Weight Loss Fitness Program
| What are your Weight Loss expectations? AIM for 5-10% Weight Loss |
| People begin their weight loss programs with very wide ranging ideas about how much they will lose and how fast they will lose it. Having unreasonable expectations of weight loss can be a problem, as even people who have achieved perfectly respecatble and medically beneficial weight loss can feel disappointed. In order to avoid this trap and allow yourself to have the good feelings you deserve when you do well, it it important to have a clear idea of how much weight you might lose. A realistic weight loss goal is 5-10% of your current weight. Anything more than that, may not stay lost. |
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| AIM FOR 5-10% Weight Loss - A healthy and medically beneficial weight loss target is 10% of your initial weight. Current medical opinion advises that you should lose weight steadily and gradually: 0.5kg per week is a good rate.
In order to lose about 0.5kg a week, there needs to be an energy deficit of 3500kcal a week (or 3500/7-500kcal a day). This can be achieved by decreasing food intake, increasing physical activity or both. If you lose weight too fast, the weight loss usually due to loss of fluids, and weight regain tends to be faster as well. You should aim to lose 5-10% gradually over a 24-week or 6-month period. Of course, some lose weight faster while others are slower, but on avarage a 10% weight loss over a 6-month period represents a healthy goal. It will bring improvements to both your health as well as your quality of life. |
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