Project your weight loss journey week by week.
Weight loss is rarely perfectly linear. Expect fluctuations of 1–3 lbs day-to-day due to water retention, sodium, and glycogen changes. Looking at weekly averages gives a more accurate picture of progress than daily weigh-ins.
This timeline assumes consistent adherence to your calorie deficit. Plateaus are common and often last 1–2 weeks as your body adapts. A diet break or refeed day can help break through plateaus by temporarily restoring leptin levels.