Key Points * Focus on making small changes over the long-term instead of quick and fast changes. * Focus on changing your daily and weekly habits. * Reward yourself when you reach a target goal. Losing Weight * 1lb per week is the maximum speed of weight loss you should aim for. * Your weight will fluctuate day to day so it’s better to weigh yourself weekly instead of daily. * When you first start dieting, you may lose a lot of weight quickly because you’re losing water weight from eating less salt and carbohydrates. * If you have a cheat meal or cheat day, your weight might increase temporarily. * Avoid crash diets. Gaining Weight * 0.5lbs per week is a realistic goal for increasing lean muscle mass. If you try to quickly gain muscle, you’ll likely increase your body fat. * You may quickly increase your weight in the beginning because of water retention. * The supplement creatine monohydrate can cause water retention. Increasing Fitness * When you first start working out, you can challenge yourself to set personal bests each workout. As you become more experienced, you may only be able to hit personal bests once a week or once a month. * Try to improve at least one fitness habit per week