To achieve that, there is only so many calories you can cut from your diet before lean body mass starts to get broken down and used as fuel.
In addition, the higher your starting fat mass, the faster you can expect to lose fat at the beginning.
To make things easier for you, I’ve created a calculator to help you determine how much time it will take you to go from one particular body fat to another.
When you get the results from the calculator, use the longest estimated time period to set your expectations.
For example, if losing 20lbs is supposed to take you 20 weeks, mark down a 5lb loss at each 1 month interval. Share your name and email and I'll send you a FREE copy of my eBook - The 10 Forgotten Rules of Weight Loss.
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While the number of pounds you lose from week to week might decrease, the percentage of body mass you lose should remain fairly static.
If you are 200lbs at 10% body fat, your fat loss is going to be much slower than someone who is 200lbs at 40% body fat. One by one each 5lb goal will be reached, and once you surpass a couple of those smaller goals, you begin to trust the weight loss process.
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In fact, most people view anything less than 2 pounds of weight loss per week as a failure.
Television shows combined with instant gratification personas have really skewed realistic weight loss expectations. All you have to do is continue what you’ve been doing and your weight will eventually normalize to your new eating and exercise habits. Create realistic time expectations from the start and you will have the proper mindset for long-term sustainable weight loss.

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