Revival Clinic BangkokStep 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
Click link https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/