Read: How To Set Realistic Weight Loss Goals.
How many times have you fallen off a diet; or quit your weight loss journey because it’s been too hard? It’s such a common and reoccurring theme with most people trying to lose weight.
One of the reasons that people fail at long term weight loss is that they set broad, ambiguous, and unrealistic goals, such as, “I want to start losing weight next week,” “I want to get in shape for a wedding in 6 weeks,” or, “I want to be absolutely shredded starting by the end of the year.” These goals are not defined. A concrete, realistic goal would be to lose 10kg in three months, drop 5 percent body fat in 10 weeks, or lose 5 inches in three months. When you can set a goal that is realistic and there is a defined timeline in which to get it done, it is much easier to accomplish.
4 TIPS TO HELP SET REALISTIC WEIGHT LOSS GOALS
1. Pick just one specific goal, as opposed to setting multiple goals.
It is much easier to accomplish one thing that you write down and do everything possible to achieve. The American Psychological Association suggests that focusing on just one behaviour at a time gives you a greater chance of long-term success.
2. Make a plan and write it down.
Write down your goal on paper, and then list what you need to do to accomplish it. Putting things down on paper, where you can see them, helps reinforce your motivation and helps keep you more accountable.
Writing down goals.
For example, let’s say your goal is to lose 10 pounds in three months. What are you going to do to accomplish that? Here are some specific, achievable steps you might include in your plan:
- Perform 30 minutes of cardio at least 3-4 days a week.
- Perform weight training for 30-40 minutes at least 3 days a week, making sure I target every single body part.
- Eat green vegetables and fruits with lunch and dinner.
- Drink 2-3L of water per day to keep me hydrated and feeling full throughout the day.
- Make sure that my meals are balanced with protein, carbs, and healthy fats. For proteins, I will eat chicken, turkey, fish or beef. My carbs will come from oatmeal, sweet potatoes, brown rice, beans and legumes, and whole grain pastas. For healthy fats, I will have unsalted almonds, pistachios, peanuts, and pecans; almond butter.
3. Track your weekly progress.
Seeing your weekly progress on paper will keep you motivated to continue what you need to do to accomplish your resolution. Your weekly log will keep you accountable, and on days when you are not feeling motivated, that log should kick-start you into to remembering your goal.
4. Create a support system.
You’ll need a support system to help you on your weight loss journey. Your family, friends, spouse, or significant other played a huge part in helping you get where you are now. Positive support from the people you care about will go a long way when you’re trying to maintain your motivation. They can help you stay motivated, especially if you have some stumbles along the way.
