Step 1 for weight management : Set your goal

Goal have to be realistic and flexible

Shannon Miller

Weight management goal

  • Prevent further weight gain

  • Reduce bodyweight.

  • Maintain a lower body weight over the long term.

Target Weight: set your realistic goal

  • Short-term goal: 5 to 10 percent loss ( 0.5 - 1 kg per week)

  • Intermediate goal: Maintenance.

  • Long-term goal: -additional weight loss, if desired,

- long-term weight maintenance

Remember that one pound (0.45 kilogram) of fat contains 3,500 calories. So to lose one pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

For an overweight person with BMIs in the typical range of 27 to 35

  • caloric deficits of 300 to 500 kcal/day

  • weight losses of 0.25-0.5 kg

  • Reach 10 percent weight loss in 6 months

  • For more severely obese patients with BMIs > 35

  • Calories deficits of up to 500 to 1,000 kcal/day

  • will lead to weight losses of 0.5-1 kg /week

  • and a 10 percent weight loss in 6 months.

Is It Bad to Lose Weight Too Quickly?

Too rapid weight loss can stress your body and give negative effects. Losing weight too fast may increase your risk including muscle loss, lower metabolism, nutrient deficiencies, rebound weight gain.

Am I Obese? : Check Your BMI | Body Mass Index Calculator

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