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Diets promising dramatic weight loss over a short period of time usually deliver on their promise, but don’t get too excited because you’re probably just losing “water weight.” Conversely, if you experience a spike on the scale in a short period of time, you shouldn’t worry too much because more than likely, you’ve simply gained water weight.

If you are overweight or wanting to achieve a more “leaner” look, the goal should be FAT loss. Here’s a good way to tell if you’re losing water weight or fat.