To get off to a successful start, bet on yourself so you're more likely to hit your weight loss goals. That means holding yourself accountable and rewarding yourself when you meet your goals, whether they're weekly or monthly. Just be sure to set realistic, specific goals. Instead of vague statements like "Eat better," try "Eat three servings of vegetables every day this week." Also, be patient with yourself. Remember that changing behavior takes time. If you fall off track one day, just get right back on the next day.
Setting Weight-Loss Goals
Looking for another great weight loss tip? Try goal setting. It's hard to get any perspective on losing weight if you aren't setting attainable goals for yourself. Goals are powerful, concrete things that keep you on track – whether it's creating a diet plan or walking 3 times a week with a friend, these small things provide you with tangible steps that lead to your healthy weight. And take the time to write those goals down. It makes them real and keeps them in the forefront of your mind, making them much easier to reach.
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Goals are important in determining your daily meal plan so you don’t eat more without realizing it. Decide what your meal plan will be for weight loss. This does not need to be dramatic like cutting 500 calories each day. Rather, you may make 1 or 2 food or beverage changes each day -- changes that will add up over time and result in weight loss.
Perhaps you decide to switch from a sugary cola product to a diet cola product. (If you eliminate one cola a day or about 150 calories, this adds up to more than 50,000 calories annually or a weight reduction of 15 pounds.) Maybe you will go from drinking whole milk to drinking skim or low-fat milk. Or perhaps you’ll switch from having ice cream after dinner to enjoying a sugar free popsicle. Write down these changes and keep them nearby as a reminder to stick with the commitment.
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Dr. Andrea Pennington, MD , Integrative Medicine, answeredMaking your weight loss goal time based gives you something to strive for. It is not enough to say, "I will lose 10 pounds." Instead, try "I will lose 10 pounds by June 1" or "by my 10-year reunion in October." That timetable will help you stay on track, as long as it's realistic. Expect resistance or struggles, achieving anything can be difficult, especially changing your fitness and nutrition routine. You will experience some not-so-good days and hopefully plenty of great days. Use the great days to keep you going on the days when you slip a little. Know that failure is not when you fall, it is when you stay down. If you fall, get up, brush yourself off and get on with it. Reward yourself when you do something great or reach a milestone. Some people put aside the money they saved kicking their smoking habit and later use it to do something they love, such as plan a great vacation. Looking forward to a non-food reward or treat will help you stay focused during the tough times. -
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See All 2 AnswersAfter thinking them up, committing your goals to paper is the next step towards success. There is evidence that people who write down their goals accomplish significantly more than those who do not. Writing down your goals makes your thoughts concrete and allows you to track progress and maintain a high level of motivation. Put your goals in a place where you’ll see them daily or on the schedule you set. A bathroom mirror, in the corner of your computer screen or on a cubicle wall are all great places to post reminders and affirmations.
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Dr. Andrea Pennington, MD , Integrative Medicine, answeredDefining your goal, visualizing it regularly, and setting it into the cosmic energy field, is the first step to maintaining your enthusiasm and desire. Maybe your goal is to sit on an airplane with your legs tucked comfortably underneath you, or maybe it's to sashay down the hall without your legs rubbing together. Visualize yourself at your goal several times a day. Do it every morning before getting out of bed and every night before going to sleep.
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Dr. Michael Roizen, MD , Internal Medicine, answeredSee All 2 AnswersYou know if you need to lose weight. You can tell by the way you look, by the way you feel, and whether your clothes feel tighter than an unopened pickle jar. But to be able to make changes—sustainable changes—you not only have to know what you've done to your figure. You also have to know why you're abusing your body—in the form of the emotional and physical triggers that led you to gaining weight. To start, perform a self-administered "why" test—that is, keep asking yourself "why" questions about your weight until you come to the real answer about why you want to lose weight and why you can't. It may go something like this:- Why do you want to lose weight?
Because I want to fit into my old pair of jeans. - Why do you want to fit into your old pair of jeans?
Because I'd have more confidence. - Why do you want more confidence?
Because I'll feel better trying to meet new people. - Why do you want to meet new people?
Because I'm recently divorced and hoping to start a new relationship. - Why do you want to start a new relationship?
Because I'm feeling lonely.
- Why do you want to lose weight?
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Dr. Michael T. Murray, ND , Naturopathic Medicine, answeredSee All 3 AnswersLearning to set goals in a way that results in a positive experience is critical to your success. The following guidelines can be used to set any goal' whether short or long term' including your desired weight. You can use goal setting to create a success cycle - a succession of positive achievements. Achieving goals helps you feel better about yourself' and the better you feel about yourself' the more likely you are to achieve your goals. Success breeds success.
- State the goal in positive terms; do not use any negative words in your goal statement. For example' it is better to say' "I enjoy eating healthy' low-calorie' nutritious foods'" than "I will not eat sugar' candy' ice cream' and other fattening foods."
- Make your short-term goal attainable and realistic. Again' a short-term goal can be used to create a success cycle and a positive self-image. Little successes add up to make a major difference in the way you feel about yourself.
- Be specific. The clearer your goal is defined' the more likely you are to reach it. What is the exact weight you desire? What is the body fat percentage or measurements you desire? Clearly define what it is you want to achieve.
Use the guidelines above to construct both a short- and a long-term positive goal statement.
For example' a short-term goal statement could be: "My body is strong and beautiful. I feel good about myself and my body. I am losing 2 pounds a week and I feel fantastic!" And a long-term goal statement could be: "I am a size 6.1 feel beautiful' thin' and full of energy."
Any voyage begins with one step and is followed by many other steps. Short-term goals can be used to help you achieve those long-term results described in your positive goal statement. Get in the habit of asking yourself the following question each morning and evening: What must I do today to achieve my long-term goal?
- State the goal in the present tense' not the future tense. In order to reach your goal' you have to believe you have already attained it. As noted psychologist Dr. Wayne Dyer says "You'll see it' when you believe it." You must literally program yourself to achieve the goal. See and feel yourself having already achieved the goal and success will be yours. Remember always state your goal in the present tense.
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredSee All 9 Answers
A goal is a powerful thing: Setting one and revisiting it regularly can help you stick with your diet and lose more weight. In this video, Dr. Oz and Pastor Rick Warren talk about the keys to effective goal-setting. -
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Jeff Croswell, NASM Elite Trainer , Fitness, answeredSee All 2 AnswersIt is always a good idea to set goals for your meal planning. You should always know how much you should be eating per day so you know what to burn to either lose or gain weight depending on your goals. Also knowing when you should eat and how much to give you the proper energy throughout the day as well. Most people don't plan their meals out and have no idea how many calories they are eating in a day which can cause a problem if you are trying to lose weight. So bottom line setting goals wether it is for meal planning or anything else is a good idea. -
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A weight loss of 1-2 pounds per week is the general recommendation for safe and sustainable weight loss. Aim for this weekly target to reach your ultimate goal. While this may seem slow to some people, the slow and steady method tends to help you keep the weight off.