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Let’s talk about real weight loss. What I’m talking about is losing weight in a way and at a rate that’s sustainable. Yes, you can go on one of those miracle liquid diets for 48 hours and lose a few pounds. But it isn’t something you’d want to (or should) be sticking with for the long run. Plus chances are that as soon as you go back to eating normally, you’ll get the weight right back.
Let’s think about a case for slow and steady weight loss. You (and I) didn’t put those 30 extra pounds on overnight. Don’t expect to take them off in a matter of weeks. Instead, aim to lose half a pound to a pound per week. Honestly, it’ll still be a challenge most weeks.
This post is a reminder for me as well. During my illness, I put on 20 lbs. I am tall so most people can’t tell. But I can — and my jeans can. Now that I had the transplant, it’s time for those pounds to go!
First: Slow and Steady
The key to slow and steady weight loss is lifestyle changes. The changes you make to your lifestyle today should become habits that will stick with you forever.
What Are You Eating?
Drink more water, cut out high-calorie drinks like soda and fruit juices. Cut back on sugar and refined carbs as much as possible. Stick with low sugar fruits, lots of non-starchy veggies and protein. Don’t forget to add a few healthy fats. Yes, they are high in calories, but they’ll also keep you full longer.
Make it a habit to go for a 30 minute walk after dinner in the evening. Or start a yoga class. Make an effort to move around more all throughout your day. Get up and walk around while you’re talking on the phone. Go play with the kids in the yard or ride a bike. Keep in mind that you can move in 15 minute spurts to meet your daily goals.
Small lifestyle changes will start to add up and you’ll see slow and steady weight loss. And there’s another important reason why you want to keep it real and not try to do too much too fast. The end goal is to keep the weight off. And that will be easier with if you do it slowly by changing the way you eat, the way you move, and your whole outlook on life.
Set yourself up for success by setting small weight loss goals and working toward them.
5 Steps to Setting Successful Weight Loss Goals
For success with your steady weight loss, the first thing you have to do is set realistic goals that will help you keep your weight loss on track and keep you motivated. However, if you set unrealistic goals that you’re not able to reach, it will quickly become discouraging and you may find yourself giving up long before you reach your goal.
So, here are 5 steps to setting successful weight loss goals.
1. Make Your Primary Goal be Health
When your overall goal is to live a healthier life, it’ll be a lot easier to feel successful as you work to make better eating choices every day. This will also help you stay motivated since you can evaluate yourself at the end of the day to determine what you can to better the next day to keep reaching your goal of being healthier.
2. Do Some Research
Before you set your main goal, you’ll want to spend a bit of time doing research to determine what a realistic goal is for you. Ask other people who have already lost weight how long it took them to help you determine how much you can expect to lose and how long it might take you. Then, you will be able to set up a realistic goal for your own weight loss.
3. Set Your “Big” Goal
This is your total weight loss goal and could take you several years to reach. However, it’s important to have this big goal so you know what your target weight loss is. Add a timeline into your goal, whether it’s one year, two years, or five years. It’s important to give yourself plenty of time to reach that goal so that you don’t feel rushed, but also keep it a short enough time to keep you focused and on track.
4. Set Up Milestones
These are little goals along the way that will help you reach your big goal. You’ll want to set these up the same way you set up your big goal: after doing some research and with a timeline. These will be spread out every month, every few months, or even every year.
What’s most important to keep in mind when setting up these goals is that weight loss is typically easier at the beginning and then takes longer as your body’s metabolism changes. So, you may be able to lose 10 pounds in the first
5. Set Up Rewards
For reaching your big goal, set up a big reward, whether it’s buying your dream car or going on your dream vacation. Getting to your ideal body weight and to a point where you can live a healthier life is a big deal and should be celebrated, so don’t be afraid to go all-out.
For your smaller milestones, these should also be celebrated, but in smaller ways. Just make sure that the rewards you set up are activities or anything non-food related, since rewarding yourself by eating junk food contradicts the whole point of a healthy lifestyle!
Follow these tips can help you create goals that are realistic. This will keep you motivated and moving in the right direction. Keep it real!
Loving Life–The Reboot!
This article provides general information and discussion about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice. Consult your own physician for any medical issues that you may be having.