HOW TO SET WEIGHT-LOSS GOALS AND STICK TO THEM
If you want to shed some weight and regain fitness, you may need to set a couple of goals to help you stay on course. While it’s easy to just set some goals, seeing them through requires a lot of focus and tenacity. According to research, a goal is more likely to be successful if it is SMART – specific, measurable, achievable, realistic, and timely. This strategy may seem a bit cliché, but it is actually effective and will help you set sustainable goals for your weight-loss program. Here are few tips to guide you as you set your weight-loss goals.
- Be Clear And Specific About What You Want
While you may not know the exact amount of weight you can lose, try to make sure your goals are realistic. The truth is, as an adult, there are certain numbers you may never be able to weigh. Though there are exceptions to this, it’s best not to get your hopes up. Experts suggest that it’s better to set short-term goals, as they’ll help you stay motivated.
According to Dan DeFigio, a certified personal trainer and sports nutrition counselor, tying a specific weight goal to the scale can be counterproductive. That’s because your weight is determined by so many factors, including the amount of fluid stored in your body, your muscle mass, and how drained your carbohydrate reserves are. However, people would always want to know how much they weigh. DeFigio suggests that the best way to use a metric number is by losing 10% of your current weight. For instance, if you weigh 300 pounds (136kg), your first target should be to shed 30 pounds (13.6kg). When you use this method, your goal becomes more specific and achievable.
- Give Yourself Enough Time
Experts suggest that it’s very possible to lose 2 pounds (1kg) of body fat within a week. However, that kind of weight loss is not sustainable. You can lose a lot of body fat within a short period, but the results won’t last long. For instance, if you consider calorie numbers, a little reduction in food consumption (250 calories) and a little increase in liveliness should result in 1 pound (0.45kg) weight loss every week. You may also gain more muscle while losing weight, especially if you’re performing strength exercises. This is why it's important to set long-term weight goals, instead of trying to lose all body fat within a week.
- Keep Track Of Your Progress
In order to achieve your goals more quickly, you need to constantly measure your progress. Doing this will help you stay motivated all though your weight loss journey. You can always use a body fat scanner to check how much weight you’ve lost, but if you don’t have one, you can also monitor weight loss by checking the fit of your clothes and taking tape measurements. Make sure you use your old clothes when checking for weight loss progress, as they will give you more accurate results.