’t body fat that you’ve lost

This is usually the case when using unsustainable dieting methods

Ie juice fasts, low calorie diets such as 1200 cals a day (which NOBODY should be on), the Keto approach etc etc

The drop of weight on the scales is likely more so from the reduced volume of food in the gut

Less water retention due consuming less carbs

And if you’re working out loads, you’ll see the weight drop by losing water through sweat during your workouts!

This drop in weight does not automatically = reduction in bodyfat

If your goal is fat loss, slower drops in the scale are more indicative that you’re on the right track

And you can be more sure you’re losing body fat, whilst retaining/building your muscle tone (which is also super important - but thats a post for another day!)

At the same time

If you’ve seen a quick increase in the scales overnight

(Which might be the case if you’ve enjoyed yourself over this bank holiday weekend!)

Don’t panic, because it’s extremely unlikely that its body fat that you’ve gained

You may just have more food in your stomach that hasn’t digested yet

Or if you’ve had a couple of takeaways or eaten out more, your salt intake has probably gone up

Meaning that your body will hold onto more water

Both of which will show up on the scales, and not tell the true picture of what’s going on

In this case, you just need to get right back on track and I promise you things will level themselves out!

If you’ve found this post helpful, make sure to share it with a friend or family member that may need to hear this!

If you are heading to the gym or working out this morning

Do it because you’re working towards a goal and this is just another session that brings you one step closer to achieving it

Do it because you want to kick off your Saturday feeling good

Because it feels good to feel good 🤙🏾

If you’re anything like me, you’ll still be heading out to a restaurant today even though the weather is s**t because the rain can’t kill the vibe!

Enjoy that meal out/takeaway with your friends/family/partner without feeling guilty or that you’re going to have to “burn it off on Monday”

Because thats a one way ticket to a poor relationship with exercise and food and just sucks the enjoyment out of either!

Enjoy your weekend peeps!

✌🏾

Have you ever found yourself thinking this?

You might be confused or feel thats something is up with your body

But I can assure you that in 99% of cases, you’re FINE!

At the end of the day, it all comes down to energy balance, calories in vs calories out

Here’s a few points to think about and why you could actually be consuming more than you think!

▪️Are you under eating 5 days of the week and then over eating on the other 2 days (probably the weekend)?

It might not seem l like it, but those 2 days of indulging on the weekend are enough to take you out of a calorie deficit and put you into a surplus which = weight gain!

I’d recommend having a calorie target for the week rather than individual days, that way if you know you’re going to eat more on the weekend, you can plan ahead for it and maybe reduce your intake on a couple of days in the week to facilitate consuming more food over the weekend!

▪️Or you might be on an extremely low calorie diet that is completely unsustainable

For the record NOBODY should be on a 800 calorie diet, or even 1200 calories for that matter!

These diets are super restrictive and if you’re consuming 1200 calories 4 days a week and 3000 the other 3 days because you’re missing your favourite foods, thats going to equal one thing - weight gain!

You can probably eat more than you think you can, and still drop body fat! That way, you’re going to stick with it longer, feel less need to binge and have a healthier relationship with food! If you’re unsure about how to work out your calories - reach out to a coach for assistance!

▪️Are you tracking your food using teaspoons/tablespoons/ cups?

These measurements are subjective! One persons tablespoon could be a levelled spoon while another could be a heaped!

If we use peanut butter as an example, there could be as much as a 150 calorie swing in either direction! Use weight as a measurement rather than volume as this takes the subjectivity out of it!

Do any of these resonate with you? Let me know in the comments!

Head to the link in my bio for coaching enquiries or DM me the word “START”