If you ever step on the scale for your weekly weigh in and your weight has plateaued or gone up, please don?t freak out! This can be very common, so you?re not alone!
If you’ve been following your TRANSFORM program closely, chances are it is NOT fat gain! Simply identify one of the 4 physiological reasons why this is happening, then implement the solution immediately!
REASON 1: Muscle swelling
Muscle swelling occurs after each and every resistance training workout as the body?s response to trauma to the muscle tissue. The amount of swelling depends upon the intensity of the workout and can be from 1 to 5 pounds of water. The higher the intensity, the more the swelling! This lasts for several days after the workout, then subsides.
If your muscles are chronically sore and your jeans are tighter, your muscles may be swollen with water!
This is the NUMBER ONE reason why most people see a slight gain on the scale the first week they begin resistance training. This is also the reason why many people who over-exercise tend to plateau in weight too. The constant stress releases cortisol, which also leads to more swelling and water retention.
SOLUTION:
- Reduce the intensity of your training and give your body several days to adjust.
- Drink an extra quart of water every day.
- Get a light massage to assist the lymphatic system with drainage.
- Get more sleep. Sleep allows your body to rest, relax, and RELEASE!
In the meantime, keep your nutrition, hydration, and cardio Accelerators dialed in, and you will see your body start dropping nicely within several days.
REASON 2: Sodium
Sodium is a necessary electrolyte to keep us hydrated. However, sodium is also a magnet for water, and consuming too much of it can lead to excess water retention. Since a gallon of water weighs eight pounds, the excess sodium holds the water in your body for up to 3 days, easily increasing your bodyweight from 1 to 15 pounds!!
If you have recently consumed high sodium foods (like fast food or restaurant food) in the last day or two, you may be retaining several pounds of water!
SOLUTION:
- Reduce sodium intake by avoiding most fast food and restaurant prepared meals and sauces.
- Consume low sodium foods for several days and see how fast the numbers drop on the scale. It?s all water retention!
- Drink an extra quart of water every day.
REASON 3: Hormonal fluctuations
Women can retain fluid during their monthly cycles, and this should last no longer than a week. The fluctuations in hormones can cause unwanted bloating that can significantly affect bodyweight. Other hormonal issues, such as ADH (Vasopressin) or Aldosterone fluctuations from alcohol intake or a day of dehydration can throw off your body?s water balance, causing a massive ?water wave? of retention for up to 3 days AFTERWARD. Thyroid issues and certain medications can also play a role in the way your body reacts to your transformation program.
SOLUTION:
- PLEASE consult your physician before and during your transformation. Get regular check ups and blood work from a doctor. Not only is this wonderful prevention for detecting health issues early on, but your doctor can also determine if hormones are an issue. You may require medication.
REASON 4: Consuming too many calories
Finally, if you are consuming as many calories as you are burning or more, your body is going to maintain its current bodyweight or even slowly gain weight. Ask yourself these 3 questions:
- Am I following my nutrition plan portions?
- Have I been emotionally eating?
- Am I doing my full duration of Accelerators?
If you have been following the program closely, then let us automatically adjust your program for results!
SOLUTION:
- When the troubleshooting page appears at your official weekly Progress Check, select for us to adjust your current plan. We will automatically shift your calories down and switch your carb cycle to get you faster weight loss results!!
- Our logic is designed to start your program at the highest possible calorie intake possible to still get you results. THEN, every time your progress slows, we can step your calories down and alter cycles to increase the rate of your weight loss results.
- This process prevents severe metabolic slow down and feelings of deprivation and restriction, allowing you to eat MORE of the food you enjoy and still achieve the results you want. This is the FUTURE of weight loss!
There’s no need to beat yourself up about that number on the scale. If you’re following your program, you WILL achieve your goals!
Xoxo,
Heidi
Related reading:
A Weight Loss Win: It?s More Than That Number on the Scale
It Really Is All About the Promise
Reignite Your Fire to Achieve Your Goals!
6 Secrets to Success: How to Reach Your Goals This Year
Our Transformation Mantras + Top Tips for Success
What?s Your Excuse?
50 Responses
Hi!
I had a couple questions. I have been tracking macros for years and years so I understand them pretty well. I have seen you guys a couple of times mention watching the macros for every meal in addition to the daily totals, which is something I have never heard of. Does it matter if I match my meal totals up to the suggested as long as my daily totals are on point?
Also, as far as reset day goes, do I need to worry about hitting those macros exactly? I usually find myself with 70+ grams of fat leftover and running out of carbs because I enjoy carbs MUCH more than fats. Would it be ok to switch the percentages around on this day as long as I am hitting my cals?
Thanks in advance!
Hi Maddi: Great questions! You can track macros either way. The only difference in our programs is that your last meal of the day is only protein + fat + veggies (the non-root/non-starchy type), no carbs, so that could affect your daily macro planning. For reset days, we do recommend you at least hit your protein number, but other than that, go with what you like on that day. Hope that helps! 🙂
Hi,
I am new to the program and have bought two books of yours and Transform app for two months. This is my day 2.
I am pretty good in tracking macros and I used the carb cycling for weight loss before. It was successful until some point and didn’t know what to do further, so this is my final try with this transform app 🙂
I wanted to ask some questions.
First one is if is it necessary to have meals from the app?
I truly believe that it’s important to track carbs, proteins and fats from the program. I can write down what are my most common sources of macros if needed?
Second one is if I can do my own workouts, but combining it with accelerators from the app?
My workouts are usually with dumbbells in the gym, 3 times a week and now I am introducing swimming 30-60min once or twice a week .
Thanks upfront
Hi Ama: Great questions! 1) You can use app meals or your own that will fit into your program macros. 2) You can add your own foods to the app also, which is a huge tool! 3) You can totally do your own workouts, do the app workouts, or a combo of both. The most important thing is to do your weekly updates so your program in the app knows if it needs to change or not. Hope that hellps!
Sure, helps a lot, thank you very much 🙂
Hello Transform team. I just completed week 4 of the turbo weight loss. In 4 weeks. I?ve only lost 3lbs. 3!! In this time I?ve learned that I cannot have dairy as I was unable to use the bathroom for 5 days at a time. After discontinueing the protein powder I bought from this program and getting a plant based protein that has helped and I lost the 3lbs. I?ve lost 14.75? from my body. 3? from my waste alone so I love the workouts but I?m wondering if my calorie intake should be dropped? I?m eating 2300 on low carb days and 2450 on my 1 high carb day and a staggering 3050 carbs on the reward day. I?m 5?7? and 238lbs. I?m working my butt off and seeing that number barely move is really getting to me. What do I do? As yes. I?m following the app to a T. Food and Exercise. Help please. Thank you.
Hi Sharon: Losing 3 lbs in 3 weeks, plus losing 14.75″ is amazing! It can take a bit of time for your body to adjust to a new program, so a slower rate of weight loss in the beginning is totally normal. And don’t forget about those non-scale victories, like losing all those inches! I’d keep your calories right where they are, and be sure you’re getting in all your water. We recommend sticking with your program for several weeks before taking an adjustment, so trust in the process, and you’ll get there! 🙂
I have been on for 2 weeks now i started 216.2 following this to a T and the weight loss program. After week 1 I went to 218.4 and now today I went to 220.2
What is going on, I feel lighter I do all the workouts plus run an hour 3 times a week. Yes sore but weight is moving the wrong way. Can you help
Hi Brad: It can take several weeks for your body to adapt to a new program, especially depending on what programs you’ve followed in the past. Have you been taking your measurements and pictures? These can often be a sign of progress rather than the number on the scale. And go back through the program and make totally sure you’re following everything. If you still don’t see a change in the scale in a few more weeks, then take an adjustment if prompted to do so. Hope that helps!
Hello, I am brand new to the diet, and I am very excited. I have a meal related question. Can I use the same meal, whether it be a high carb or low carb recipe, more than once throughout the day? Will it have any negative effect? Because of time restrictions I would like to use one recipe for maybe two or three of my meals.
Hi Donna: Welcome to the app! Yes, you can repeat meals as long as they’re from the same category (breakfast, low carb, high carb, reward). We hope you love the app! 🙂
Hi there, Tomorrow, Monday, is the beginning of week 2 for me. I’m unable to meal prep for the week ahead as I can’t see any further than to log my weekly progress which I have done. Is there a way to see the days for next week so that I can pack my lunch for work tomorrow? Thank you!
Hi Robin: If you’ll go to your Nutrition page, there are some dates at the top of the page. You can click on any in black and plan your meals for that week! We hope you’re loving the app! 🙂
I am new to the program and a bit confused after reading a few questions and comments. I am wanting to lose about 15-20 pounds. I am not totally new to working out use to be a college athletes so I chose the physic program phase 1 but after reading things I keep hearing people talking about starting with the weight loss program. Did i chose the correct program
Hi Kendall: All of the programs have a weight loss options, the main difference is in the type of workouts you like to do. This post can help: https://heidipowell.net/12104. And you can change programs at any time! 🙂
I’ve just discovered and downloaded the Transform App. I’ve set it to start on Sunday and am really excited about the program. I’ve chosen weight loss turbo phase 2. I already eat low carb (keto), and reading the meal suggestions and the number of calories it has me eating is worrisome. I’m 5’5″, 206lbs and my goal is 175lbs. On high carb days it wants me to eat 1950 calories, and on low carb days 1800 calories and up to 2700 on the reset day. That seems ridiculously high to me; are you sure it’s correct? And are 76g of carbs on low carb days really considered low?
I’ve read the answer provided to other people who have asked a similar question, but as I’ve been researching, I’ve gone to two of the other macro calculator websites suggested by Heidi, and they both tell me around 1500 calories a day versus 1800.
Hi Amanda: We understand your concerns. Since many people who are trying to lose weight have been eating very restricted calories, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then as needed, the program will adjust your calories in a ?step-down? manner, to maximize your results and keep you losing. Since your meal plan is totally customized to you and your goals, you can feel confident that you will achieve your goals. And if you do find yourself plateauing, the app will ask you if you’d like to adjust your program, and you can click to let the program adjust. Give the app’s recommendations a try – they work!
Team Powell,
When you say “then as needed, the program will adjust your calories in a ?step-down? manner, to maximize your results and keep you losing.” does that mean your macros will automatically adjust? Or do you have to choose “adjust your program” for it to actually change? I just finished week 2, this time with no loss, and while I am trying to hang in there and trust the process, if this were to continue, am I supposed to make the choice to step down calories or will this automatically happen?
Hi Candice: You can choose to take the adjustment or not. We do recommend you give a new program a few weeks before taking an adjustment, as it takes you and your body a bit of time to adjust to a new program. In your case, I would give the program another two weeks, and before you take an adjustment, make sure you’re following the program 100%. Hope that helps! 🙂
I’m 212 pounds just got the app and I know online it has like 3 month goal could you tell me what my goals should be if I did at home transform? I was guessing 40 pounds every 3 months does that sound right?
Hi Teresa: We recommend a 10% weight loss goal for your first 3 months, so aim for losing 21 pounds. 🙂
Once I get to a weight/body comp that I want to maintain is there a maintenance phase?
Hi Autumn: Yes! Each program has a maintenance phase! 🙂
Hello, I just started with the program and app. I was wondering about coffee. I love to have my morning cup of coffee and come to life in the mornings but I’m not sure how it fits into my nutrition since I would like some cream in it not straight black. Is there a way to accommodate this and pull from other areas or do I just need to give it up. 🙁 Thank you!
Hi Camas: We recommend black coffee with 0 calorie natural sweeteners, but if you do add cream, just subtract those macros from the macros for that meal. No need to give it up! 🙂