A healthy weight loss program focuses on both what you eat and how you use that food. This is why any professional gym, Gold Gym for instance, provides a dietician with a personal trainer. Whether you are trying to lose weight or are trying to gain muscle, a dietician can help you to decide what to eat. The personal trainer on the other hand can prepare an exercise routine and also decide how many calories to lose weight. How long you stick to both decides how much weight you lose.

Apart from these charts you should also follow someone elses journey of weight loss. What you can do is find a blog (tweak the search result of google to show results from past week) and then read about their diet and exercise plans. Few of them will also give you some tips on a healthy lifestyle. You can learn new recipes and maybe few exercises which your trainer might have missed.