* dehydration
* muscle loss
* electrolyte problems
* nutritional deficiencies
* rebound overeating
Your liver and kidneys already perform the body’s normal detoxification work.
## How Fast Should Weight Loss Be?
Weight loss does not need to happen quickly to be meaningful.
A gradual pace is often easier to maintain and helps reduce the amount of muscle lost.
Progress may also
fluctuate from week to week because body weight is affected by:
* water retention
* sodium intake
* hormonal changes
* bowel contents
* carbohydrate intake
Look at longer-term trends rather than judging success based on one day’s scale reading.
## Track More Than Just Weight
The scale is useful, but it is not the only sign of progress.
You can also monitor:
* waist measurement
* how clothes fit
* strength
* energy levels
* walking endurance
* consistency with healthy habits
Sometimes body composition improves even when body weight changes slowly.
## Hunger Should Not Control the Whole Process
You do
not need to feel starving all day to lose weight.
If you are constantly hungry, try improving meal composition before simply eating less.
A satisfying meal often includes:
* protein
* vegetables
* fiber-rich carbohydrates
* a modest amount of healthy fat
For example, chicken with potatoes and vegetables may be more filling than a small pastry that contains the same number of calories.
## Make Your Environment Work for You
Willpower is easier when your surroundings support your goals.
Consider:
