1) If you’re on a weight/fat loss program, you’d want to aim for a loss of 0.5 to 1 pound of bodyweight per week, which translates to about 1kg to 2kg a month. Research have shown that this rate of weight loss is healthy (it sheds off and stay off). This is also in accordance to the American College of Sports Medicine guideline. You can achieve this by exercising at least thrice a week and lowering food intake – “.. if energy needs exceed energy intake, weight loss will occur… Assuming a resting energy expenditure (REE) of one calorie per gram and a 2000-calorie per day, a realistic weight loss of one to two pounds per week can be achieved by reducing energy intake to 1000 – 1500 calories per day.” (ACSM’s release on Losing Weight, Keeping it off).
2) For some of us who start a workout program, we are usually enthusiastic about it. However, these feelings may dissipate and may result in you quitting the program. (eg: New year’s resolution). Here’s 7 things you can do.
Written by Sharm. TeamFitnessGuru.com 2009.