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8-Week Weight Loss Before and After Inspiring Transformations

8-Week Weight Loss Before and After Inspiring Transformations

We’re all aware that obesity poses a significant health challenge. This condition persists from childhood to adulthood and can lead to various severe health problems. Moreover, it can impact one’s overall well-being and quality of life. Regrettably, the sad reality is that most individuals who try to shed excess weight don’t succeed. In this article, we’ll share 8-Week Weight Loss Before and After Results and success stories. Additionally, we’ll offer our 8-week weight loss before-and-after transformation guide. Let’s begin.

How Quickly Can I Lose Weight?

Many things affect how quickly you can lose weight. Here are some of the important factors:

  1. Existing Overweight: If you’re already carrying excess weight.
  2. Life Stages: Particular life phases such as pregnancy and menopause.
  3. Life Events and Stress: Events like starting work, leaving a job, retiring, or relocating, coupled with stress.
  4. Medical Conditions: Chronic pain, diabetes, testosterone deficiency, and osteoarthritis.
  5. GI Disorders: Issues like reflux disease.
  6. Genetics: Your inherited traits.
  7. Mental Well-being: Conditions like anxiety and depression.
  8. Medications: The impact of certain medications.
  9. Sleep Troubles: Disorders like insomnia.
  10. Inactivity: A sedentary lifestyle.
  11. Dietary Choices: Making poor eating decisions.

All these factors interplay in the weight loss journey.

8 Week Weight Loss Before and After Transformations: Let’s meet some of these REAL women

These are real women, just like you, living busy lives. They can’t do the extreme things you see on Instagram from fitness stars and diet gurus. Instead, they’ve teamed up with me in my online personal training program, and together, we’ve found a balanced way to fit fitness into their hectic days without it taking over. Let me share a couple of their inspiring stories with you:

4 Month Weight Loss Results: Lauren O.

Let’s start with the incredible story of Lauren O., an amazing woman. At the age of 50, she made a big decision to take control of her fitness journey, despite her busy life as a married mom of two teenagers and a caregiver for her aging parents. Balancing her demanding job, family responsibilities, and the challenges of getting older was tough, but Lauren knew it was time to reach her fitness goals.

Many women in their 40s and 50s face similar challenges. Things like gaining weight, especially in the thighs and belly, a slower metabolism, and going through menopause, all while juggling a busy career, parenting older kids, and caring for aging parents can lead to unwanted weight gain.

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Credit: // Lauren made incredible changes at her waist, hips and thighs in just the first 8 weeks of training.

Here’s what Lauren had to say about her transformation: “I wish I had started this program earlier when I first noticed things weren’t going the way they used to. What used to keep me healthy just wasn’t working anymore. Life got crazy with my job, frequent travel across time zones, dealing with menopause, lack of sleep, quick meals, and my battle with migraines. All of this led to me gaining a lot of weight on my small 5’2″ frame.”

“I saw the weight piling on; my clothes got tight or didn’t fit at all. I was scared to step on the scale because I’d always been good at staying in shape. I felt ashamed that I’d let things get so bad. I was in denial and struggling inside. I’m usually behind the camera as a photographer, avoiding the spotlight. But when my husband surprised me with a 50th birthday party, I found myself front and center without a camera to hide behind. Confronting those photos changed everything.”

Lauren’s friend Michelle, who had successfully lost 40 pounds through an online program with Julie Lohre, became Lauren’s inspiration. After reaching out to Julie, Lauren got the guidance and support she needed to bring order to her diet and exercise routine, something she’d been neglecting. Her progress became steady and dependable. Instead of being constantly hungry, Lauren found that eating the right portions of the right foods helped her control her cravings.

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From the back before and after photos you can see how much tighter Lauren’s waist has gotten! / Credit:

“In just eight weeks, I lost 12.8 pounds, shed 3.2% body fat, and said goodbye to 12.75 inches. I’ve learned what my body needs for nourishment and when. I’m stronger now, and I can proudly run a whole mile without needing to walk. This is Lauren O. from Long Meadow, MA.”

“During those eight weeks, my achievements were clear – I lost an impressive 12.8 pounds, my body fat dropped by 3.2%, and I lost 12.75 inches. This journey has taught me how to fuel my body right and made me stronger. I can now run a full mile without stopping. To stay on track while I’m on the go, I always have my Ultimate Muscle Protein powder as a reliable option when healthy choices are limited. My top priority now is my health and well-being. This transformation has become a part of my daily life, and I’m excited for the continued guidance, support, and practical strategies from Julie as I keep going on this path.”

8 Week Weight Loss Before and After Results: Lori M.

Let me share Lori M’s story from Terre Haute. Two months ago, at 52 years old, she felt out of shape, standing at 5’3″ and weighing 175 pounds. Hip pain made it hard for her to move around, even climbing stairs was a challenge. She had some experience with competitions over 20 years ago, but strict diets had left a lasting impact on her body and metabolism, causing her to carry an extra 30 pounds she wasn’t comfortable with.

In her first message to, Lori shared her goals: “Julie, I want to get back in great shape and enjoy an active life again. I’m always uncomfortable, and I believe with the right help, I can make positive changes. Can you provide the guidance I need?”

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Within a mere 8-week period of engaging in online fitness coaching, Lori M has achieved remarkable outcomes! Expressing her satisfaction, Lori emphasizes that this brief but intensive 8-week weight loss journey has instilled a profound sense of well-being within her. Furthermore, she joyfully shares her newfound ability to comfortably wear clothing that had remained untouched for a considerable span of time.
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8 Week Weight Loss Results Back / Credit:

Check out her video:

After just eight weeks, Lori’s journey took an amazing turn! Look at the impressive changes she achieved:

  • She lost an impressive 13 pounds.
  • She trimmed 4.5 inches from her waist and 3.5 inches from her hips.
  • Her pushup count more than doubled.
  • She saw remarkable improvements in her flexibility.
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The most exciting news? Her hip discomfort has almost disappeared! Lori’s first 8 weeks of online training gave her such fantastic results that she decided to commit to another 8 weeks. Congratulations to Lori for her incredible achievements!

2 Months Weight Loss Results: Laura H.

Going through changes after having a baby can be tough, especially with all the pressures that moms face. But Laura H. managed to do something incredible in just 8 weeks!

When Laura H. first got in touch, she was already 31 weeks into her third pregnancy and had a scheduled c-section coming up. She knew that after giving birth, she wanted to get back in shape. Six weeks after her baby was born and after getting the green light from her doctor, Laura reached out again. This time, she wanted to work out at home since she had three little ones to take care of.

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Laura had clear goals for her post-baby fitness journey: she wanted to get lean and toned, eat a healthy diet, and have more energy while speeding up her metabolism.

Over the next two months, something amazing happened. Laura lost about 10 pounds of body fat and gained 2-3 pounds of muscle. She also lost 3 inches from her hips and waist, so she could fit into her old jeans. And her waist was 2 inches smaller than it was a year before she got pregnant!

The Fit Test results were just as impressive:

  • She lost 8 pounds and gained 2-3 pounds of muscle.
  • Her waist and hips were 3 inches smaller.
  • Her pushup skills improved dramatically (from 13 knee pushups to 10 military-style pushups).
  • Her mile run time got almost 2 minutes faster!
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Laura shared her feelings about this journey, saying, “Finding yourself can be hard. With my roles as a wife, full-time dental hygienist, and a mom of three boys, I forgot about taking care of myself. I used to love exercising when I was younger, but I let it slip away. Why did I stop? Why couldn’t I make time for something that used to make me happy? As moms, we often think we can’t put ourselves first because we’re so busy taking care of others. We end up tired because we forget to take care of ourselves the day before.

I kept scrolling through diets and workouts on social media, but they never worked in the long run. I realized I needed professional help, so I turned to Julie Lohre. She customized my meals and workouts to what I had at home, so I didn’t need a gym membership. The time I spent on social media could now be used for effective workouts right at home. Taking care of myself became easier, and I had more energy and inner strength. I no longer said, ‘I’ll do it tomorrow.’ Tomorrow is here, and I’m so thankful to Julie for this transformation.”

8 Week Weight Loss Before and After Results: Teri C.

“When Teri C, a new mom at 42, reached out to me just two months ago, shortly after welcoming her first child, her words were filled with a heartfelt desire to take care of herself for the sake of her daughter. She wanted to be a positive role model and ensure she’d be around for her little one as long as possible. Teri had battled with food and weight her whole life, and she was determined to break this cycle. Her focus was on building a healthier relationship with food and improving her overall fitness. So, we began her journey together in my 8-Week Online Training program.

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The progress Teri made in just two months is truly remarkable! In this short time, she achieved impressive weight loss, shedding 16 pounds on the scale (which translated to about 20 pounds of body fat) while also gaining 3-4 pounds of muscle. Her waist size decreased by 5.5 inches, and her hips tightened by 5 inches, showing significant improvements in her key measurements. But the most astounding changes were in her fitness levels. Teri knocked off a remarkable 4 minutes from her mile run time and made substantial progress in her push-up strength. She’s undeniably stronger, faster, and more physically fit compared to just two months ago.

Teri’s satisfaction and achievement

Let’s break down the transformation:

  • Teri lost 16 pounds on the scale and gained 3-4 pounds of muscle.
  • Her waist and hip measurements both reduced by over 5 inches.
  • She went from doing 2 to an impressive 10 strict push-ups!
  • She shaved over 4 minutes off her mile run time!

Teri herself expresses her satisfaction and achievements in her own words: “I’m truly thrilled with the results! My mile run now takes less time—I still mix in some walking, but I’m definitely moving faster. Woohoo! I’ve also gone from doing mostly knee push-ups to knocking out a significant number of standard push-ups.” “I can feel the increase in my strength unmistakably. I used to dread mountain climbers because of my lack of strength, needing breaks in the middle of sets. Now, I can do them smoothly without stopping. I really enjoyed the band exercises during this program; they gave my joints a break while still being incredibly challenging. I’m extremely pleased with my results so far, and I’m absolutely thrilled with the progress I’ve made in the past 8 weeks.”

4 Months Weight Loss Results: Jamie F.

Just four months ago, Jamie F reached out to me via email. She had a history of competing in figure competitions, but her previous coach’s approach had left her metabolism in bad shape with extremely low-calorie meal plans and intense cardio workouts. Jamie’s goal now was to lose 10-15 pounds, achieve a leaner look, and rebuild her metabolism for lasting results.

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Jamie’s impressive achievements in these four months show her dedication and hard work. In just 16 weeks, she not only lost weight but also transformed her body, sculpting new muscle definition. Her physique is now tighter, leaner, and more chiseled than when she started this journey.

A four-months metamorphosis

Here’s a look at Jamie’s four-month transformation:

  • She lost over 10 pounds on the scale and gained 2-4 pounds of muscle.
  • Her strength doubled, going from 13 strict pushups to an impressive 25!
  • She shaved a minute and a half off her mile run time, showing improved cardiovascular endurance.

Jamie shares her thoughts on this 16-week journey: “When I see the pictures from the beginning, I’m just WOWed. Those initial photos disappear from my phone as soon as I send them to you every two weeks (haha). Maybe it’s a mix of modesty and a little embarrassment. But looking at them now, here’s how I feel: First, I’m proud of the hard work and consistency I’ve maintained. Even on days when I lacked motivation, I pushed forward. Maybe not with my highest intensity, but I always took that first step. Second, there’s a sense of regret for allowing myself to reach that point in the first place. It’s a reminder to never let that happen again!

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I really wish I had started this journey with your guidance years ago because it’s been such a positive and enjoyable ‘team’ effort. In the past, I felt dreadful with an unpleasant diet, and I couldn’t wait for the workouts to end. I counted down the days until the competition, not because I enjoyed the process, but out of loyalty to my coach. But there was no joy beyond what I saw in the mirror.

Now, my diet is varied, full of choices, and health-conscious, and the workouts are genuinely satisfying. So, I want to express my heartfelt thanks to you for your values and principles. I feel deeply blessed, and going on this journey with you has become a cherished part of my blessings list. I appreciate the diets and workouts in a way that’s hard to put into words, and the knowledge I’ve gained about my own well-being is truly priceless.”

8 Week Weight Loss Before and After Results: Vanessa Chalmer

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8 week weight loss before and after Results: Lost 15 Pounds
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Chalmer’s 8 week weight loss before and after pictures

2 Months Weight Loss Results: Sara Weith

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Weith’s 8 week weight loss before and after pictures

8 Week Weight Loss Before and After Results: Atara Lebransky

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Lebransky’s 8 week weight loss before and after pictures

2 Months Weight Loss Results: Jennifer Valerio

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Valerio’s 8 week weight loss before and after pictures

How Much Weight Can I Lose in 2 Months?

1. Fast Pace

Let’s talk about the first category of weight loss speed, which we can call “extreme speed.” This means losing around 1-1.5% of your total body weight per week. Keep in mind, this calculation is based on an average over a few weeks. While it’s possible to see this kind of weight loss in the beginning, sticking to this rapid pace for a long time can bring some challenges.

One major downside of losing weight so quickly is that you’re more likely to lose valuable muscle mass along the way. This isn’t great because it can harm your overall well-being. Plus, it could slow down your basal metabolic rate, which means you burn fewer calories when you’re resting.

Looking at the big picture, you might not be happy with how you look if you choose this path. It’s important to keep your muscle mass because it shows progress as your body fat slowly goes down.

Another important issue with such fast weight loss is how it affects your mood and energy levels. You might notice a big drop in your mood, mental alertness, and overall energy. Working out could become tough and not much fun, and you might feel too tired for everyday activities with friends and family.

On top of that, the chances of gaining weight back quickly after this method are pretty high. When you consider all these things, it’s clear that going for this extreme speed isn’t the best way to go about weight loss.

2. Safe and Slow Pace

Now, let’s talk about a slower way of losing weight, which involves about 0.5% or even less of your body weight per week. While the idea of “slow and steady wins the race” sounds good, there are some challenges with this approach.

First off, it’s essential to realize that this method takes a long time. Sticking to calorie restrictions and weight loss over a prolonged period might not be what you prefer. Ideally, the goal is to use this approach for a short time and then switch to a maintenance plan. Staying in a constant state of weight loss and dieting isn’t really sustainable.

So, choosing this slower pace means committing to it for the long haul, which can be mentally tiring and discouraging.

Another issue comes up when it comes to tracking your progress. When you’re losing a tiny bit of weight each week, it’s hard to tell if you’re moving in the right direction. This can lead to a lot of wasted time. While the idea of making small progress might seem good, it can actually slow down your long-term success. This brings us to our next option.

3. Moderate Pace

A smart way to go about this is to aim for a weekly weight loss of about 0.5-1% of your body weight. This approach helps you avoid losing muscle while you’re trying to lose weight. It also keeps your energy levels up and your mood in a good place. Plus, seeing some progress each week can really boost your motivation.

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Our 8 Week Weight Loss Before and After Transformation Guide

Basics of a Healthy Weight Loss

When it comes to losing weight, the secret is pretty simple: you need to burn more calories each day than you eat. This means that:

  • Engaging your body in higher levels of activity;
  • Reducing the portion sizes of your meals;
  • Elevating the nutritional value of the foods you consume.

To put it in a more straightforward way, losing weight is about eating healthy and staying active to create a happy and well-rounded life. Now, let’s talk about the basic ideas behind an 8-week journey to weight loss and see some before-and-after changes.

1. Use a Proper Nutritional Plan

When it comes to your diet, it’s important to base it on reliable information, plan it carefully with attention to both quality and quantity, and make sure it fits your personal tastes. Also, it should be a plan you can stick with for the long haul. Remember, the quality of the calories matters more than just how many you eat. Including good carbs can boost your energy and help with recovery after exercise.

Another important thing is getting enough lean protein, as it helps keep or even build your muscle, which burns more calories even when you’re not active.

Now, let’s look at some more ways to boost your metabolism.

2. Exercise

Make sure you do enough strength training and resistance exercises to build up your lean muscle. Exercise isn’t just about losing weight; it’s also important for keeping the weight you’ve lost. Many people don’t get enough physical activity.

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Best Diet Plan For an 8 Week Weight Loss Before and After Transformation

1. The Foods You Should Be Eating

Now, let’s talk about the foods you should think about including:

  1. Proteins: Think about pasture-raised eggs, wild Alaskan salmon, almonds, beans, peas, and protein powders (whey or plant-based).
  2. Healthy Carbs: Consider sweet potatoes, quinoa, organic berries, brown rice, and sprouted bread for your carb choices.
  3. Veggies: Make sure you get a mix of vegetables like kale, zucchini, Swiss chard, salad greens, and broccoli.
  4. Healthy Fats: Don’t forget about healthy fats, like avocado, nuts, extra virgin olive oil, pasture-raised eggs, and chia seeds.

2. The Portion Rules

Moving forward, the subsequent phase involves managing portion sizes effectively, all without the need for meticulous calorie counting:

  • ½ plate – veggies;
  • ¼ plate – protein;
  • ¼ plate – healthy carbs and fats.

3. When You Should Be Eating These Foods

The best option is the one that fits smoothly into your everyday life. Think about trying the 4×4 plan, where you eat breakfast, lunch, a snack, and dinner, each meal spaced 4 hours apart. If you’re always on the go, here are a few things to keep in mind:

  1. Select your preferred ‘go-to-foods’ for each meal segment;
  2. Master the art of crafting balanced plates;
  3. Determine the eating timetable that harmonizes best with your schedule.

4. Hydration

Although what you eat and when you eat it is important, making sure your body gets enough fluids is just as vital to keep your energy up and your metabolism working smoothly.

Here’s a simple way to figure out how much water you should drink each day: First, take your weight in pounds and divide it by two. Then, add another 32 to that number. This final number tells you how many ounces of water you should aim to drink every day.

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Best training style for weight loss

In a particular study, two distinct training groups were examined:

  • A low-intensity group engaging in the fat-burning zone 2;
  • And a high-intensity group. Interestingly, higher intensity workouts led to increased calorie expenditure over a 30-minute period.

As a result, the study had to make sure that both groups exercised for the same amount of time to make sure they burned calories in a similar way.

In the end, the study found that both groups lost fat or weight at about the same rate. Importantly, there wasn’t any big difference between the results of the two groups who were following different workout routines. This study highlights how it’s more important to think about how many calories you burn overall rather than getting caught up in the details of choosing a specific exercise intensity level.

High-Intensity Training

Zone 2 and high-intensity workouts both have their pros and cons. Let’s break it down.

Some folks really enjoy high-intensity workouts. They get a kick out of pushing themselves hard at the gym. Plus, if you’re short on time, high-intensity workouts get the job done fast. You burn a lot of calories in a short burst, then get back to your regular day.

But, there are downsides too. Going all-in on high-intensity all the time can tire you out and might lead to overtraining. And, you might miss out on some of the good stuff that Zone 2 workouts have to offer. It’s all about finding the balance that works for you!

The Zone 2 Training

Zone 2 workouts are all about keeping a steady pace that’s great for your heart. They make your heart stronger over time. High-intensity workouts also help your heart, but Zone 2 workouts have their unique benefits. When you do Zone 2 training, your muscles build more tiny blood vessels, called capillaries. These little guys help your muscles get more blood, which is good for them.

So, Zone 2 workouts boost your heart health and muscle circulation in a special way. Additionally, there’s a surge in the number of mitochondria within muscle cells. These mitochondria play a pivotal role in utilizing fats and carbohydrates to generate ATP, which serves as the fundamental energy unit for our cells. Therefore, they play a significant role in effectively utilizing body fat as an energy source. Make sure you check Peloton Power Zone training programs and the Peloton FTP Test (they are both very helpful for weight loss).

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How Much Should I Exercise to Lose Weight Quickly?

When you’re thinking about losing weight, just remember that even tiny steps can make a difference. All you have to do is eat healthy and consume fewer calories than you burn. You don’t have to exercise if you don’t want to.

However, if you want to lose weight more effectively while staying healthy, it’s a good idea to follow the government’s advice. They suggest either 150 minutes of moderate activity or 75 minutes of intense activity every week. But keep in mind that these recommendations might not take all your personal circumstances into account.

Drawing from a specific study, we offer slightly varied suggestions. Strive for 60 minutes of daily movement, paired with two sessions of resistance training each week. These resistance training sessions can be of moderate intensity or even more rigorous if desired.

It’s crucial to recognize that there’s no universally effective formula. Our bodies, calorie requirements, metabolisms, and lifestyles differ significantly. Thus, you have the flexibility to engage in daily movement, adhere to a two-day or six-day training routine, or explore what approach leaves your body feeling healthiest and most invigorated.

How Can I Lose Weight Faster: Our Tips For Better Results

1. Change Your Thoughts

Let’s rethink how we approach getting healthier through weight loss. Science says being kind to yourself works better than blaming yourself. If you’ve felt ashamed about your weight, it can help to let go of that shame and build better habits.

Don’t believe the idea that “healthy people always have tons of willpower, but I don’t.” Everyone slips up sometimes. What matters is acknowledging those moments and moving forward.

Try eating mindfully, savoring each bite. It’s surprising, but doing this can help you eat the right amount.

2. No Eating in Front of Screens

Neglectful food consumption often results in losing track of the amount you’ve eaten.

3. Drink Water

To kick off your day feeling great, make sure you drink 20-32 ounces of water in the morning. Remember, our bodies often need more water than we think. Staying hydrated is important for feeling full, too. When we have water in our stomachs, it can help us feel less hungry.

4. Get Enough Sleep

Getting good sleep is super important for boosting your metabolism and keeping your hormones in balance. Studies show that not getting enough sleep when you’re trying to lose weight can make you lose muscle instead of fat. It’s kind of surprising, but when you’re sleep-deprived, your body becomes stubborn about getting rid of fat.

5. Cardio

Choose a cardio routine that suits you well and that you can stick with. This will help you on your journey to reach your desired body weight and shape. For example, you might think about activities like morning bike rides or a 30-minute walk uphill, or any routine that you can commit to in the long run.

Keeping a close eye on your body weight can give you valuable insights for making the right adjustments. This will help you create a cardio plan or even a hobby that you can stick with for the long haul. The key is to burn enough calories consistently and find an approach that you enjoy and can do regularly. Remember, this should go hand in hand with a solid nutrition plan.

Don’t forget, your regular cardio routine should complement your weightlifting routine. This combination will speed up your progress and ensure you don’t end up just “skinny fat” as you work towards losing fat.

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How to Weigh Yourself

Weight tends to naturally shift, and these fluctuations can be attributed to various factors:

  • Hydration levels and retention of water;
  • Your intake of carbohydrates;
  • Consumption of sodium;
  • Where you are in your menstrual cycle;
  • Even the content in your gastrointestinal system. Indeed, numerous variables influence your weight on a daily and weekly basis.

Here’s a handy tip: Keep Your Weigh-In Routine Steady It’s important to keep things the same when you’re checking your weight. Try to make sure everything stays consistent. When you’re tracking how your weight loss is going, it’s crucial to think about as many things as possible. We suggest you step on the scale in the morning, right after using the bathroom, but before you eat or drink anything.

Also, it’s a good idea to weigh yourself once or twice a week. This way, you can figure out what your usual weight is, and that helps you make better choices and changes as you go along.

Rapid Weight Loss Risks

It’s really important to remember that extreme diets can actually hurt your overall health. Let’s take a closer look at three bad things that can happen when you go for extreme weight loss:

1. Depression

You can protect yourself from depression by eating healthy meals and making sure you get enough sleep.

2. Relationship problems

When you start making changes in your life, it can affect your relationship. It’s really important to talk openly with your partner about what you want to do.

3. Stomach pain

Losing weight too quickly might make your stomach feel uneasy and cause gallstones. To avoid this, try eating more healthy fats and staying away from junk food. This helps your digestion work better. If you stick to a balanced diet, it can help you reach your weight loss goal the right way.
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8-Week Weight Loss Before and After: FAQs

Can your body change in 8 weeks?

No doubt, you can lose weight and tone up your body in 8 weeks. But if you want to build more muscle or make a big change in how you look, it’s important to know it takes more time.

How many kg can I lose in 8 weeks?

How long it takes depends on things like your body type, how you work out, your metabolism, what you eat, and how much you weigh when you start. Usually, losing about 0.5-1.5% of your total body weight each week is a good goal to aim for.

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