![]() ![]() It’s also important to consider you may gain muscle while losing fat, especially if you’re strength training. ![]() ![]() In that case, DeFigio recommends trying to lose 4–5 pounds (1.8–2.2kg), then reevaluating from there. That said, if you have less than 20 pounds (9kg) to lose, the 10% formula might be overshooting. So if you’re weighing in at 300 pounds (136kg), your first goal on the scale should be to lose 30 pounds (13.6kg).” “That’s when many health benefits start to kick in. “But people are going to weigh themselves anyway, so a number you can use as a metric is losing 10% of your current weight,” DeFigio says. ![]() That’s because your weight is affected by lots of variables, including how much muscle you have, how much fluid you’re retaining and how depleted your carbohydrate stores are. “If you’ve got a nebulous goal, like ‘I want to lose weight,’ or a long-term goal, like losing 60 pounds, then your efforts seem like an endless mission,” explains Dan DeFigio, a certified personal trainer and sports nutrition counselor.ĭeFigio doesn’t generally recommend setting a specific weight goal tied to the scale. Overall, experts recommend setting specific short-term goals to maintain motivation. Of course, there are always exceptions, but it’s best to start conservative. “If you have never weighed a certain number in your entire adult life, you’re not likely to hit that goal now,” says Krebs-Holm. It’s not always easy to estimate how much weight you can actually lose, but there’s one key requirement to keep in mind: “I always encourage clients to set realistic health goals,” says Laura Krebs-Holm, RD. ![]()
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