I know it is cliche' but I always get new clients or new members at the gym who think they can lose 20 lbs in two weeks. I always tell them, "you didn't gain 20 lbs in two weeks so you are not going to lose it in two weeks." Weight is gained or lost over time. The key to maintaining a low body composition is to make health, fitness, and nutrition a lifestyle. This means long term. Your body doesn't take a day or week off, so neither should your nutrition, or fitness. With a proper progressive scientific program design, strength training, nutrition, rest, recovery, regeneration, and a smart energy systems development program. You can maximize your potential. Maximizing your potential is doing the best that you can possibly do. Are you giving 100% devotion to your mind, body, and soul? Most people can't say that they are doing the best that they can do when it comes to nutrition, health, fitness, and rest. It is the whole puzzle that is important not just a piece. We should look at the body globally and not a just one specific thing. Education is a huge part of an attack plan for reaching your goals. So if you only know two things out of ten, then you are fighting an uphill battle. Where I came from 20% on a test isn't good.... Find out your triggers for eating. Figure out what motivates you and use that to get fit. The body is a complex organ and there is more psychology involved then anything. So turn your negatives thoughts into positive motives. Join a boxing class, or go for a run when you are mad. I guarantee after a good bout of exercise your will be more relaxed then ever. Start looking at your fitness and nutrition over the week or a month vs. a day or a week. You will learn a lot about yourself and how you workout. Try reducing your caloric intake by 200-300kcal. a day and you will be on your way to a healthy, lifestyle change. Your mind is your greatest tool, so use it to your advantage. Remember weight is lost or gained over time (1-2 lbs per week).... Be patient and keep moving.