Weight loss goals: Prepare yourself for success Well-planned goals can help you turn your ideas into actions. Here’s how to set successful weight loss goals.
Weight loss goals can mean the difference between success and failure. But realistic, well-planned weight-loss goals make you focused and motivated. It provides a plan for change while moving to a healthier lifestyle.
But not all weight loss goals are beneficial. Unrealistic and violent weight loss goals can undermine your efforts. Use the following tips to set goals to help you lose weight and improve your overall health.
Weight loss goals
20 strategies for success can help you lose weight and keep it off in a healthy way.
Focus on the goals of the process
Weight loss goals can focus on results or exercise. The ultimate goal – perhaps what you hoped to achieve in the end was to lose a certain amount of weight. This may be your goal, but it does not address how you will achieve it.
Here comes the role of the process goal as a necessary step towards achieving the desired goal. For example, the goal of the operation might be to eat five fruits or vegetables a day, walk 30 minutes a day, or drink water after each meal. The goals of the exercise may be especially beneficial for weight loss, because you focus on changing behaviors and habits necessary for weight loss.
Durable weight loss takes time, lengthy effort and a lifelong commitment, so make sure that you are willing to make lasting changes and that you do it for reasonable reasons.
To remain committed to losing weight, it takes focus and a lot of mental and physical energy to change your habits. Thus, when you plan to make new lifestyle changes related to weight loss, you must develop a plan to deal with other psychological pressures in your life first, such as financial problems or marital relationship disorders.
Although these psychological pressures will not go away completely, managing them better will improve your ability to focus on achieving a healthy lifestyle. Then, when you’re ready to start a weight-loss plan, schedule a start date and start.
Find your inner motivations.
Not everyone can make you lose weight, but you must stick to a diet and make changes to satisfy yourself, and ask yourself what will give you a strong motivation to stick to a weight loss plan?
Make a list of what is important to you to help stay motivated and focused, whether it’s thinking about the next vacation or improving your overall health.
While you are responsible for your behavior to make weight loss successful, it is helpful to have support, so choose people who will encourage you in positive ways, without being shy, modest, or discouraged.
Ideally, look for people who listen to your concerns and feelings and spend time doing sports with you or making healthy lists, and who share your priority set for a healthy lifestyle. A support group can also give you an account-and-question method, which can be a powerful motivation to stick to your weight-loss goals.
And if you prefer to keep the privacy plans of your weight loss down, be accountable to yourself by regularly measuring weight and registering your diet and progressing in a daily log.
Set smart targets
A good Goal Setting Strategy is the SMART Goal Checklist. Ensure that the weight loss goals – whether phased or result – meet the following criteria:
Specific. A good goal includes specific details. For example, the goal of exercising more is not a specific goal, while the goal of walking for 40 minutes after work per day is specific. You announce what you will do, how long you will do it, and when you will do it.
Measurable. If you can measure the goal, then you can objectively determine how successful you are. The goal of eating better food is not an easily measurable goal, while the goal of eating 1,200 calories a day is measurable. The goal of riding your bike is immeasurable. But the goal of riding your 30-minute bike for three days a week is measurable.
Achievable. Achievable goal is the goal for which you have sufficient time and resources to achieve it. For example, if your work schedule doesn’t allow you to spend one hour in the gym every day, then this will not be an achievable goal. However, it is possible to get two trips a week to the gym and two trips at the weekend. If a certain type of exercise, such as running, is physically difficult for you, then running daily then may be an unattainable goal.
It is important to set relevant and meaningful goals for you and where you are now in your life. Don’t set goals someone else wants to achieve. Ask yourself what is most important to you, then set your goals. Is losing weight a priority for you? If so, ask your doctor to help you determine your daily target calories based on your current weight and health.
Timed. Choose your goal and set a deadline accordingly. For example, if you want to lose 10 pounds (4.5 kg), circle the finish line on the calendar wide to achieve this. Giving yourself a time limit can motivate you to start and persevere.
Long-term goals and short-term goals
Long-term goals help you focus on the larger goal. It can change your thinking from just dieting to lifestyle changes. However, the long-term goals may look very difficult or very far away. You may benefit from splitting a long-term goal into smaller rings, that is, into short-term goals.
If the outcome goal is to lose 20 pounds (10 kilograms) in three months, you may divide them into separate goals for each month, perhaps 10 pounds (5 kilograms) for the first month and 10 pounds (5 kilograms) in each of the other two months, because reducing weight in The first month was at a faster rate. An example of a staged goal may be a 30-minute walk a day. If you are not currently walking at all regularly, you may want to walk for 15 minutes a day for two weeks and then add five minutes to your tour each week.
Allow failure to happen
Failures are a natural part of changing behavior. Every person who has succeeded in making changes in his life has ever been hit by road failures. It is best to expect failure and plan to deal with it. Identifying potential obstacles – such as having to eat a big meal on vacation or at a party in your office at work – and devising specific strategies to overcome them can help you maintain and return to your right track.
Re-evaluate your goals and adjust them as needed
Be willing to change your goals while achieving verification in your slimming plan. If you start with small goals and succeed, you may be ready to seek larger updates. Or, you may find that you need to adjust your goals to better fit your new lifestyle.
WEIGHT LOSS GOALS
What is a realistic weight loss goal for 3 months?
Calculate the number of calories you eat, and those you need to burn daily in order for your body to perform its usual activities, calculate the weight that you achieved and the one that needs to be lost, all these numbers that you put in front of you each day make you feel accomplished, and prevent your frustration. Expect the difficulties beforehand. Before you start with the weight-loss system, expect some problems and difficulties that will pass you during the implementation of this program, so as not to be surprised by them, as this previous knowledge may make you face it with greater will.
Celebrate your success
Whenever you reach a stage towards the goal, celebrate your success and present yourself with a suitable gift as a kind of gratitude for your effort, which makes you encouraged to enter the next stage.
Enjoy eating healthier foods
Adopting a new eating style that promotes weight loss should include reducing the total calories the body gets. But reducing calories does not necessarily mean giving up taste or contentment or even reducing meal preparation.
One way you can reduce your caloric intake is by eating more plant-based foods, such as fruits, vegetables, and whole grains. It’s hard to eat a variety of foods to help you reach your goals without giving up the taste or the nutritional value.
And make your weight loss start with eating a healthy breakfast daily, eating at least four meals of vegetables and three meals of fruits per day, eating whole grains instead of sifted grains and using healthy fats such as olive oil, vegetable oil and peanut butter.
In addition, reduce your intake of sugar and choose low-fat dairy products and keep eating meat by three ounces (each ounce is equivalent to approximately 28 grams).
Exercise and stay active
Although you can lose weight without exercising, exercising as well as limiting calories can help you achieve weight loss.
Exercise can help you burn extra calories that cannot be burned by diet alone. Exercise also provides many health benefits, including improving mood, strengthening the cardiovascular system and lowering blood pressure.
Exercise can also help to lose weight. Studies show that people who maintain weight loss in the long run exercise regularly.
The number of calories you burn depends on the frequency, duration and intensity of physical activities. One of the best ways to lose body fat – such as brisk walking – for at least 30 minutes on most days of the week, is playing aerobic exercise consistently.
However, any additional movement helps burn calories. Think about ways you can increase your physical activity rate throughout the day if you can’t do sports, for example, use the stairs up and down several times instead of using the elevator or park the car far away when shopping.
Change your perspective
It is not enough to eat healthy foods and exercise for a few weeks or even months if you want to lose weight in the long run successfully. Rather, these habits must become a way of life. Lifestyle changes begin with a sincere review of eating patterns and daily routines.
After assessing personal weight-loss challenges, try to develop a strategy to gradually change habits and attitudes that undermine past attempts, and you must overcome the challenges and plan how to deal with them if you want to succeed in losing weight once and for all.
It is possible that you will have an occasional relapse, but instead of giving up completely after the relapse, simply start again the next day, and remember that you are planning to change your life and it will not all happen once, but hold on, the results are worth it to you.