Do you make your weight loss goalsrealistic enough?

Excess weight can cause many health problems and once you

make a conscious decision to lose the weight, it’s important to

structure it. If you want to lose weight through doing exercise,

eating healthier or both, there are plenty of plans to make for an

effective weight loss plan. Here are some tips to help you make

realistic goals.

Set smaller goals

Avoid shooting for the stars when it comes to your weight. Even

losing a small amount of weight can impact your health in a

positive way; from improving your blood pressure and

cholesterol to simply feeling great about yourself.

Can you live with this change?

The changes you want to make in your lifestyle need to be ones that you can live with. For every plan, e.g. I want to cut out sugar, think

about it for a moment and see if it’s something you can live with for the next two years to the rest of your life. Is it realistic to eliminate

sugar from your diet? That would mean no more fruits. Rather adopt a lifestyle change such as ‘no more sugar in your coffee or tea’.

Take notes

The Top of the Mountain

In the beginning of your program, everyone is noticing your weight loss, passing out compliments and cheering you on. But get to the

third month or so, and the cheerleaders often all but disappear.

Yet studies show that three to six months after making behavioral changes is an important time for reassessing your strategies. It’s a

critical point to continue moving forward while maintaining the new habits that got you there.

Think of this time as the top of the mountain—and you need to get over the top for the new, healthier habits to become routine.

Challenge yourself to find ways stay energized during this time: Experiment with new recipes, find a diet or exercise buddy, or try a new

type of physical activity.

Take Stock

Take a minute right now to rethink your weight loss goals, and remember you are in this journey for the long haul. Accept that healthy

weight loss is slow and steady. Your goal is to lose a pound or two a week. And even if you only lose half a pound, isn’t that better than

gaining?

Make a list of all the ways your life has improved because of your weight loss so far. Celebrate these victories, write them down, and

revisit them often.

Realistic goals will improve your self-esteem and provide the reinforcement you need to help you continue the journey.

Excess weight puts you at risk for many health problems. Hence, if you are overweight, you need to set some weight loss plans to help

avoid those risks and prevent disease.

What should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of

attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.

Set daily tasks for yourself

Setting your day-to-day goals can help you incorporate some discipline into your routine. It can be as simple as doing 10 crunches every

morning, to a three-hour fitness session. One of the best ways to do this is to have a Monday to Sunday calendar. Dedicate 5-10

minutes a day doing the easier exercises, like squats, sit ups, crunches and lunges. Change it around so it’s different every day to keep

things interesting.

Set a short term goal

Create milestones for yourself that are realistic. Your short term goals should change every month, from as simple as “Jog for 1km

without stopping” to “Enter and finish a 5km fun run”. These goals will help you push yourself in your smaller workouts and the

accomplishments will keep you motivated for the next month.

Diet Motivation Tip 1: Set Realistic Goals for Diet Success

The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-

term diet success lies in setting the right goal at the start. “If you set unattainable goals, such as losing 30 pounds in just a few months,

you’re setting yourself up to fail,” says Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss and

Lifelong Vitality. Instead, you’ll be more likely to stick with a diet if you “focus on your health and create sensible eating strategies,” says

Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.

Diet Motivation Tip 2: Go Slow

Diet success entails making real lifestyle changes, and that doesn’t happen overnight. “You have a better chance at keeping the weight

off if you lose it slowly. People who are starving get irritable and have a higher failure rate,” Kulze tells WebMD. “If you cut back 200

calories a day, you won’t even realize it and the weight will come off and stay off.” If you keep in mind that optimal weight loss is 1 to 2

pounds a week, you’ll be less frustrated

Diet Motivation Tip 3: Expect Setbacks

Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn’t a single splurge but letting it

become an excuse for an all-out binge. Call it the “I’ve already blown it so I might as well eat the entire bag of Oreos” syndrome.