How do you set Weight Loss Goals?
Why set goals?
Setting goals help you stay focused and motivated. In fact, studies have found that people that set weight loss goals have better long-term success with weight loss than those that don’t.
Even better, write down your goals! Not only with this allow you to better keep track of your goals but those that write down their goals are more likely to achieve them.
What are realistic weight loss goals?
Healthy, sustainable weight loss that you can keep off long-term is about 1-2 pounds a week. And I generally tell my patients that 1 pound a week is much more reasonable for most people, 2 pounds a week can call for some pretty drastic lifestyle changes.
Think about what your ultimate weight loss and break it down. Do you want to lose 20 pounds? Realistically, that would take 20 weeks or about 5 months.
Weigh yourself once a week and track your progress to help keep yourself motivated.
Set S.M.A.R.T Goals
What are SMART goals?
· Specific
· Measurable
· Achievable
· Relevant
· Time bound
So, what does a SMART goal look like? Here are some examples:
- I will have no more than 1,800 calories each day this week.
o 1,800 calories makes it specific and measurable
o Hopefully, the 1,800 calories you set is achievable for you! See my previous post on determining this: Foods to Help you Lose Weight
o Cutting calories is relevant to your weight loss goals
o And it is time bound, each day this week
- I will walk at least 30 minutes at least 4 days a week.
o 30 minutes makes it specific
o 30 minutes and 4 days a week make it measurable
o Increasing your walking is relevant to weight loss
o Again, hopefully it is achievable for you! If you aren’t at least 80% sure you can meet the goal, you should re-assess
o It is time bound with the 30 minutes and 4 days a week
How do you make a plan?
Set SMART goals each week. Maybe it isn’t realistic to walk 4 days a week right away so you start with 1 day the first week and then can bump it up to 2 days the next week.
Maybe you can’t have 5 servings of fruits and vegetables a day to start, but saying 2 servings is realistic.
Then you can reassess your goals at the end of week and see where you can make small adjustments.
I recommend zooming out, say a year from now, what are your health goals? To weigh X? To be walking every day? To be eating 5 servings or fruits and vegetables each day? Then zoom in to this week. It isn’t achievable to reach all of these goals right away, but what you can start this week that is achievable for you?
Then, make it a SMART goal and write it down!
Need extra help with the weight loss plan? Check out Dr. Maria’s weight loss plan here!
