Healthy Weight Loss Per Month: The Safe Facts for 2026

Most adults can aim for 4 to 8 pounds of healthy weight loss per month, which works out to roughly 1 to 2 pounds per week. That range is not arbitrary. It reflects decades of research on what the human body can actually shed in fat while holding onto muscle.

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The Centers for Disease Control and Prevention (CDC) recommends that range specifically because it reduces the risk of nutrient deficiency, gallstone formation, muscle loss, and metabolic slowdown. People who lose weight faster than that tend to regain it faster too, according to long-term weight management data reviewed by the National Institutes of Health (NIH).

This article covers the science behind that monthly rate, what affects it, how to calculate your own realistic target, when rapid weight loss becomes a health concern, and what food and lifestyle habits actually support steady, quality fat loss. Every section is grounded in current nutrition science, not generic wellness advice.

Healthy Weight Loss Per Month: The Baseline Everyone Should Know

The evidence-based benchmark for healthy weight loss per month is 4 to 8 pounds, based on a sustained daily caloric deficit of 500 to 1,000 calories.

That number comes directly from the CDC’s guidance on losing weight, which describes 1 to 2 pounds per week as the safe, sustainable range for most healthy adults. Multiply that across four weeks and you get a monthly target of 4 to 8 pounds.

What makes this range “healthy” is not just the number on the scale. It is the rate at which the body preferentially loses stored fat rather than lean tissue. Slow and consistent caloric restriction, combined with adequate protein intake and physical activity, shifts the body toward burning adipose tissue (body fat) rather than breaking down skeletal muscle for energy.

Think of it like emptying a large water tank. Open the valve too wide and the pressure drops rapidly, you lose structural stability in the system. Open it gradually and the outflow stays controlled, clean, and sustainable.

People with larger starting body weights may safely lose at the higher end of this range, particularly in the first few weeks when water weight and glycogen depletion contribute to scale drops.

How Much Weight Is Healthy to Lose in a Month?

A healthy amount of weight to lose in one month is between 4 and 8 pounds for most adults, though individual factors like starting weight, metabolic rate, activity level, and dietary approach all shift that number.

The Academy of Nutrition and Dietetics (AND) confirms that weight loss within this range is most likely to reflect true fat loss rather than muscle tissue or fluid shifts. Going below this range is not necessarily a problem. Going significantly above it, consistently, raises real physiological concerns.

It is worth distinguishing between total weight lost and fat lost. In the first week or two of a calorie deficit, much of the scale drop comes from glycogen depletion and the water that glycogen holds. Each gram of glycogen in muscle tissue holds approximately 3 grams of water. When carbohydrate intake drops sharply, that stored glycogen and its water content exits the body quickly, sometimes producing a 3 to 5 pound “loss” in the first week that is not fat loss at all.

Knowing this matters because it sets realistic expectations. Month one may show a larger drop on the scale. Month two, when water weight has stabilized, the rate typically normalizes closer to true fat loss.

• 4 to 8 pounds per month is the general target for most adults
• First-month losses above 8 pounds often include water and glycogen weight, not just fat
• Consistent losses above 10 pounds per month beyond month one warrant evaluation of calorie intake and protein adequacy
• People who are postmenopausal, have thyroid conditions, or are on certain medications may find their actual rate falls below 4 pounds per month even with a proper deficit. This is a physiological reality, not a failure.

How Many Pounds Is Healthy to Lose in a Month?

Most healthy adults should aim to lose no more than 8 pounds per month, and no less than 2 to 4 pounds if actively trying to reduce body fat.

The “pounds per month” framing is useful because it smooths out week-to-week fluctuations caused by hormonal shifts, sodium intake, sleep quality, and activity patterns. Weekly weights can swing by 1 to 3 pounds in either direction without any real change in body fat. Monthly tracking gives a far cleaner signal.

Here is a practical breakdown by calorie deficit level:

These estimates assume the deficit is achieved through a combination of reduced caloric intake and increased physical activity. A 500-calorie daily deficit is the most commonly cited target in clinical nutrition practice because it corresponds to roughly 1 pound of fat loss per week without triggering significant metabolic adaptation in most people.

People with type 2 diabetes, cardiovascular disease, or a history of disordered eating should not set their calorie deficit target based on generic calculators. A licensed registered dietitian nutritionist (RDN) can establish a safe, medically appropriate target for those situations.

Key Takeaway: For most healthy adults, 4 to 8 pounds per month is the evidence-backed target for weight loss that comes primarily from fat rather than muscle or water, and it requires a daily calorie deficit of roughly 500 to 1,000 calories.

What’s a Healthy Weight to Lose in a Month for Women and Men?

The healthy monthly weight loss range is the same for both women and men: 4 to 8 pounds, but differences in body composition, hormonal profiles, and baseline caloric needs mean the experience of reaching that target looks different.

Men typically have higher total daily energy expenditure (TDEE) because of greater lean muscle mass, which is metabolically more active than fat tissue. A man eating at a 500-calorie daily deficit may feel less calorically restricted than a woman doing the same, simply because his calorie budget is larger to start with.

Women face specific hormonal factors that affect monthly weight tracking. Fluid retention during the luteal phase of the menstrual cycle (the two weeks before menstruation) can add 2 to 5 pounds of water weight that disappears at the start of a new cycle. This means the scale may show no progress or even a slight gain mid-month despite real fat loss occurring.

A practical approach:

• Women: Weigh at the same point each month, ideally 2 to 3 days after menstruation begins, for the most accurate fat loss tracking
• Men: Weekly averages tend to be more stable and reliable as a tracking method
• Both: Scale weight is one data point. Waist circumference, how clothing fits, and energy levels are equally valid progress markers
• Postmenopausal women: Hormonal shifts reduce estrogen, which is associated with increased visceral fat storage and may slow the monthly rate of fat loss compared to pre-menopausal baseline

According to a study published in the American Journal of Clinical Nutrition, women tend to preserve lean mass slightly less efficiently than men during caloric restriction at equivalent protein intakes, making protein adequacy particularly important for women pursuing a monthly fat loss goal.

Average Weight Loss Per Month on a Calorie Deficit

The average weight loss per month on a consistent calorie deficit is between 4 and 6 pounds for most adults, assuming a deficit of 500 to 750 calories per day from both food reduction and movement.

“Calorie deficit” simply means eating fewer calories than your body burns in a day. Your basal metabolic rate (BMR) is the number of calories your body needs just to maintain basic organ function at rest. Your TDEE adds your daily physical activity on top of that. Any day you eat below your TDEE, you run a deficit. Consistently running that deficit drives fat loss.

Here is what average monthly loss looks like across different deficit sizes and starting scenarios:

People at higher starting body weights typically have a larger TDEE, which means the same 500-calorie deficit represents a smaller percentage reduction. They also tend to see larger initial drops due to water weight and glycogen loss. Both factors normalize over time.

Alcohol, sleep deprivation, and high chronic stress can all blunt fat loss progress at equivalent calorie deficits by affecting cortisol levels and insulin sensitivity, even when the numbers on paper look correct. These are not excuses. They are documented physiological mechanisms that a monthly tracking approach helps identify.

How Many Calories to Cut to Lose Weight Safely Per Month

To lose 1 pound of fat per week (4 pounds per month), you need a consistent daily caloric deficit of approximately 500 calories.

This calculation comes from the long-standing principle that 1 pound of body fat contains approximately 3,500 calories. Divide that by 7 days and you get a daily deficit target of 500 calories for 1 pound per week, or 1,000 calories for 2 pounds per week.

Real-world application is more nuanced than the math alone. The body adapts to reduced intake by lowering resting metabolic rate over time, a phenomenon documented extensively in research reviewed by the NIH. This means the same calorie deficit that produced 1 pound per week of loss in month one may produce only 0.75 pounds per week in month three. It is not a sign of failure. It is a metabolic response to energy restriction that every person experiences to some degree.

Practical ways to create a daily 500-calorie deficit without severe dietary restriction:

• Replacing two 12-ounce regular sodas (approximately 280 calories total) with water and reducing one snack portion saves roughly 400 to 500 calories
• Swapping white rice (206 calories per cup cooked) for cauliflower rice (25 calories per cup) in one meal saves approximately 180 calories per sitting
• A 30-minute brisk walk burns approximately 150 to 200 calories, depending on body weight and pace
• Reducing one restaurant portion by half, rather than eating a full restaurant entrée, typically cuts 300 to 500 calories per meal

People eating below 1,200 calories per day (women) or 1,500 calories per day (men) risk nutrient deficiency in iron, calcium, vitamin D (cholecalciferol), and vitamin B12 (cobalamin). If the calorie target required for weight loss falls below these thresholds, medical supervision is appropriate. This is not a condition to manage with guesswork.

Key Takeaway: A daily 500-calorie deficit creates approximately 4 pounds of fat loss per month. That deficit should come from a mix of reduced intake and increased activity, and it should not push daily intake below safe minimums of 1,200 calories for women or 1,500 for men without medical oversight.

Is Losing 10 or 15 Pounds in a Month Healthy?

Losing 10 to 15 pounds in a single month is above the evidence-based safe range for most adults and is unlikely to represent pure fat loss at any calorie level achievable through diet alone.

To lose 10 pounds of pure fat in one month, a person would need a daily deficit of approximately 1,250 calories. For many adults, particularly women or smaller-framed individuals, sustaining that deficit would require eating fewer than 1,000 calories per day. That level of restriction is clinically classified as a very low-calorie diet (VLCD) and should only be undertaken under direct medical and dietetic supervision.

That said, seeing 10 to 12 pounds drop on the scale in month one is not automatically dangerous. For people with a starting weight above 250 to 300 pounds, early losses at that scale often include:

• 3 to 5 pounds of water weight from glycogen depletion
• 2 to 4 pounds of actual fat loss
• Bowel content and fluid changes that affect the scale by 1 to 3 pounds

The concern arises when a person maintains a 10-plus pound monthly loss rate past the second or third month. At that point, losses are more likely to include lean muscle tissue, and the risk of nutrient deficiency, hair loss, gallstones, and metabolic adaptation increases substantially, according to research referenced by the Academy of Nutrition and Dietetics.

People interested in faster-than-standard weight loss should have that conversation with a physician or registered dietitian who can run appropriate blood panels and assess cardiovascular and metabolic readiness.

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Is Losing 30 Pounds in a Month Healthy?

No. Losing 30 pounds in a single month is not healthy for any adult and is physiologically impossible to achieve through fat loss alone at any safe calorie intake level.

To lose 30 pounds of fat in 30 days, a person would need a daily caloric deficit of 3,500 calories. For most adults, total daily caloric intake would have to be effectively zero. Even aggressive medically supervised fasting programs do not produce fat loss at that rate.

What can account for dramatic scale drops of 20 to 30 pounds in a short period? Several things, none of which represent genuine fat loss:

• Severe fluid restriction or diuretic use
• Extreme carbohydrate restriction that rapidly depletes glycogen and its stored water
• Disordered eating patterns including severe restriction, purging, or laxative misuse
• Medical conditions affecting fluid balance, such as edema resolution after treatment

The World Health Organization (WHO) and the CDC both document the health risks of very rapid weight loss, including cardiac arrhythmia from electrolyte imbalance, protein-calorie malnutrition, immune suppression, and severe hormonal disruption.

Any program, product, or protocol promising 30 pounds of weight loss in a month is making a claim that contradicts established physiology. The human body cannot oxidize fat tissue at a rate sufficient to produce that result. If someone you know has reported losing this amount in one month, they have lost water, glycogen, and potentially muscle, not 30 pounds of stored fat.

Key Takeaway: Losing 30 pounds in a month is physiologically impossible through fat loss and medically dangerous through any other mechanism. The number on the scale can be manipulated, but actual fat tissue cannot be eliminated at that rate without severe harm.

Body Composition Changes During Weight Loss

Healthy weight loss involves losing stored fat (adipose tissue) while preserving as much lean muscle mass (skeletal muscle) as possible, and these two things do not always move in sync with the number on the scale.

Body weight is the sum of fat mass, lean muscle mass, bone density, organ tissue, water, and gastrointestinal content. When you step on a scale, you see a total, not a breakdown. Two people can both “lose 5 pounds in a month” where one person lost 5 pounds of fat and the other lost 3 pounds of muscle and 2 pounds of fat. Their health outcomes, metabolic function, and long-term weight maintenance trajectories are completely different.

Body fat percentage is a more informative metric than scale weight alone. Methods for tracking it include:

• DEXA (dual-energy X-ray absorptiometry) scan: the most accurate, available at medical facilities and some gyms
• Bioelectrical impedance analysis (BIA): consumer scales with this feature give estimates with moderate accuracy
• Skinfold calipers: less expensive, accuracy depends on the technician’s skill
• Tape measurements of waist, hips, arms, and thighs: low-tech but reliable for tracking directional trends

The Harvard T.H. Chan School of Public Health notes that waist circumference is one of the strongest predictors of metabolic risk, independent of total body weight. Losing inches around the waist, even if total weight loss is modest, represents a meaningful health improvement.

Dress size, belt notches, and the fit of specific garments often reflect body composition changes more honestly than a scale does, particularly during the first two months of a weight loss program.

Does Losing Weight Too Fast Cause Muscle Loss?

Yes. Losing weight too quickly, typically at rates above 2 pounds per week sustained over multiple weeks, significantly increases the proportion of weight lost from lean muscle tissue rather than fat.

A study published in the American Journal of Clinical Nutrition compared participants on rapid weight loss protocols versus gradual ones. Those losing weight faster lost a substantially higher percentage of weight from lean mass, even when protein intake was held constant. Muscle loss matters beyond aesthetics. Skeletal muscle is the primary site of glucose disposal and a key driver of resting metabolic rate (RMR). Losing it makes future weight maintenance harder.

Several factors amplify muscle loss risk during a calorie deficit:

• Severe caloric restriction (below 1,200 calories for women, below 1,500 for men)
• Low protein intake (below 0.7 grams per pound of body weight per day)
• No resistance exercise during the deficit period
• Very rapid initial weight loss in the first two weeks beyond the expected water/glycogen drop
• Poor sleep quality, which disrupts growth hormone secretion and protein synthesis

Resistance training, meaning exercises that place muscles under load such as weightlifting, bodyweight exercises, or resistance band work, is the most effective intervention for preserving lean mass during weight loss. Even two sessions per week of resistance training makes a measurable difference in body composition outcomes, according to research reviewed by the Academy of Nutrition and Dietetics.

People who cannot engage in resistance training due to mobility issues, injury, or medical conditions should discuss muscle preservation strategies with both a physician and a registered dietitian.

Protein Intake for Healthy Weight Loss Per Month

Adequate protein intake is one of the most well-supported dietary strategies for preserving muscle mass and sustaining healthy weight loss per month, with most research pointing to a target of 0.7 to 1.0 gram of protein per pound of body weight per day during a calorie deficit.

Protein supports weight loss through multiple mechanisms. It has the highest thermic effect of food of the three macronutrients, meaning the body burns more calories digesting protein than it does digesting fat or carbohydrates. It also promotes satiety more effectively than either fat or carbohydrate, which helps naturally reduce total calorie intake without rigid restriction.

The amino acid leucine, found in high concentrations in animal proteins (chicken, beef, eggs, dairy, fish) and some plant sources (soy, edamame), is particularly important for triggering muscle protein synthesis, the biological process that counteracts muscle breakdown during a deficit.

High-protein foods that support healthy weight loss per month:

People following vegan or vegetarian dietary patterns can meet protein targets through a combination of legumes, tofu, tempeh, edamame, seitan (wheat gluten), and high-protein whole grains like quinoa. Combining different plant protein sources across meals ensures a complete essential amino acid profile. People with chronic kidney disease should not increase protein intake without medical clearance, as high protein diets can accelerate kidney function decline in that population.

Key Takeaway: Eating 0.7 to 1.0 gram of protein per pound of body weight per day while in a calorie deficit is the single most impactful dietary strategy for making sure the weight you lose each month is fat, not muscle.

Why Am I Not Losing Weight After a Month?

Not seeing weight loss after a full month of effort is usually explained by one of several measurable causes, including inaccurate calorie tracking, fluid retention masking fat loss, metabolic adaptation, or insufficient total deficit.

Calorie tracking errors are the most common culprit. Research cited by the NIH has found that people consistently underestimate their caloric intake by 20 to 40 percent when relying on memory or visual estimation. Nuts, cooking oils, salad dressings, and liquid calories from coffee drinks and smoothies are particularly easy to undercount.

Common reasons the scale does not move despite genuine effort:

• Underestimating calorie intake: using measuring cups and a kitchen scale for 2 weeks reveals true portion sizes for most people
• Overestimating calorie burn from exercise: wearable devices frequently overstate burn by 15 to 35 percent
• Hormonal fluid retention: this is particularly relevant for women in the luteal phase of their cycle
• Too little sleep: short sleep duration increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone), leading to compensatory eating that erases the deficit
• High sodium intake: dietary sodium encourages the body to retain water, which can mask fat loss on the scale by 2 to 4 pounds
• Medical factors: untreated hypothyroidism, polycystic ovary syndrome (PCOS), insulin resistance, and certain antidepressant or corticosteroid medications can meaningfully impair weight loss response

If a carefully tracked 500-calorie daily deficit produces no scale change or body measurement change over a full 4 to 6 week period, a conversation with a physician to evaluate thyroid function, fasting insulin, and cortisol levels is appropriate and genuinely useful, not just reflexive advice.

Weight Loss Plateau After the First Month

A weight loss plateau is a period of two or more weeks where body weight does not decrease despite maintaining a calorie deficit, and it is one of the most normal, physiologically expected events in any sustained weight loss effort.

The body responds to sustained caloric restriction by reducing energy output through multiple pathways. Non-exercise activity thermogenesis (NEAT), the calories burned through fidgeting, posture changes, and unconscious movement, drops when calorie intake drops. The body also becomes more metabolically efficient at performing the same activities over time.

Strategies that research supports for breaking through a plateau:

• Diet break: returning to maintenance calories for 1 to 2 weeks before resuming a deficit can partially reverse metabolic adaptation, according to a study published in the journal Obesity
• Increasing protein intake to the upper end of the 0.7 to 1.0 g/lb range to support satiety and muscle preservation
• Changing exercise stimulus: adding resistance training if you have only been doing cardio, or adding variety to existing workouts, increases caloric expenditure and muscle activation
• Audit liquid calories: coffee drinks, alcohol, fruit juice, and protein shakes are frequently excluded from tracking even when they contribute several hundred calories per day
• Prioritize sleep quality: 7 to 9 hours of sleep per night is associated with better hormonal regulation of hunger and fat oxidation, per research reviewed by the Harvard T.H. Chan School of Public Health

A plateau lasting longer than 6 to 8 weeks despite genuine, documented dietary adherence warrants a conversation with a registered dietitian or physician to assess whether the caloric target needs recalibration or whether a medical evaluation is warranted.

Healthy Weight Loss for People Starting at Higher Body Weights

People starting at higher body weights (generally above 250 to 300 pounds) may safely lose at the higher end of the healthy range, sometimes exceeding 8 pounds in month one, because a larger body has a greater total caloric expenditure and more to draw from.

This does not mean the health risks of rapid loss disappear at higher weights. It means the absolute pound amount that constitutes a “moderate” percentage of body weight is larger. A 2 percent monthly body weight reduction is considered a reasonable target across the weight spectrum. For someone at 150 pounds, that is 3 pounds. For someone at 350 pounds, that is 7 pounds.

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The USDA Dietary Guidelines for Americans 2020-2025 recommends that people with obesity work toward weight loss through sustainable caloric reduction and increased physical activity rather than extreme restriction, specifically because sustained approaches produce better long-term outcomes than rapid interventions.

People at higher starting weights also face a specific challenge: as they lose weight, their TDEE decreases, and their daily calorie budget for achieving the same deficit shrinks over time. Planning for this from the start, rather than being surprised by it at month three, produces better adherence and fewer frustrating plateaus.

• Starting at 200 to 250 lbs: aim for 4 to 6 lbs per month
• Starting at 250 to 300 lbs: 6 to 8 lbs per month is realistic and appropriate
• Starting at 300+ lbs: initial losses of 8 to 12 lbs in month one are not uncommon, driven partly by water and glycogen changes; months 2 to 6 typically normalize to 6 to 8 lbs

Low-impact physical activity such as walking, swimming, cycling, or seated resistance training is often more sustainable and joint-friendly for people at higher starting weights and produces meaningful caloric expenditure without injury risk.

Key Takeaway: Healthy monthly weight loss targets scale with starting body size. A larger starting weight allows for larger absolute monthly losses while still staying within a physiologically safe percentage of total body weight.

Sustainable Weight Loss Habits That Support Healthy Monthly Progress

The habits that produce consistent, healthy weight loss per month are not dramatic or extreme. They are the ones most people already know about but underestimate the compounding effect of when done consistently.

Research consistently shows that people who lose weight gradually and maintain it long-term share a cluster of specific behaviors. A large cohort study from the National Weight Control Registry, which tracks thousands of people who have lost and kept off significant weight, identified the following as the most common habits among successful long-term weight managers:

• Eating breakfast regularly
• Self-monitoring weight at least once per week
• Engaging in approximately 60 minutes of moderate physical activity daily (this can be broken into shorter sessions)
• Limiting screen-based sedentary time
• Maintaining consistent dietary patterns on weekdays and weekends, rather than “saving up” on weekdays and overeating on weekends

Specific dietary habits that support reaching the 4 to 8 pound monthly target without extreme restriction:

• Building meals around vegetables, lean protein, and whole grains to maintain calorie control while staying full
• Eating slowly, which allows satiety signals from the gut to reach the brain before overconsumption occurs (this takes approximately 15 to 20 minutes after eating begins)
• Preparing more meals at home: home-cooked meals average significantly fewer calories than restaurant equivalents at the same apparent portion size
• Reducing ultra-processed foods (industrially formulated products with five or more ingredients, many of which are additives, preservatives, or flavor enhancers), which are engineered to promote overconsumption
• Drinking enough water: even mild dehydration of 1 to 2 percent of body weight can be interpreted by the brain as hunger rather than thirst, leading to unnecessary calorie intake

For people following halal, kosher, vegan, vegetarian, or gluten-free dietary patterns, all of these habits translate directly within those frameworks. Protein sources, grain choices, and meal formats vary, but the core principles of caloric adequacy, protein sufficiency, and food quality consistency apply universally.

Frequently Asked Questions About Healthy Weight Loss Per Month

How many pounds is healthy to lose in a month?

Between 4 and 8 pounds per month is the healthy range supported by the CDC and the Academy of Nutrition and Dietetics.

This corresponds to 1 to 2 pounds per week, achieved through a daily caloric deficit of 500 to 1,000 calories.

Losses above 8 pounds per month consistently over several months are likely to include lean muscle tissue, not just fat.

Is losing 10 pounds in a month healthy?

Losing 10 pounds in the first month can be within a reasonable range for people starting at higher body weights, where the loss includes water weight and glycogen alongside fat.

For people at lower starting weights, losing 10 pounds in one month generally requires a calorie deficit too large to sustain safely or nutritionally.

Losing 10 pounds per month consistently past month one warrants a review of caloric intake, protein intake, and whether lean mass is being preserved.

Why am I not losing weight after a full month of dieting?

The most common reasons are calorie undercounting, exercise calorie burn overestimation, hormonal fluid retention, or poor sleep quality affecting hunger hormones.

Using a food scale instead of visual estimates and tracking all liquid calories are the two changes most likely to reveal a hidden caloric surplus.

If a well-documented deficit produces no measurable body change over 6 weeks, a medical evaluation to check thyroid function and insulin response is appropriate.

Does losing weight fast cause you to lose muscle?

Yes. Weight loss rates above 2 pounds per week sustained over multiple weeks are associated with a higher proportion of lean muscle loss relative to fat loss.

Adequate protein intake (0.7 to 1.0 g per pound of body weight daily) and regular resistance training are the two most well-supported tools for preserving lean mass during a calorie deficit.

Muscle lost during rapid weight loss reduces resting metabolic rate, making long-term weight maintenance harder.

How much protein should I eat per day to lose weight healthily?

Most nutrition researchers recommend 0.7 to 1.0 gram of protein per pound of body weight per day when in a calorie deficit, according to findings published in the American Journal of Clinical Nutrition.

Good sources include chicken breast, fish, Greek yogurt, eggs, lentils, edamame, and cottage cheese.

People with chronic kidney disease should not increase protein intake without physician approval, as higher protein loads can affect kidney function in that population.

Final Thoughts

The research is consistent and clear: 4 to 8 pounds per month is the range where most healthy adults lose fat, preserve muscle, maintain nutritional adequacy, and build habits that actually last. That is not a slow result. Over six months, it is 24 to 48 pounds of predominantly fat loss.

Focus on the daily behaviors rather than the monthly number. A 500-calorie daily deficit, enough protein to protect your muscle, two sessions of resistance training per week, and honest calorie tracking will get you there reliably.

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The scale will not always cooperate week to week. Monthly trends are what matter.