🍎 Health Hack: #3 of 6 Weight Loss Strategies

Set Realistic Goals

Over the long term, it’s best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you’re 180 pounds (82 kilograms), that’s 9 pounds (4 kilograms). When you’re setting goals, think about both process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Lose 10 pounds” is an example of an outcome goal. 

Mayo Clinic