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The first thing I'd suggest is find out a way to reduce your stress levels whether it be through meditation, yoga, reading a book, having “quiet time”, going on a hike, or exercising. Now implement this in your normal weekly, possibly daily, routine. This will help to put that pesky cortisol at bay and you won’t feel as if you're fighting your own body to lose weight.
The second thing you need to do is carry out some research on what your weight, BMI, and body fat % should be at for your age and height. A calculator online that I use for this is at https://www.active.com/fitness/calculators/weight. If you are an athlete this calculator may be a little off for you, but in general it is a good source. Now, compare this source to that of a few other reliable sources and make a good conclusion based on this information. It is not realistic to set a weight loss goal that does not match up with your findings after doing this research.
The third thing you should do is take your realistic weight goal and calculate how much weight you want or need to lose in total. Then divide this number by 2. This is the total amount of weeks that you should give yourself to achieve your long-term goals. The reason I say divide it by 2 is because losing 2-5 lbs a week is a healthy weight loss. Sure, if you are morbidly obese then you may lose more than that, but for most it is UNREALISTIC to think you will lose more than 2-5 lbs a week without starving yourself and dramatically changing your lifestyle right out the gate. I am a fitness expert and realist that will never support starving yourself or other fad diets that are unsustainable and potentially detrimental to your health. I do however support changing your lifestyle little by little by exercising regularly and eating more frequent, healthy meals.
Next, I want you to set a short-term goal for weight loss. Short term goals are those in which can be obtained in a short period of time, such as a month. Based on what I just told you in the previous paragraph a good short-term goal would be losing 8-10 lbs in a month or 20 lbs in 2 months. Another great short-term goal, if you happen to drink sodas excessively, would be something like cutting my soda intake down by 2 sodas a week until I am only drinking 2 sodas a week in total. Not all short-term goals have to be based on a number either. It could be something like fitting into my skinny jeans from 5 years ago in 2 months. Too many people are caught up on numbers, when they should really base their success on how they feel on the inside and how they feel about the way they look in the mirror.
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