So many may not know that but in UK ( everywhere in the world ) they have “reasonable accuracy” policy related to food labeling. Food can be ±20% off the label balance. What doest it mean ? That on the 2000cal diet 2,000 kcal target in reality is anywhere between 1,600 to 2,400 kcal That’s a 400-calorie swing in either direction without the person doing anything “wrong.”Over a week, that becomes a potential difference of 2,800 to 5,600 kcal, which is roughly 0.4–0.8 kg of body fat difference in energy terms. How to deal with it . If you are gaining or loosing weight is not biggie there is swing on the scale - lifts are getting stronger is a win. Moment it stops. I would stick to same products same brands week on week and just adjust down or up the portion. 10% reduction of the size of the plate. Calorie counter may say you running on less that you want to but is just a guidance number.

Most people crash on Wednesdays because they’re running on autopilot. Same thoughts, same habits, same stress. Then they wonder why the weekend hits and everything falls apart — food, training, sleep, mood. Ask yourself right now: How am I actually doing? Not the pretend version. The real one. What’s working this week? Training? Food? Sleep? Even one small win counts. What’s slipping? And can I course-correct it today, not “next Monday”?