"We all want that instant gratification and you want to see it come off fast. But really anticipate to lose a 1/2 pound, to even, if you're giving it your all, a pound a week, that's realistic expectations," said Powell.
That's because the body wants to hold on to weight, especially if food is restricted and exercise is stepped up.
"Typically for every 4 to 5 pounds of body fat lost, you lose about a pound of muscle as well, and muscle -- that's our metabolic machinery," said Powell.
When muscle is lost, metabolism drops and plateaus can happen.
"As the old Chinese proverb says, 'Every journey begins with a single step.' So, you start to make one small change at a time," said Powell.
So simple, yet we often throw everything at our program at once, which sets us up for failure. Powell's suggestions?
"Removing soda from lunchtime or maybe just start eating breakfast, or you know increase it to five smaller meals throughout the day, spread out every three hours, you make one small change and see where your body goes," he said.
He also suggests combining quality protein with produce in a rainbow of colors, no sugar, and reducing dairy and grains.
Eating less dairy and grains may help those with sensitivities to both, which should also lead to less inflammation and bloating -- two negatives in weight loss. Also, nutrients won't absorb well and the scale won't budge.
Probably the best take-away message for everyone is don't be afraid to do a mere minute of exercise anywhere, anytime. It might not seem like much, but it will speak volumes to your body.
"You can get amazing results with short burst of high intensity activity, which is phenomenal," said Powell. "You're raising your body temperature, you're increasing your blood flow, you're stimulating your muscles for growth, and you're going to walk away with a feeling of accomplishment."