To successfully lose weight in a sustainable manner, the approach can make all the difference. An effective approach is to set appropriate targets (objectives to be more or less long term and daily), to choose good ways to implement and monitor its progress towards achieving these objectives by adjusting the means according to the results.
SELECT appropriate targets
Have realistic expectations on the time required for weight loss reduces the risk of abandoning the effort.
How to set realistic goals?
– Getting to the idea of losing relatively slowly
Most experts agree that losing 5% to 10% of its original weight may be achievable. So for a weight of 90 pounds, a goal is reached 5 to 9 pounds.
A realistic goal is to lose one half to one kilo per week to stay healthy.
– To calculate
Allows the calculation to 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.
This requires a reduction target of 500 to 1000 calories a day either by eating less, doing more exercise or both. One kilogram equals 7700 calories. So a change of 500 calories per day, compared with the daily need to maintain weight, can lose a kilo in 2 weeks (500 * 15 = 7500).
– Set short term goals
Focus on stages like losing 2.5 pounds versus 10 pounds to help stay motivated (e). The daily goal is to get through the day by not eating too much or even succeed to insert a step in the day.
Losing weight slowly helps maintain weight loss for at least one reason: it gives time to adopt new behaviors that will be needed for weight maintenance.
Focus on changing habits every day, not just on weight loss, can make all the difference to reach its goal.
– Monitor progress
It is important to note its weight on a regular basis to monitor its progress. Be weighed daily or at least very regularly, while learning to take account of natural variations, allows to adjust the power or the level of daily exercise to achieve its purpose.
– Make the right adjustments
Keep a food diary can double weight loss
Lose weight without dieting: 10 strategies supported by research
Lose weight: two expert advice
– Re-evaluate the need to target
If you are not able 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 a better choice for food and resources to implement to succeed in changing habits in daily life.
If weight gain lasts, it would be beneficial if the goal becomes the maintenance rather than weight loss. When this goal is reached, it will gradually add small changes.