When it comes to weight loss strategy, it is crucial to set up a realistic weight loss goal, because your whole actionable plan is based on that goal. An unrealistic goal will ruin your efforts eventually. And as a matter of fact, few endeavors are as frustrating as struggling with your body weight. Read on to learn tips on how to set a realistic weight loss goal and how to achieve it.
1. Set a goal of lose 5 to 10 percent of start weight is achievable
Figuring out how much weight you can lose is the first step on a new weight loss journey. According to researches conducted by Mayo Clinic staff, a realistic weight loss goal should be 5% to 10% of your current weight, at least for an initial goal. If you weigh 180 pounds (82 kilograms), a goal of 9 to 18 pounds is reasonable and doable.
2. Set a doable timeframe
On the contrary of realistic weight loss, fast weight loss is unhealthy and unrealistic to maintain, losing weight in healthy way takes time. Drop 25 pounds in as little as two weeks turns out to be unrealistic over long terms. Generally to lose 1 to 2 pounds per week, you are required to burn 500 to 1,000 calories more than you consume each day, through reducing the number of calories they eat and increasing the amount of activity they do. That is 4 to 8 pounds a month, and it takes around 3 to 6 months to lose 25 pounds.
3. Track diet and workout consumptions
Realistic weight loss essentially comes down to one thing – creating calorie deficit, thus tracking your daily food intake and exercise consumption is essential for weight loss. Tracking diet gives you insights on whatever way works best on you and what to adjust on your plan.
4. Avoid rapid weight lose
– You will likely give up very soon
Compared with realistic weight loss plan, when you aim for fast weight loss, everything seems work out perfectly in the beginning, but it is getting harder over time to keep losing weight. A couple of weeks in, you’ll likely feel famished day and night. The temptation to crawl into bed with a box of chocolate is vivid and real. It is not caused by lack of will power, it is your hormones, and they’re doing exactly what they were designed to do.
– Rapid weight loss have unhealthy side effects
Unlike realistic weight loss plan, losing weight too fast do more harms than good, it may increase your risk of side effects including losng muscle mass, water, and bone density, also it can introduce health issues, including gallstones, gout, fatigue, constipation, diarrhea, and nausea.
Final thoughts: The best weight loss plan is one you will stick to
A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss, that is why balanced slow weight loss goal is realistic and doable over the long term. To create and maintain calorie deficit, regular workouts like yoga and pilate are recommended.