How do you set successful weight loss goals? In every aspect of our daily lives, it’s important to be realistic. Otherwise, investing precious time and energy on high-flying goals may not be attainable. The same applies to weight-loss programs. It can be quite difficult to lose weight, especially on your own. It involves significant effort and commitment, and lifestyle changes in exercise activity and diet in order to yield results. Setting realistic weight loss goals is therefore necessary to guide you through any weight loss program. Your goals should be diverse and should cover various aspects like nutrition, exercise, weight, height as well as psychological goals.
So what are some of the determinants for setting weight loss goals?
The BMI (Body Mass Index)
The BMI determines the ideal weight for the height and size of your body. This can be established by a BMI Calculator which is available online. It can also be calculated by your physician, or at the local gym. You will first determine your height and weight, then use these figures to calculate your BMI.
BMI = weight (kg)
[height (m) x height (m)]
Your weight loss program should be influenced by your BMI, because it establishes exactly how much weight you need to lose to get to your ideal healthy weight.
Set Small Fitness Goals
If your long-term goal is to lose 50 pounds, set mini-goals that can help you realize it. Losing weight cannot occur overnight, so plan to lose weight in phases. Long term goals need short term checkpoints. You need to take small steps, and make changes that can contribute to your overall success. Don’t expect to reach all short term goals, either. Be satisfied if you reach the majority of them.
Perhaps you’ll need to break down a 50 pounds weight loss program into 5 pounds a month, over a period of 10 months. The goal would therefore be to lose 5 pounds every month – and celebrate your success each month along the way. This is realistic and achievable. For faster weight loss, you’ll probably need the help of a medical weight loss program – our clients at dietMD Hawaii lose up to thirty pounds in a month, comfortably – but they get a lot of support in doing so.
Don’t set a goal to “lose weight”. Set your goal “to lose 20 pounds”. That’s specific and measurable. If you set a goal to “walk more”, how will you know if you meet it? But if your goal is to “walk at least to the park and back every day”, you’ll be clear on whether you’ve stepped up to the challenge.
It’s important to be focused in achieving your set goals. However, sometimes there are situations that call for a little flexibility on your part. Your weight loss program might be disrupted by circumstances which are unavoidable. This can be an upcoming event, an emergency meeting or maybe an exam coming up. It may therefore be necessary to adjust your program to accommodate these circumstances. Don’t let a temporary obstacle “take you out”. Reassess where you are now, adjust your goals if necessary, and get back on track to achieving your desired outcome.
All weight loss goals need a specified time frame. The time allocated for each part of your weight loss plan should be realistic. You should also set different time frames for each objective, if necessary. Don’t forget to allow room for taking breaks when appropriate – weddings, holidays, and vacations can throw a wrench into our weight loss plans, unless we plan for them.
You should set a diet plan. It is important to have nutritious meals which should be taken at least three times a day. Make sure to include fresh fruit, vitamin sources, and proteins. Health experts recommend drinking a lot of water. This should be not less than eight cups in a day. Be sure to read our collection of weight loss tips. “Starvation” diets are both unhealthy and counterproductive. If you starve your tissues, your body metabolism will assume that calories are hard to come by, and adjust to get more out of less food. That’s not what you want to happen when you’re trying to lose weight. Proper nutrition is more important than fewer calories.
Be Patient – Your Weight Loss Goals are Attainable
The main target of any weight program is to cut down on body fat. This may however not be reflected visibly on your body, particularly if you’ve also started an exercise program. Muscle weighs more than fat, so it can take some time before you’ll actually lose body weight. Be patient with the program because you might actually be gaining progress. Pay attention to how you feel. Notice if your clothes fit a bit better. It is totally okay if you slow down on overall weight loss. Do not panic. Just stay motivated and stick to your plan.
It’s important to have a cheering section when you’re trying to achieve significant change in your life. Sometimes that can be hard to come by, as our significant others don’t want us to experience disillusion or disappointment. If you’re finding it difficult to get the support you need to lose weight, consider a professional weight loss program. With specific instruction and weekly check-ins for support, we’ll make sure your discomfort is minimized and your progress is recognized.
Track your progress
Make sure you monitor every bit of progress made in your weight loss program. Appreciate every milestone achieved, and record every success. Reward yourself for every for every milestone achieved in your weight loss goals.