Does Progress Feel Slow?

It might not be motivation — it might be math.

By: Erica Giovinazzo - MS, RD, IFNCP, CF-L2

Erica’s Edge Nutrition & Training

Sorry (not sorry), but I’m about to give you a little tough love.

You may not be seeing the results you want because you’re not as compliant as you think.

You’ve set your macros.
You track your food most of the time.
You only go out to eat a couple times a week.
Only a few nights per week do you have a glass of wine with dinner.
The only “off-food” you eat is your kid’s leftovers.

The tough love? This is all adding up more than you think.

If you’re in a cut and truly want to see progress, we need to be “on point” more than most people realize. That doesn’t mean you can’t have indulgences here and there — but it probably means fewer than you think.

What I’ve found working with clients is this:
Most people believe they’re on point about 85–90% of the time.

Let’s break that down.

In a 30-day month, being 85% compliant means you’re off your plan ~ 4.5 days.

Now look at it weekly:

• 1 day off per week = 86% on point

• Taking Saturday + Sunday off = 71% on point

• Friday through Sunday off = 57% on point

• A long weekend (Friday–Monday) = 43% on point for that week

That’s a big shift.

So give yourself an honest assessment:
How compliant are you with the nutrition goals you set for yourself?

If you’re taking the weekends off and sitting at 71%… yes, you can absolutely still reach your goals. But there’s a reason progress feels slow. There’s a reason you’re frustrated it’s not happening faster.

And then there’s another layer: how “off” are those off days?

If you’re not tracking them, I highly recommend doing it at least a few times — just to see how quickly things add up. It might be the reason you’re not making any progress at all.

Let’s say you’re in a 300-calorie daily deficit trying to lose weight.
You’re on point five days per week.
Two days per week you go out, have drinks, a cheeseburger, fries, pizza, ice cream — not all of them (!), just whatever your indulgences are — and you land about 700 calories over your goal (which is very realistic!).

Here’s the math:

• 5 days x 300 calorie deficit = 1,500 calorie deficit

• 2 days x 700 calorie surplus (400 over your maintenance calories) = 800 calorie surplus

Your weekly deficit? About 700 calories total.

In a vacuum, that’s 0.2 pounds of weight loss per week.

And I say “in a vacuum” because real life isn’t that clean. Were those calories spread out? Were they mostly alcohol? Did blood sugar spike? Did you eat enough protein? Were they eaten right before bed? There are a lot of variables that can further influence outcomes.

Oof. I know. That can feel like a gut punch.

But I wouldn’t be doing my job if I didn’t point this out — because once you see it clearly, you can change it.

So how do we shift this behavior? Do you have to eat perfectly every day and never indulge?

No. Absolutely not. I want you to have indulgences. Otherwise, you’re just on a diet — not building a lifestyle. And diets aren’t sustainable.

Here are smarter options:

Option 1: Controlled Indulgence

Track your indulgent days and give yourself about 300 calories above your cut calories. That way you land around maintenance instead of in the “gain zone.”
If you’re in maintenance or recomposition already, stick to those calories.

Option 2: Planned Strict Indulgence

Choose 3 days per month as true indulgent days.
That puts you around 90% compliant — and you should see strong, consistent progress. On those days, you can choose not to track.

Option 3: Flexible but Structured

Choose 6 indulgent days per month (about 80% compliance).
Progress will be slower, but still happening. I recommend alternating: one indulgent day fully untracked, one indulgent day capped at +300 calories.

Option 4: Visual Accountability

Put a calendar on your wall. Mark an X on days you’re off track. Seeing those add up can be a powerful reality check.

Option 5 (One of My Favorites)

Learn how to build indulgent-feeling meals within your daily macros.

Have the cheeseburger — just keep the rest of the day lean.
Make baked fries instead of regular.
Have tacos but have some extra taco meat on the side, skip the chips.
Chicken crust pizza.
Wilde chips.
A small portioned dessert like a Yasso bar.

You don’t need perfection.
You need a plan. You need intention. You need progress.

Above all, know this:
You absolutely can reach your goals. But it requires clarity, motivation, and a strong WHY behind what you’re doing.

Once that’s solid, take it one month at a time.
Set your plan.
Track honestly.
Adjust when needed.

And then enjoy the momentum when your hard work starts paying off.

You’re capable of more consistency than you think — and that consistency is what changes everything. 🩵

In health + happiness –
Erica

Erica Giovinazzo, MS, RD, IFNCP, CF-L2
www.ericas-edge.com

And if you’re ready to stop spinning your wheels and start seeing real momentum, we’d love to support you at Erica’s Edge Nutrition & Training.

👉 Private Nutrition Coaching
Choose a single session or ongoing 1:1 coaching for accountability, personalization, and deeper results.

👉 Group Nutrition Coaching
You’ll get my personalized recommendations for you without private sessions. Instead the group gets 2–3 micro-learning videos each week, weekly recipes, and answers to all your questions. The Edge Nutrition Group opens new spots at the start of every month.

👉 Coming Soon
• Nutrition for Peri- & Post-Menopause (6-week group — spring dates TBD, reach out if you want first access)
• The Food & Fitness Challenge (May 25 – July 5)
• The Longevity Challenge (May 25 – July 5)

Message me or grab your spot — let’s make this the month your consistency matches your goals. Or if you just want your macros calculated by me, you can request those HERE.