HOW MUCH WEIGHT SHOULD I LOSE?
Real talk? Sustainable weight loss is 1 to 2 pounds per week. I know this doesn’t exactly sound thrilling. But any program promising faster results is probably worth a harder look. A more aggressive program might “work” for a while, but eventually you will yo-yo back. Instead, aim for a healthy and safe approach that will yield lasting results.
That being said, it's okay if your weight loss fluctuates. Some weeks you might lose a little more than 2 pounds. Other weeks you might not see the scale move at all. Even if you plateau, magical things are still happening!
Why? Muscle tissue weighs more than fat tissue. But! It is more compact than fat tissue, which is why we can weigh more but look leaner. This is how we lose inches while gaining muscle. Make sense? And we need lean muscle mass in order to become and stay fit. Lean muscle burns more calories at rest than fat tissue. So even though you might not see a huge difference on the scale at times, you will see a difference in how "toned" your body appears, how your clothes fit, a slimmer face in the mirror, etc!
For the reasons explained above, the best way to track progress is using measurements.
Find a tape measure and use it to measure your waist, hips and chest.
For clarity, your chest is nipple height.
Your waist is belly button height.
Your hips are your most bootylicious point.
This applies to both boys and girls.
If you feel inclined, measure these three areas at the start of this plan. Write them down on a sticky note or in your phone. Like this!
HOW OFTEN SHOULD I WEIGH MYSELF?
Weighing yourself is still useful to track progress. But! Weight fluctuates daily, so it can sometimes be a mindf*k. Things like water retention or whether or not you poo’ed this morning can influence the scale anywhere up to 5 pounds. So the morning after a night of tequila and no water (#dehydration) will read very different than the morning after a Chinese food binge (#sodium). Point is, weighing in up to 2 times per week at the same time of day, preferably in the morning post-bathroom.
Lastly, I want you to free yourself of that scale number. Gauge progress by how your favorite jeans fit, or the compliments you are receiving. And if you really want to place your value on a number...rate yourself by how many push-ups you can do, how much you deadlifted this morning, or how many smiles you put on other people's faces today. Because THAT'S what truly matters.