2. Have Realistic Expectations
Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week (2Trusted Source).
Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.
A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program (5Trusted Source).
The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s 13–25 pounds (6–11 kg) (6Trusted Source).
In fact, losing 5–10% of your body weight can (7Trusted Source):
- Improve blood sugar control
- Reduce the risk of heart disease
- Lower cholesterol levels
- Reduce joint pain
- Reduce the risk of certain cancers
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