How much should I plan to lose per week?

The first few weeks of a caloric deficit generally result in some dehydration as all the food bound up with water is now restricted in quantity.  Then after that, you can expect for 1-2 pounds per week.

Reader emailed question:

Q: My diet is great but I’m on a plateau and haven’t lost any weight in a week.

A: That’s not a plateau.  A plateau is 6-8 weeks without weight loss. As long as you’re staying 100% with your plan, you’re losing weight, it’s a slow process and the weekly change, ESPECIALLY the daily change, fluctuates with your hydration level, hormones, and bathroom status, and is well within the margin of error of your bathroom scales.

Hang in there.  Focus on doing the right things in the right ways for the right reasons.




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