In general, when you’re pulling out all the stops, you’re probably not going to be able to lose more than three or four pounds a week. Granted, this stat varies depending on your baseline factors, including your starting weight (people who begin at a higher weight tend to see more dramatic losses) and what your lifestyle was like to begin with (if you’re already eating pretty healthily and exercising, it’s going to be harder to see a big drop than if you completely overhaul your diet and fitness routine). Some people may report losing even more pounds on cleanses, but that’s most likely inflated by changes in water weight (which is different than losing fat and/or muscle mass).
If you really want to step up your weight loss—without sacrificing long-term results—Slayton suggests intermittently cutting back on calories (more than you would on a typical day). Similar to doing intervals on the treadmill, this should help you slim down without your having to completely overhaul your schedule—and without slowing down your metabolism.