Weight Loss: What goals are set and how to reach them?

To successfully lose weight permanently, the approach can make all the difference. An effective approach is to set appropriate targets (targets more or less long term and daily), to choose good ways to implement and monitor its progress towards achieving these objectives by adjusting means according to the results .

CHOOSE appropriate targets

Have realistic expectations about the time needed to lose weight reduces the risk of abandoning the effort.

How to set realistic goals?

- Getting used to the idea of losing relatively slowly

Most experts believe that losing 5% to 10% of its original weight may be achievable. So for a weight of 90 pounds, a goal is attainable from 5 to 9 pounds.

A realistic goal is to lose one half to one kilo per week to stay healthy.

- Make the calculation


Doing the calculation can be realistic about the time required. For a loss of 10 pounds, consider a program of at least 3 months.

For a loss of 20 pounds, at least six months will be needed.

For this, we must aim for a reduction from 500 to 1000 calories a day either by eating less, doing more exercise or both. One kilogram is equivalent to 7,700 calories. Thus a change of 500 calories per day, compared with the daily need for weight maintenance, can lose weight by 2 pounds a week (500 * 15 = 7500).

- Setting goals for the short term

Focus on milestones like losing 2.5 kilograms versus 10 kilograms helps to stay motivated (e). The daily goal may be to get through the day by not eating too much or even succeed to add a walk in the day.

Slowly losing weight helps maintain weight loss for at least one reason: it gives you time to adopt new behaviors that are necessary for weight maintenance.

Focus on changing habits every day, not only on weight loss, can make all the difference to reach its goal.

SELF-SUPERVISE


- Monitor progress

It is important to note its weight very regularly to monitor its progress. It weighed daily or at least very regularly, while learning to take into account natural variations, adjusts the power or level of daily exercise to achieve the goal.

- Re-evaluate the goal as needed


If you are unable to reach your goal, it is probably too high in relation to your eating habits and your level of energy expenditure.

There are learning to make better choices for food and resources to implement to succeed in changing habits in daily life.

If weight gain continues, it would be advantageous if the goal into the maintenance rather than weight loss. When this goal is achieved, it will gradually add small changes

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