With the implementation of a fitness program, we see many clients attempt thoughtful improvements to their diet as well. Often times, we see dietary goals fall short, and it is not because people do not wish to succeed, but rather, they don't know how to approach their goals.
Below, you will find a few pointers we like to use when approaching nutritional goals!
Make living healthier your lifestyle.
1. SET A REALISTIC TIMELINE FOR YOUR GOAL
Most times, we see dietary goals linked to weight loss goals. Everyone is different. Do not get caught up in popular timelines you see on the television or in magazines - "60 lbs in 45 Days".
An average weight loss goal of ~1 pound per week is an excellent guideline to follow. More aggressive approaches can set a target of around 1.5 pounds per week, while more conservative methods can set a target of about 0.5 pounds per week. This means that if someone sets a goal to lose around 20 pounds through nutrition changes, they should aim for ~ 20 weeks on average, and maybe as short as 13 weeks, or as long as 40 weeks.
2. SET REALISTIC CALORIC GOALS
A daily calorie deficit of ~500 calories should result in someone losing ~ a pound per week. If someone wants to lose at a more aggressive rate, a deficit of around 750 calories per day is a realistic calorie target. Conversely, if someone wants to be more conservative, they can lower the calorie deficit to ~ 250 calories per day.
3. PICK A SUSTAINABLE DIET
The major components of a dietary pattern that make them healthy and lead to weight loss are overall calories consumed, fruit and vegetable intake, dietary protein intake, and minimizing processed food intake.
The single most significant factor that determines success after calories are controlled for is long term adherence. ind a sustainable dietary pattern and stick with that, don't try the newest fad or jump from diet to diet, find what works for you and stick with that while managing your timeline and your calorie intake!
4. SEE YOURSELF TO SUCCESS
First, set realistic targets for weight loss. Aim for 0.5-1.5 pounds per week, with ~1 pound per week being ideal. Second, set appropriate calorie deficits that align with your goals. Lastly, find a diet that is sustainable and that you can adhere to in the long run.