Weight loss success all comes down to the goals you set. When you establish well-thought-out weight loss goals, you have a roadmap for transforming your habits and health for the better.
In this article, we'll explore how to set effective weight loss goals, discuss realistic timelines and expectations, and provide tips to help you stay motivated.
What Is a Realistic Weight Loss Goal?
Weight loss goals are motivating because they give us a target to work towards. While it's fine to aim high with your weight loss goals, be realistic about how much weight you can lose each week in a healthy way. Losing one to two pounds per week is the ideal rate for sustainable weight loss. 1
A 2016 study followed people who lost 100 pounds in 30 weeks. While losing weight quickly may seem impressive, it can be dangerous. The study found that participants experienced decreased leptin levels, which controls hunger, leading to constant cravings. They also had slower metabolisms, in part due to changes in thyroid function. 2
When researchers followed up six years later, most participants had regained the weight. Even worse, their metabolisms and leptin levels never fully recovered. 2
This shows why gradual weight loss of one to two pounds per week is so important. Losing weight at this steady pace allows your body and hormones to adjust, so you can keep the weight off long-term. 2
Set a Weight Loss Target
If you want to lose weight, setting specific targets for your weight loss goals can significantly increase your chances of success. According to research, people who establish concrete weight loss targets tend to achieve better outcomes over time:
- Individuals who set weight loss targets were 10 times more likely to lose at least 10% of their body weight within 12 months compared to those without set targets.
- Participants who aimed for higher weight loss targets, around 20 to 30% of their initial weight, also experienced the best results. Although they did not quite reach their goal, they still managed to lose close to 20% of their weight over the year. 3
The findings suggest that setting more ambitious weight loss targets, whether a series of smaller milestones or a single higher target, can motivate obese individuals to make the lifestyle changes necessary to reach a healthier weight. 3 The key factor is simply setting a target to aim for. Without a concrete goal, it is difficult to achieve significant weight loss.
Incorporate Realistic Lifestyle Changes
Losing weight is achievable on any diet plan but keeping it off for good requires making lasting lifestyle changes. To say goodbye to those extra pounds once and for all, you need to identify the habits that led to weight gain and gradually swap them out for healthier patterns.
Here are some examples of lifestyle changes to incorporate into your daily routine:
- Practice mindful eating by savouring each bite and slowing down during meals
- Engage in activities that do not involve eating to occupy your spare time
- Aim to walk 5,000 to 10,000 steps daily to stay active
- Eliminate fried foods from your diet
- Start your day with a nutritious breakfast
The trick is to incorporate changes that are manageable and align with your lifestyle. When you practice these new behaviors consistently, they will become second nature.
Focus on Progress Goals
If you're working towards a weight loss goal, it's important to continuously monitor your progress to ensure you're on track. Revisiting the goals you set for yourself and evaluating your progress regularly allows you to identify what's working well and what needs adjustment. Use these tips to ensure you're continually evaluating your goals and progress:
- Start weighing yourself regularly: Make a habit of checking your weight once a week at the same time of day.
- Take body measurements: Measure your waist, hips, chest, arms, and any other areas you'd like to track. Taking monthly measurements will reveal the inches you're losing even if the scale doesn't budge.
- Track your calories: Using a calorie-tracking app like MyFitnessPal can also be incredibly helpful. It makes it easy to log your food intake, ensuring you're not consuming more calories than you think. 4
In addition to tracking your measurements and calories, make sure you are assessing your weight loss goals regularly:
- Is your calorie deficit still leading to weight loss?
- Does your workout routine still match your fitness goals?
- Are you able to adhere to your weight loss plan?
With this consistent cycle of tracking your data and adjusting as needed, you can make sure your weight loss goals are working for you.
How to Stay on Track With Your Weight Loss Goals
Losing weight and changing your lifestyle is no easy feat. But surrounding yourself with encouraging friends, family, or members of a weight loss program provides the accountability and community you need to adopt healthier habits.
According to a recent study, women with obesity who attended a weight management group were more likely to lose over 10% of their body weight in 10 months - regardless of whether they set a specific weight loss target or not. 3 This highlights the power of having a supportive community to help motivate you towards your goals.
Building your own support system doesn't have to be complicated. Here are some easy ways to find the encouragement you need:
- Join an established network like Weight Watchers, which offers in-person or online meetings where you can connect with others on a similar journey.
- Look for local groups focused on exercise like a lunchtime walking club, running group, or fitness class.
- Ask friends, family, or coworkers to join you in making positive changes. Exercising together or sharing healthy meals are great ways to support each other. 5
Conclusion
Setting weight loss goals is critical for success in your journey to a healthier lifestyle. However, the work doesn't end there. You need to regularly revisit your goals to make sure they are still realistic and working for you.
Evaluate how you're progressing each week and each month. Adjust as needed to keep yourself on track. Celebrate achieving your short-term goals and use that motivation to work towards your long-term goals.
The content in this article is intended for informational purposes only. This website does not provide medical advice. In all circumstances, you should always seek the advice of your physician and/or other qualified health professionals(s) for drug, medical conditions, or treatment advice. The content provided on this website is not a substitute for professional medical advice, diagnosis, or treatment.
