Track the permanence of your weight loss. Loss of fluids isn’t as long lasting as loss of fat. If after you’ve stopped your diet and the weight almost immediately returns, the results were caused by a loss of water weight. When you return to your diet, you can then adjust accordingly by reducing your caloric intake further. It takes a deficit of 3,500 calories to lose a pound of fat. If you’re able to reach a deficit of 500 calories a day, you’ll lose roughly 1 pound in a week’s time.
Talk to your doctor about measuring your body fat directly by underwater weighing. Although more costly than the other methods, this is far more accurate than calculating body mass index or even skinfold thickness. You’re weighed both in and out of the water to determine how much bone and muscle is in the body, compared to fatty tissue.