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Weight Loss Goals - The difference between success and failure.

Turn your thoughts into action. Here's how to create successful weight-loss goals.

Well-planned weight-loss goals keep you motivated and focused. They are your plan for change and the transition into your healthy new lifestyle.  Not all goals are helpful, though. Unrealistic and aggressive weight-loss goals — for example, setting unreasonable or sometimes impossible goals, like losing 20 pounds each week or fitting into your high school jeans by next Thursday will undermine your efforts. And if these goals are too far beyond reach, you’re more likely to feel frustrated, discouraged and maybe even depressed enough and junk your weight loss plan altogether.

 

10 tips to help, not hinder, your weight loss efforts.

• Personalize your goals. Set goals you’re capable of obtaining. Take into account your limitations. Also, take into account your personal fitness level, health concerns, motivation and available time. Fashioning your expectations to your personal situation helps you set attainable goals.

• Write your goals down. When planning, write everything down, including the details. When and where will you do exercise? How will a new weight loss plan fit into your schedule? What do you need to get started?

• Plan for setbacks. Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced them. Brainstorming and identifying potential roadblocks and can help you overcome some of the setbacks and stay on track.  But, if you do have a setback and go off of your weight loss plan don’t beat yourself up about it. Just get right back on the plan.

• Evaluate your progress. Were you able to successfully meet your goals last week? Did you set your goals too high? Think about what worked and what didn't. Plan for how you will reach your goals this week.

 

• Aim for realistic weight-loss goals. Healthy weight loss occurs slowly and steadily, 1 to 2 pounds a week. To achieve this, you need to burn 500 to 1,000 calories more than you consume each day through regular exercise and a low-calorie diet.

 

• Focus on the process. Make your goals "process goals," such as exercising regularly, rather than "outcome goals," such as losing 50 pounds. Changing your process (habits) is the key to losing weight. Make sure that your process goals are specific and realistic, like walking for 30 minutes a day, five days a week.

 

• Think long term and short term. Your short-term goals will keep you engaged on a daily basis, but your long-term goals will motivate you over the long haul. Your short-term goals (for example, walking 30 minutes every day) can become stepping stones to reaching long-term goals (running in a marathon).

 

• Pick a date. Timing is critical, often making the difference between success and failure. Choose a definite start date and don't put that date off for anything.

• Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. I personally use 10-pound mini-goals and it works for me. Remember that you're in this for the long haul. Anything you undertake too extremely or too vigorously will quickly become uncomfortable and you're more likely to give it up

• Adjust and reassess your goals as needed. As you progress in your weight loss plan be willing to change your goals. If you started small, you might be ready to take on larger challenges