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Dear Azeem,
The best thing to do is spend time reading the material available on this subject on the net.
http://www.ronwinterconsulting.com/rabaseline.htm
This is a good article.
Best,
Samer
Azeem,
Lets say you want to reduce by 20 lbs in 5 weeks. If your weight now is 180 lbs you must be 160 after 5 weeks. So your target is to reduce by 4 lbs every week.
After 2 weeks if your weight 176 lbs that means you are behind 1 week your target.
Regards,
Nestor