H
ave unrealistic expectations on the time needed to lose weight increases the risk of abandoning their efforts.
"Overall, the objectives of unrealistic weight loss are not productive and
can lead to failure. The best way forward is by smaller goals and
realistic," says Janet Polivy, a psychologist at the University of Toronto .
How to set realistic weight loss goals ?
Getting 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 kilos, an achievable goal would be 5 to 9
kilos.
A realistic weight loss 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 kilos, we must consider a weight loss program of at least 3 months.
For a loss of 20 kilos 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 weight loss exercise or both.
Set short-term goals
Focus on steps as losing 2.5 pounds rather than 10 kilos helps keep
motivated. The daily but may be passed through the day do not eat too
much or even succeed to insert a march in the day.
Losing weight slowly helps maintain weight loss for at least one reason: it
leaves time to adopt new behaviors that will be needed for maintaining
weight.
Focus on changing habits every day, not just on weight loss, can make all
the difference to reach its goal.
Follow its progress
It is important to note its weight very regularly to monitor its progress.
With weigh every day or at least very regularly, while learning to take
account of natural variations, can adjust the food or the level of daily
weight loss exercise to achieve the goal.
Re-evaluate the objective need
If you are not able to reach your goal, it is probably too high compared to
your eating habits and your level of energy expenditure.
There are learning to make a better choice for food and means to implement
to successfully change habits in daily life.
If the weight gain continues, it would be advantageous, that the goal to
become the maintenance rather than weight loss. When this goal is reached,
it will gradually add small changes.
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