Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what`s realistic? Over the long term, it`s smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week . Generally  to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. When you`re setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn`t essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.