How Much Weight Should I Expect to Lose?
If you've never done any form of exercise before, you could easily lose anywhere from four to eight pounds in a month, although this number may vary. Pratik Patel, MS, RD, CSSD, CSCS, New York Giants director of performance nutrition and assistant strength and conditioning coach, told POPSUGAR in a previous interview that if you can steadily lose one-half to one to two pounds a week, you'll be able to maintain your weight loss.
At some point, you may notice that your body composition has become more lean but your weight has gone up. If that happens, don't panic. You aren't doing anything wrong. Muscle is more dense than fat, meaning it takes up less space. You may look leaner but weigh more, and that's OK. I typically advise clients not to focus on the number on the scale but instead to focus on how they feel and look. Remember: the scale doesn't tell the whole story.
Get started with one of the following workout plans: