How Much Weight Can You Lose Per Week?

How Much Weight Can You Lose Per Week?

With such a large percentage of the world's population officially obese it is no wonder so many people are looking for a safe, but sure-fire, way to lose weight.

But at the same time, there are millions of yo-yo dieters - people who lose weight, just to regain it again as soon as they achieve their target weight.

Why would that be the case? Is it simply because people do not try hard enough?

Wrong approach
No, it is because they follow the wrong approach. We all know the old adage "an apple a day keeps the doctor away". So, looking at that approach, will it help if I eat no apples from Monday to Saturday, and then I eat seven apples on Sunday? Of course not! Only a stupid person would think that could work.

Back to our dieting topic... the secret is doing it gradually - it is much better losing a little every day than to lose a lot once a week.

Do you agree? Of course, it makes sense. Millions of dieters work this way with their diets, though. They think that they can skip dieting today and get back to it tomorrow. That is the wrong approach.

Right approach
So what is the right approach?

Let us look first at this statement: "Your past behavior and habits have brought you to where you are today (overweight), so you need to change your behavior and your habits to effectively lose weight." You can NOT continue doing the same things as in the past and expect a different result in the future! It just does not work that way!

So the right approach is to start with your thinking. Realize that you will have to do things differently in the future. And then DO those things.

But what are those things?
Okay, first realize that you must lose weight gradually - and then keep it off!

A safe amount of weight to lose is 1 - 2 pounds (approx. 0.5 - 1 kg) per week. This equates to 3500 - 7000 calories per week. That means approximately 500 - 1000 calories per day, which can be achieved by changing your routine only slightly.

Here are a few things you can start doing TODAY to start you on the right path to weight loss.

Change your eating patterns
Remember that "gradual does it" so do not try to change your eating patterns 180 degrees in one day. If you are eating a lot of chocolate cake, cut down a bit. If you eat 3 pieces of chocolate cake per week, change it to two. And replace the third one with something healthy, like a fruit.

Change your exercising routine
Chances are that you have no exercise routine (most overweight people do not exercise at all). Again, do not make the mistake of thinking that you have to go to the gym for five hours per day. No, that is guaranteed to kill your weight loss dreams instantly.

Do a little more than you are doing today. Start taking the stairs instead of the lift. "But I work on the fifteenth floor!" you say. Okay, then take the lift to level 13 and take the stairs the remaining two levels. And as soon as that is comfortable, then get out of the lift at level 11, etc.

Go for a brisk walk after supper. No need to walk 5 kilos. No, just walk briskly for 15 minutes. And as soon as that is comfortable, increase to 20 minutes, 30 minutes, etc. Eventually, you want to be walking at least 30 - 60 minutes every day.

These two things alone can already start you on your way to your target weight (and body).

Reward yourself
When you start out, set a target. Imagine your target is to lose 1 pound (0.5 kg) per week. Set yourself a target to lose 5 pounds (2.5 kg) in five weeks. When you start out, promise yourself a nice reward when you reach that target.

Then follow your changed habits strictly for those 5 weeks. And when you reach the target reward yourself as per your promise.

Then immediately set your next target... and its reward.

And go for it! Soon you will discover that it actually becomes enjoyable!

Do it, because you are worth it!

Do NOT put this off another day!
... Start TODAY!
... And SEE RESULTS within a few short weeks!

Follow these simple steps and I'll see you in the successful-weight-loss valley - Schalk Lubbe.

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