When your begin your new health journey it takes a few weeks to create new habits. Many things change. Your thought patterns, your awareness of what you eat, when you drink, your movement and your sleep are heightened.
So much change takes place both internally and externally long before we actually see results, and even longer before anyone else does. It typically takes 12 weeks for others to see notable change in our bodies. By this point, your new habits are your new way of life.
Realistic rates of fat loss.
How fast you can lose body fat depends on how consistently you can (or want to) follow the guidelines you’re given.
Extreme: Requires about 90 to 100 percent consistency. 1-2.5 lbs per week
Reasonable: Requires about 70 to 85 percent consistency. 1-2 lbs per week
Comfortable: Requires about 50 to 65 percent consistency. 1 lb per week
Realistic rates of muscle gain.
The ability to gain muscle is dependent on age, biological sex, genetics, and consistency with food intake, along with resistance training experience, intensity, frequency, style, volume, etc.
It's easier to build muscle when you're younger, but still possible if you're 30+. With consistent effort women can build up to a pound of muscle per month during the first year (8-12 lbs!).
Stay consistent and aim for progress, daily. Not perfection. 🙌🏼 You've got this!