We've all been there: trying to figure out the most efficient way to lose weight, stay motivated and keep up at the gym. Well, we wanted to help make the most out of your weight loss regime by answering some of the most frequently-asked weight loss questions.

How long will it take to lose weight? Well, during the first week of a low-calorie diet, you lose mostly water weight. Until week 3, you’re losing mostly muscle mass. In fact, you won’t lose a significant amount of fat until week 4.

How do I push through a plateau? Our friend Dr. David Katz says that cutting calories can work, but going too far can be dangerous. Your best bet: Add resistance training to your workout, like pumping iron, or using resistance bands. Because for every pound of muscle you add, it takes 50 more calories to maintain your size! So, adding muscle can help you lose weight without eating less.

What are some simple tricks to make weight loss easier? Get more sleep. When you’re sleep deprived, you hunger hormones go crazy, because they want to make sure you have the energy to get through the day. So tired people eat more and eat more unhealthy foods for instant energy.

Do negative-calorie foods exist? Meaning, do some foods provide fewer calories than they take to digest? No. No food has negative calories. Take celery: A cup has only 16 calories, and it does take your body more time and effort to digest and absorb it. But the calorie burn of digestion is negligible. So if you lose weight by eating celery, it’s because it has a lot of fiber and hardly any calories. Not because your stomach is working so hard to digest it.

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