Sensible Weight Loss Goals
Saturday, October 25, 2008
5 Ways to Set Sensible Weight Loss Goal
Resolve to lose slowly
Medically, most clinicians would say goals of losing five to 10 percent (of your start weight) are achievable.
So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.
Do the math.
A realistic goal is losing 1 to 2 pounds a week to stay healthy.
That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.
Set short term goals.
Reach for minimilestones. Instead of focusing on just losing 25 pounds, go for and celebrate that first 5-pound loss.
Track your progress.
Record your successes in a way that works for you. Take advantage of online programs (like Spark People), use a notebook, or keep a journal. Whatever keeps you on track.
Think about long-term goals.
It's OK to think big, but it may mean starting small and working towards a big goal.
So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.
There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more.
And when you focus on the process of changing your habits, not just on losing weight, those new and healthier habits will be a big boost in helping you attain your weight loss goals.