You are well into the programme and you might be wondering - what is 'good' progress? Am I doing well? What should I expect?
Let's talk about it!
How much weight/fat loss should you expect?
Many fad diets deliver drastic results quickly. Starve yourself for a few days and you'll drop a lot of weight. It's no surprise because you get these results by losing fat and muscle. Remember that what we want to lose is fat, not just weight. We definitely do not want to lose muscle mass. The body can only burn so much fat at a time, so do not expect dramatic results very quickly.
For sustainable and 'real' fat loss, slow and steady works best.
On average, and assuming you are following the D9 well, we would expect a weekly weight loss of about 500gms.
Note that this is an average and will depend on where you start. So someone who started at around 100kgs will likely lose more than this while someone starting at 60kgs will lose lesser.
Over the course of the programme, we would expect total weight loss of anywhere between 3-10% of your starting body weight. Again, this will depend on how much fat you had to lose in the first place.
To illustrate, a 5% fat loss will mean:
5kgs for someone who started at 100kgs; and
3kgs if you started at 60kgs.
The key measure here is percentage of body weight lost - 5% in this example. Remember that this weight/fat was gained over a long period, so a 3% or 5% loss in such a short period is an incredible achievement!
The D9 Help Centre
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