Weight-Loss Goals * Aim for losing no more than 1-2 pounds per week. * If you are overweight, aim for losing 5% of your current body weight over the course of your diet.[1] * Shoot for a calorie deficit of 500 calories per day. (In other words, burn 500 more calories than you consume). But do not let your calorie intake drop below 1,200 calories per day.[2] * Set a realistic time frame for yourself. So if you want to drop 10 pounds, then give yourself anywhere from 5 to 10 weeks. Setting Healthy Habits * Aim for drinking 8 8-ounce glasses, or about 2 liters, of water per day. * Aim for getting a minimum of 5 servings of fruits and vegetables per day. Eat the rainbow, aiming for a large variety of vegetables and fruits in many colors. * Replace refined grains with whole grains, such as swapping in quinoa in place of white rice or whole wheat bread in place of white. * Cut back on sugar. Eliminate sodas and juices, and enjoy added sugar in other foods in moderation. * Go for low-fat dairy and lean meats in small portions. * Select healthy oils, such as olive, sunflower seed oil, and avocado oil, and use them in moderation. ________________ [1] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752 [2] https://www.healthline.com/health/diet-and-weight-loss/1200-calorie-diet