Setting your weight loss goals

Once you've decided to lose weight, it's easy to fall in the trap of wanting to lose too much too soon. Not only is this unhealthy, but unrealistic weight loss goals can also be disheartening and difficult to reach.

The extra few pounds you're carrying didn't happen overnight. So it'll take some time to lose weight. By setting realistic weight loss goals, you're more likely to stay on track and keep healthy - both physically and psychologically.

Set a realistic weight loss goal

A weight loss goal should be challenging, but not be an impossible mission. If you set smaller goals, you're more likely to reach them. This will boost your confidence and help you to keep on track until you're at your target weight.

• Use our BMI calculator to work out the right weight for your height
• Set yourself a realistic weight to aim for
• Try make losing five to 10% of your weight over a three to six month period your first overall target.

More about the calories

Most weight loss experts agree that you have to create a calorie shortfall to shed pounds. This means taking in fewer calories than your body needs for the day. The recommended daily calorie intake varies from person to person, but there are guidelines for the daily amounts people should take in to maintain their weight:

• 2079 calories per day for women
• 2605 calories per day for men

Other factors, like your age, sex, height, weight, activity levels and your body composition should also be taken into account when working out your personal daily calorie intake.
To lose 1lb a week you need to create a calorie shortfall of just 500 calories per day. To lose weight at 2lb a week you need to create a calorie deficit of 1000 calories a day.
http://www.xlsmedical.co.uk/weight-loss/weight-loss-goals