Setting a realistic weight-loss goal is key to long-term success. This may sound like an obvious answer, but many people are unaware of what's considered realistic. Even though people on TV can drop 10 lbs. in a week's time, this level of weight loss isn't necessarily practical for the average person, especially when doing it on your own. Most medical professionals suggest taking a more gradual approach to losing weight.
Outcome
The most common type of weight-loss goal is outcome-based. These are important in establishing the number of pounds you're hoping to lose in a specific time frame. The National Institutes of Health recommends 1 to 2 lbs. of weight loss per week. If you're looking to lose 30 lbs., this may not sound like a lot. But you need to realize that it takes a deficit of 3,500 calories to lose a single pound of fat, so you must expend 500 to 1,000 calories more than you eat each day to hit these numbers. This means losing 30 lbs. can take you almost four months.
Process
Along with an outcome-based goal, try to establish some goals that revolve around the process of losing weight. These objectives can sometimes make it a little easier to incorporate behaviors that better support both weight loss and weight control. Getting more exercise is probably the most popular process-based goal, but take it a step further, making it specific and measurable. For example, set a goal to bike, walk, jog, swim or take part in another athletic pursuit for 30 minutes a day, three days a week. As your fitness level improves, increase this goal to 30 minutes a day, five days a week. Better yet, set a goal to jog a mile in 15 minutes or take a bike ride for 15 miles. This same idea can also be applied to your dietary habits, like eating at least five servings of vegetables a day or getting at least two servings of fish a week.
Short-Term
Instead of focusing solely on the long-term goal of weight loss, set your sights a little closer to home by working on some short-term objectives as well. Short-term goals can help add momentum to your weight loss and are often more assessable and accessible, particularly at the start of your journey. It can be daunting for some people to lose a significant amount of weight, so rather than working toward this goal, try losing 2 lbs. the first week and then work at losing 4 lbs. over the next two weeks.
Personal
All of your weight-loss goals are obviously personal, to a certain degree. But it's also important to personalize your overall goal based on your body type. Your height may not accommodate a weight loss of 30 lbs., so it's essential to establish a goal that's realistic for your body. Talk to a doctor or dietitian to determine an ideal body weight for your height.
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