A healthy weight loss per week will varies with individuals. Generally, two to three pounds per week is a good target to aim for.

It is important that you should not try to be too ambitious in the short run. Usually, it is easier for you to lose more weight at the start of any weight loss program but it is usually unhealthy. This is usually achieved by over exercising and under eating.

Over exercising may results in injury. You may also lose your motivation as over exercising is definitely not enjoyable. Under eating may also trigger the starvation response and is not a friendly way to treat your body.

In fact, it is possible that your weight loss is due to a result of water loss rather that fat loss. Therefore, you can easily regain your weight within a short period of time.

So what should you do to achieve healthy weight loss?

It is necessary for you to keep a record of your progress. Weight loss should be achieved through calories deficit. In other words, the calories burned should be more than the calories you gain. This should be achieved by a combination of adequate exercises and proper reduction of calories intake. (Take note that your calorie intake should not be too low as it is harmful to the body) How much your calories intake should be will depend on several factors like your activity level and body weight.

Do not underestimate the importance of tracking your progress. Tracking your own progress can help to determine if you are doing the right thing. If you did not achieve your goal for an extended period of time, (e.g. You did not lose any weight after three months even though you exercise regularly) it may be an indication that you need to make some changes to your exercise regime or your diet plan.

Well, there is a saying, “If you keep on doing the same thing, you will get the same result.”

Of course, you need to have an accurate way to measure your weight loss. You should not over rely on using the weighing scale as it is impossible for the weighing scale to determine if your weight loss is due to water loss or fat loss.

A better way will be to use a skinfold or digital caliper whereby you can do it yourself. However, it may not be very accurate if you have no experience in using the equipments. An alternative is to find an expert to measure for you. You may be able to find this service in your local gym.

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