Weight loss will not always be easy, but having realistic expectations for weight loss is valueable. The more consistent you are, the faster your progress. It’s also important to realize that fat loss is rarely linear and fluctuates from day to day, which is why it’s important to track daily weight and assess the average downward trend over time.

Realistic rates of fat loss per week:

Extreme: requires 90-100% consistency. Men can realistically expect to lose ~ 2-3 pounds, while women can lose ~ 1.65-2.5 pounds.

Reasonable: requires 70-85% consistency. Men can realistically expect to lose ~ 1-2 pounds, while women can lose ~ 0.8-1.65 pound.

Comfortable: requires 50-65% consistency. Men can realistically expect to lose <1 pound, while women can lose <0.8 pound.

In regards to fat loss, it’s fastest when you’re first starting out and/or you have more body fat to lose.

The leaner you become, the slower your rate of fat loss and the more plateaus you should plan to experience.