Setting Goals For Weight Loss

goals

SETTING GOALS FOR WEIGHT LOSS – THE S.M.A.R.T. WAY
Before starting your weight loss journey, it is a great idea to plan it out first. Keep in mind to think about how you are going to approach it and start setting goals for weight loss the S.M.A.R.T. way. 
Many people want to gravitate toward the “lose-weight-fast” programs. However, it’s good to remember that weight loss should be a journey, not a sprint. A  general recommendation and a good benchmark is to lose 1 – 2 pounds per week. If you lose weight slowly but steadily, you will be more successful with maintaining your weight after the loss. When you first start a program, you may lose more weight at the very beginning, then stabilize after that. You may even hit plateaus along your journey. If that happens, it is important to remember – don’t get discouraged. You may need to do a little something different to “surprise” your body.

Set goalsIn the process of determining your weight loss goals, you may tend to focus on the numbers on the scale. However, another part of the picture is weight maintenance. You may want to lose 50 pounds and you may succeed at reaching your goal in a reasonable amount of time. However, after you’ve lost those pounds, how difficult will it be for you to maintain that weight so it doesn’t creep back? Find a number that  is realistic to maintain. Another aspect to keep in mind when concentrating on the scale numbers, if you are including weight training, you may gain muscle. Muscle weighs more than fat.

When creating goals in your life, they should be S.M.A.R.T. Your weight loss goals should not be any different. What are S.M.A.R.T. goals?
S = Specific  – identify how much weight you want to lose
M = Measurable – define what your achieved goals will look like for YOU
A = Attainable – when determining the amount of weight you want to lose, decide if that number is achievable and if can you maintain it
R = Realistic – decide if deadline date you chose to lose the weight by is realistic
T = Time-based – determine the date in which you want to hit your goal weight

– Realize Time Plays an Important Role
When making your goals, think about what you are willing to give up and take on as far as time. There will be a need to concentrate efforts on this journey. Grocery shopping may take more time because being conscience of ingredient labels may mean shopping will take longer than usual. Keeping a log of what is eaten takes more time as well. For accuracy the log should be kept as foods are consumed during the day – not completed at bed time. Incorporating exercise is also going to take some thought as to when it will be fit into an already hectic schedule. Planning is an essential part of the grand scheme of things.

Your Support System is Important– Surround Yourself With a Good Support System
When you decide to go down the path of losing weight, it is a good idea to have a good support system around you. Find others who will be there to cheer you on when you feel like giving up; remind you to stay on track; work out with you at the gym, etc. The weight loss journey can be a stressful one if you don’t have positive people around you to fall back on in the time of need.

YOUR NEXT STEP
Remember that weight loss is a journey, not a sprint. When losing weight, maintenance is key as well, so make sure your goals take into consideration what you can easily maintain in the future. Before starting any venture, it is a great idea to set goals for yourself and use the S.M.A.R.T. method. If you do that as well as have a good support system, you will achieve your goals and maintain them for life. By making goals for yourself, you will stay focused and on track. If you don’t set realistic goals, you will get off track, start to become frustrated and give up.


What weight loss goals have you set for yourself? I would love to hear from you.

 



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14 thoughts on “Setting Goals For Weight Loss

  1. Hi Yvette – I thought I would check in and let you know how my goals are going. Well Wednesday was NOT a good day. We were out and about, it was a very hot day, and we were doing lots of walking in the heat of the city. Anyhow I made some pretty poor choices in an effort to cool down – ice-creams, milkshakes etc. Not great. However, I didn’t beat myself up about it. I picked myself up the next day and started again and made much better choices. Usually I would just say well I’ve screwed up, I’m useless, and enter into a binge and then into days/weeks of poor choices and undo all the work. So proud of myself for picking up where I left off and not letting one day derail me. What do you think?
    Regards,
    Megan

    1. Megan, thank you so very much for checking in and letting me know your progress. You are doing fabulous! I am so very proud of you. That’s how to get back in charge again. Continue on your journey and you will feel better about yourself and be able to move forward in obtaining your goals. Keep up the great work.

  2. Hi Yvette

    I am working hard on learning to not be so hard on myself. I tend to have an all or nothing approach so when I slip up I think I am useless and I’ve messed it up now, I may as well give up. But not this time! I know this is what I do so if I have a stumble, I am just going to pick myself up, dust myself off, and keep going. I went over my calorie goals yesterday, and whilst I am disappointed in myself, I got up this morning and am thinking already how I can avoid the mistakes I made yesterday in the future. I can do this baby step by baby step.

    Regards,
    Megan

    1. Megan, this is wonderful news! This is exactly the right attitude to have in your weight loss journey. You are on your way now that you have a different approach and will not beat yourself up or give up. I am so proud of you. Please let me know how you are doing in the future. I look forward to hearing about your journey and successes. Keep up the great work. You are an inspiration to others.

    1. So glad to be helpful to you. A daily mantra sounds like a great idea. Please come back and let me know how you’re doing with your goals. I look forward to hearing from you.

  3. Well I sat down over the past couple of days and set goals for 2018. I want to share with you my health related goals for 2018:
    1. Weight Loss – Lose 46kg by 31/12/18 – I have broken this down into monthly and weekly goals aiming for 4kg loss per month, and 0.9kg per week. I will do this by:
    2. Fitness – I will gradually increase my fitness by working out 3-4 days per week doing aerobic and strengthening exercises. I will start at a base level increasing the time or reps each week to reach a new level for the beginning of the next month. For example, if I do 10 squats per session this month I will gradually increase it so I am ready for 20 squats next month. I will also increase my step count using my Fitbit by 500 steps per month.
    3. Nutrition – I will reduce my reliance on processed foods and increase my intake of whole foods. I will clean out my pantry to ensure I only have healthy foods in the cupboard.

    What do you think?

    Regards,
    Megan

    1. Welcome back, Megan. Congratulations for taking the first steps of your weight loss journey! Writing goals are very important and thank you for giving me the opportunity to see them. I think your goals reflect the S.M.A.R.T. method that I describe and they also include both fitness and nutrition. As long as you feel these goals are realistic for you, then they are wonderful. Just remember if you don’t reach a specific goal, adjust it and get back on track. If you have to adjust, as I said earlier, be kind to yourself. I wish you well in your weight loss journey. You are well on your way to becoming a healthy you.

  4. Thank you for your post. I have lost large amounts of weight in the past but then put it back on. I think that part of the issue is that even though I set goals when I have a setback I just give up and see it as a failure. You have inspired me to sit down and rewrite my goals! How do you recommend getting past a setback when I don’t make a goal in the specified time?

    1. Megan, thank you very much for visiting my site. I understand how you feel about losing large amounts of weight only to gain it back. I have done that in the past myself. If you are experiencing setbacks with your goals, re-evaluate them. Your goals may be a little too aggressive to reach in the amount of time you are giving yourself. Remember, the “R” in S.M.A.R.T. goals stands for “realistic”. Perhaps you are being a little too hard on yourself to realistically reach them. So give yourself a break and give yourself more time. I wish you much success on your road to weight loss and hope you have a healthy holiday season.

      1. Thank you Yvette, I think you have hit the nail on the head. I can be hard on myself and it’s all or nothing. So if I screw up I say well you’re useless and you never were going to do it. I then give up and the self-fulfilling prophecy comes true because I return to old habits. Thank you for putting it in black and white for me!

        1. I am so glad to be able to help, Meagan. Just remember – you are human and we all have our set backs, but it’s all about getting back on track. Be kind to yourself in your journey.That way, you will look at it in a more positive light and have more chance of success. Visit my site anytime for information and inspiration so that you can have a healthy you.

  5. Setting my weight loss goal started slowly beginning last fall. The one continual journey for me was either eliminating or just cutting back on one of my very favorite foods, which are starchy foods, specifically potatoes. So far that has become easier to bypass at meal time. Since that time, I’ve lost a lot, but currently maintaining what I’ve lost. Now it’s time to get a little more aggressive with exercising and making other small changes. This is a great website to follow. Thank you for sharing.

    1. Edie, I am so happy you visited and enjoyed my website. That is wonderful that you have done well on your weight loss journey. Congratulations! Making those small adjustments will help you maintain your weight. Keep up the great work and continue to be a healthy you.

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