Author Name: Chich Chut |
Well-planned weight-loss goals can help you convert your thoughts into action. Here's how to create successful weight-loss goals. |
Well-planned lose weight goals can help you convert your
thoughts into action. Here's how to create successful lose weight goals.
It can mean the difference between success and failure. Realistic,
well-planned goals keep you focused and motivated. They provide a plan
for change as you think about and transition into your healthy
lifestyle.
But not all weight-loss goals are helpful. Unrealistic and overly
aggressive weight-loss goals — for example, losing 10 pounds each week
or fitting into your high school jeans from 20 years back — can
undermine your efforts. They're difficult, if not impossible, to meet.
And if your weight-loss goals are beyond reach, you're more likely to
feel frustrated and discouraged and give up on your dieting plans.
It's OK to dream big. Just use these 5 tips for creating weight-loss goals that will help you achieve your big dreams.
1. Personalize your goals. Set goals that are within your
capabilities and that take into account your limitations. Also, consider
your personal fitness level, health concerns, available time and
motivation. Tailoring your expectations to your personal situation helps
you set achievable goals.
2. Aim for realistic lose weight. Healthy weight loss usually
occurs slowly and steadily. In general, plan to lose 1 to 2 pounds a
week (0.5 to 1 kilogram) — even if your initial weight loss is a little
faster in the first week or two. To do this, you need to burn 500 to
1,000 calories more than you consume each day. Also, don't expect to
lose more of your body weight than is realistic. For instance, set a
goal of losing 10 percent of your current weight, rather than 30
percent.
3. Focus on the process. Make most of your goals process goals,
rather than outcome goals. "Exercise regularly" is an example of a
process goal, while "weigh 145 pounds" is an example of an outcome goal.
It's changing your processes — your daily behaviors and habits — that's
key to weight loss, not necessarily focusing on a specific number on
the scale. Just make sure that your process goals are specific,
measurable and realistic, too.
4. Think short term and long term. Short-term goals keep you
engaged on a daily basis, but long-term goals motivate you over the long
haul. Your short-term goals can become stepping stones to reaching
long-term goals. Because healthy, permanent lose weight can be a long
process, your goals need to be feasible for the long term.
5. Write it down. When planning your goals, write down everything
and go through all the details. When and where will you do it? How will
you fit a walk into your schedule? What do you need to get started? What
snacks can you cut out each day? Then track your progress to see if
you're meeting your goals.
Hundreds of fad diets, weight-loss programs and outright scams promise
quick and easy weight loss. However, the foundation of every successful
weight-loss program remains a healthy, calorie-controlled diet combined
with exercise. For successful, long-term weight loss, you must make
permanent changes in your lifestyle and health habits.
How do you make those permanent changes? Consider following these six strategies for weight-loss success.
You likely will have an occasional setback. But instead of giving up
entirely after a setback, simply start fresh the next day. Remember that
you're planning to change your life. It won't happen all at once. Stick
to your healthy lifestyle and the results will be worth it.
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