A healthy weight loss is around 500g – 1kg per week, however, the amount lost will differ from person to person depending on their eating patterns previous to starting the program, hormones and metabolic rate.
If your weight is already in a healthy range, you don’t have much weight to lose or you were already restricting energy intake before starting the program then it can take a little longer to see an effect.
With exercise we typically replace fat mass with muscle mass, and muscle weighs more than fat so while you may not be noticing a change in the scales you might notice your clothes fitting a little differently.
Be consistent with your physical activity (10,000 steps a day), drink plenty of water, be careful with condiments and free days and don’t be discouraged- weight loss does take time.
If you would like to discuss this in more detail then please do send us a message at firstname.lastname@example.org
BT Nutritionist 🙂