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Generally, most health experts recommend aiming for about 1–3 pounds (0.5–1.4 kg) of weight loss per week, or approximately 1% of your total body weight . Fad diets promote yo-yo dieting and unhealthy eating habits, and overly restrictive eating patterns may contribute to cravings and overeating . Using weight machines, lifting free weights, or doing bodyweight exercises like push-ups, squats, crunches, and planks are all types of resistance training that can be beneficial for weight loss and health.