Losing weight isn't easy. In fact, it's a significant accomplishment for some people who have been carrying around extra weight for years. But setting a series of small, reachable goals can make such an accomplishment seem not quite so daunting. Reasonable, reachable weight-loss goals can help you focus on the end result and keep your resolve when you mess up.
Step 1
Talk to your doctor before starting any weight-loss or exercise program. Your doctor can help assess your medical condition and advise you as to what a reasonable weight-loss goal is overall and per week.
Step 2
Set a long-term goal for weight loss based on your doctor's recommendation. If you have a large amount of weight to lose, such as 50 lbs., or more, give yourself a longer amount of time to reach your goal. According to MedlinePlus, a safe rate of weight loss is between 1 to 2 lbs. per week, meaning you should allow yourself at least six months to lose 50 lbs.
Step 3
Set short-term, weekly goals for your weight loss that are reachable and safe. Try not to aim for more than 2 lbs. of weight loss per week to keep yourself safe and healthy.
Step 4
Use a calorie calculator, such as the one at MayoClinic.com, to determine how many calories your body needs per day. Subtract 500 to 1,000 calories per day to come up with a reasonable calorie goal per day that will create enough of a calorie deficit to help you lose weight.
Step 5
Set a long-term exercise goal, like being able to walk or run a 5K in a certain amount of time, or to bike 20 miles. Find a type of exercise you enjoy, since it will make it more likely that you'll do it on a regular basis. Set short-term exercise goals, such as how many days per week you'll go to the gym or train for your long-term exercise goal.
Step 6
Buy a piece of clothing, such as a dress or a suit, that is in the size you'd like to be at the end of your weight-loss journey, as your goal outfit. Hang it in your closet near your regular clothes to remind you of your long-term goal of losing weight.
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