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Setting weight loss goals is the first step to shedding those pounds. However, setting good goals is easier said than done. Here’s how to do it.
Nearly half of Americans have some type of weight loss goals. Unfortunately, many people have weight loss goals but struggle to achieve them for the long term.
This is called Yo-Yo dieting, you lose the weight and over time it returns.
If you have struggled with Yo-Yo dieting in the past, you can achieve lasting weight loss, but the first step is to set smart weight loss goals.
Read on about how you can set the right goals to optimize your weight loss success.
A Complete Guide to Weight Loss Success
While this guide focuses on goal setting if your goal is long term weight loss don’t forget about the exercise.
Below are some tips to help you set and achieve your weight loss goals. Hint, they work to set other goals as well.
1. Make a Commitment
If you want to see a permanent change in your weight you have to make a commitment, specifically a long term commitment.
You will have to change the habits that you have had for a long time. It takes energy to change those habits so you don’t want to start a weight loss program when you don’t have the energy to commit to the effort.
If you have other major stressors in your life, divorce, new job, new child, you may want to put your weight loss plans on hold until you address these other issues.
While stress will never go away, it can derail your weight loss efforts, if the stress is not under control.
2. Find Your Inner Why/Motivation
If your goal is to look better for your partner, chances are you will not see lasting effects. You need to know why, you, are seeking better health through weight loss.
This “why” helps you to stay focused when sticking to your goals gets challenging.
You may want to make a list of your why and place it in locations you see on a regular basis.
4. Find a Support Network
There will be times while you are working towards your goal that you will want to give up. To minimize that, find people who have similar goals or are willing to support yours and spend time with them. Avoid people who attempt to sabotage your goals.
You also want to make sure everyone you spend time with knows your goals. This does two things.
First, while you may not look at a specific individual as a support, they just might turn out to be your biggest cheerleader. The second is accountability. No one wants to fall short of meeting a goal, and that fear of others knowing your failure is a big motivator.
If you love technology, there are also digital accountability tools that can help you stay on track from day to day.
5. Set Realistic – SMART Goals
Any time you set a goal you should make sure that it is a SMART Goal. SMART stands for Specific, Measurable, Attainable, Relevant, and Time-bound. SMART goals are especially helpful with weight loss.
Your goal should be specific. For example, I want to lose weight, is not specific. I want to lose 1-2 pounds a week, which is the recommended amount of weight loss, is specific.
You want your goals to be measurable, in the previous example, 1-2 pounds a week. You can see you are meeting that goal. When you see that it increases your feelings of success.
Goals also have to be attainable, it is not realistic to lose more than about 1-2 pounds a week without surgery or a severely restrictive diet. The latter tends to cause the Yo-Yo dieting that causes weight regain and should be avoided.
Relevant goals are related to your objective. For example, “If I lose the weight, I am going to find a new job,” is not a relevant goal.
Finally, goals have to be time-bound, for this example, the amount of weight loss happens each week. If you plan too far ahead, you miss seeing the progress you are making.
5. Experiment with Healthier Foods
Chances are you will have to change some of your eating habits to lose weight. Some of the weight loss is caused by lowering your calorie intake. But if you give up your favorite foods you are more likely to fail at your weight loss goals.
Experiment with changing favorite recipes to include lower-calorie options. For example, if you love pasta try spaghetti squash as a substitute.
Try different recipes that are healthier, you may like them.
Here are some other great weight loss tips:
- Eat more fruits and vegetables each day
- Increase your water intake
- Decrease sodas and fruit juice intake
- Look for whole grains over more processed white ones
- Use fats in moderation and make them healthy, like olive oil
- Cut back on processed foods
- Minimize eating at fast-food restaurants
- Look for leaner cuts of meats
- Limit sugar intake
All of these are changes you can make to improve your health. The good news is you don’t have to make them all at once.
Tackle the easiest ones first, then move to the more challenging ones.
6. Track Your Food Intake and Assess It
If your goal is to lose weight you first have to identify where the problems exist. Spend some time before you begin your weight loss journey and document what you are actually eating.
You may be surprised to learn that there were foods you were not even aware you were eating all the time. To make a significant change you have to have an honest conversation with yourself.
Now, look at what your barriers to success have been in the past. What triggers your desire to eat a whole bag of tricks and how can you avoid those triggers.
Setbacks are normal, but if you have a clear picture of your eating habits and triggers before you start, you will be more successful. If you have a bad day, start the next one anew. Don’t be discouraged.
If you find that you are unable to meet your weight loss goals or your weight is significantly affecting your health. This guide will provide you with other tools that can help you achieve your weight loss goals.
If you really want to lose weight you have options. Be sure to explore the options an use the ones that work best for you.
Are You Ready to Advance Your Weight Loss Goals?
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