What we’ll cover:

• Why setting realistic weight loss goals is important for long-term success
• How much weight loss is safe and effective according to research
• The risks of rapid weight loss and why a steady approach works best

At Roczen, we believe in setting weight-loss goals that are realistic and achievable. Why? Because having clear and reachable targets helps you stay motivated and sets you up for long-term success. By understanding what’s realistic, you can take control of your health and reduce the risks linked to excess weight and obesity, including Type 2 diabetes.

What does the research say?

Research shows that people who join lifestyle weight management programmes typically lose about 3-7% of their body weight. Even a 5% weight loss can have big health benefits, but it’s important to do it safely.

A safe and effective rate of weight loss is about 1-2 pounds (0.5-1 kg) per week. Studies show that losing 5-10% of your body weight can:

• Improve blood sugar control and insulin sensitivity
• Lower the risk of heart disease
• Improve cholesterol and triglyceride levels
• Reduce strain on your joints and muscles
• Boost your mood and mental well-being

Losing weight at a steady pace helps you avoid regaining it later. Getting support from professionals, friends, or family makes a big difference too.

What we see at Roczen

At Roczen, people who join and stick with the programme lose an average of 9% of their body weight. This shows just how powerful a steady and well-supported weight loss journey can be.

The risks of losing weight too quickly

Losing more than 2 pounds per week consistently can be risky. It might seem tempting to lose weight fast, but it can cause problems like:

• Muscle loss: Quick weight loss can mean losing muscle, not just fat. This is especially true for older adults and post-menopausal women. Muscle is important for keeping your metabolism active and staying strong.
• Nutritional deficiencies: Eating too few calories can mean missing out on important vitamins and minerals.
• Metabolic slowdown: Severe calorie cutting can slow down your metabolism, making it harder to keep the weight off.

That’s why it’s better to aim for slow, steady weight loss that focuses on improving your overall health.

Everyone loses weight differently

No two people lose weight in exactly the same way. How fast you lose weight can depend on many things, like:

• Genetics
• Metabolic rate
• Lifestyle habits
• Culture & Environment
• Hormonal imbalances or medical conditions

Some people may lose weight more slowly due to these factors, but that doesn’t mean they aren’t making progress. That’s why it’s important to set personal goals that match your unique needs and circumstances. This approach makes it easier to stick with the programme and work towards goals you can comfortably achieve.

Summary

At Roczen, we’re all about realistic and achievable weight loss goals. Our approach is based on science and tailored to your individual needs. We know that gradual, sustainable weight loss is the key to reaching your goals and keeping the weight off in the long run.