Permanent weight loss is a common goal for millions of people, but few manage to attain it. Many factors affect weight loss success. One that’s sure to derail you is setting unrealistic goals. No matter how much you want to lose 20 lbs in time for your high school reunion—next Friday—it’s not going to happen. Realistic weight loss is a commitment to changing your habits and lifestyle from now to next Friday and beyond.
Step 1
Weigh yourself. You need to know where you are starting before you can figure out where you want to go. Don’t be afraid of the number on a scale. It’s not written in stone, and you can change it. Part of setting realistic weight loss goals is acknowledging that you got a little off track.
Step 2
Measure yourself. Use a tape measure to get the dimension of your chest, waist, abdomen, hips, upper arms, calves and thighs. Don’t suck your stomach in; this is one time when it’s better to let it all hang out. Get your height, too. Most people think they are a few inches taller or shorter than they really are.
Step 3
Calculate your body mass index. Find your height and weight on a BMI chart like the one available at What Health.com, or the websites of the Centers for Disease Control and the American Heart Association. This will give you a realistic idea of what a healthy weight is for you.
Step 4
Set a small first goal. According to the American Heart Association, losing 10 to 15 percent of your total body weight is enough to give you measurable health benefits. If you weigh 160 lbs., that’s 16 to 24 lbs. You may want to lose more, but it’s far easier to get overwhelmed if that initial number is too big.
Step 5
Set up a meal plan. Most experts, including the ones at the University of Maryland Medical Center, recommend that you eat several small meals a day consisting of fresh fruits and vegetables, whole grains, lean proteins and healthy fats. You should not consume less than 1200 calories per day if you are a woman and 1400 calories per day if you are a man.
Tips and Warnings
- Commit to reasonable exercise. Taking a two-hour indoor cycling class after sitting on the couch for a few years is only going to inspire you to hate cycling classes.
- Never rely on fad diets, laxatives or diet pills to lose weight as they can cause serious health problems.
Things You'll Need
- Scale
- Body Mass Index (BMI) chart
- Tape measure
- Notebook and pen or pencil
- Calculator
- Meal plan
References
- American Diabetes Association: Setting Realistic Weight Loss Goals
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- Colorado State University: Weight Management: It's All About You
- What Health: Body Mass Index Chart
- United States Department of Agriculture: My Pyramid
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