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Accountability from your support group is another benefit that can help you stay committed to your weight-loss objectives.\nIf you want to keep your weight-loss ambitions a secret, hold yourself accountable by regularly checking your weight, keeping a log of your diet and exercise progress, or utilizing digital tools to monitor your progress.\n\n3. Make practical objectives.\n\nSetting reasonable weight loss objectives can seem obvious. But are you truly aware of what is realistic? It's a good idea to set a long-term weight loss goal of 1 to 2 pounds (0.5 to 1 kilogram) every week. Typically, you need to burn 500–1,000 more calories per day than you take in through a lower calorie diet and consistent exercise in order to lose 1–2 pounds each week.\nDepending on your weight, losing 5% of it might be a feasible objective, at least initially. 82 kilos is nine pounds if you are 180 pounds (4 kilograms). 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