Whether you’re looking to drop five pounds or 50 pounds, losing weight can come with its fair share of challenges. In most cases, causing the number on the scale to go down involves a lifestyle shift, whether that be the foods you’re putting in your body or your relationship with movement and exercise. With time, you may need to invest in some new clothes, and perhaps some https://www.askmen.com/sports/bodybuilding/best-running-shoes.html">workout-friendly kicks, too. The first step is getting on board with the fact that yes, you’re ready to make a change.
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“Before setting goals, it’s important to check in with yourself,” says Dr. Wayne Scott Andersen, co-founder of https://www.optavia.com/" target="_blank">Optavia and New York Times Bestselling Author. “Begin by understanding where you’re starting from, both physically and mentally. Get to the bottom of what really matters to you. Intrinsic motivation is the key to creating lasting change in your life.”
Step two? Setting smart goals. When you have an idea of what you’re going after, this helps keep you on the right path, adds Andersen. “Goals made should not only be specific, but they should be small and achievable,” he adds. “When motivated, we tend to bite off more than we can chew. Start with the simplest, easiest goal imaginable. Make the threshold for success so low that it takes little effort to be successful and begin to establish the habit through repetition first.”
The right, smart weight loss goal will vary from person to person. Nevertheless, a few rules apply across the board. To help you determine what aspects should be a part of your weight loss goal, how often to check your progress, and the https://www.askmen.com/fitness/workout/common-at-home-workout-mistakes.html">most popular mistakes made in goal setting, we caught up with some of our favorite health and fitness experts.
What Is a Realistic Weight Loss Goal?
Goal setting is important, whether we’re talking about your aspirations at the scale or a career milestone. When it comes to figuring out what a SMART (a popular acronym that stands for specific, measurable, attainable, relevant, and time-bound) goal is for you and your body, make sure first and foremost to consult with a physician or expert. This person will ask you important background questions about your medical history and lifestyle, and be well-informed to assist you in choosing something that’s realistic.
“You want to choose a number that is possible for you,” says Lisa Young, Ph.D., RDN, a weight-loss expert and author of https://zdcs.link/ZE6wm" target="_blank">Finally Full, Finally Slim. “For example, it’s not helpful to say that you want to weigh what you weighed in high school if you are now in your 30s or 40s.”
After you set a goal, be mindful of how much weight you’re losing and at what rate. While it’s normal to lose more weight at first when implementing healthier habits into your routine (this is commonly referred to as “water weight”), it’s most common to drop around two pounds per week as time goes on, adds in Young.
It could also be beneficial to set shorter-term goals that help you get to where you want to be, says https://www.google.com/search?q=dr+pamela+peeke&rlz=1C5CHFA_enUS763US763&oq=dr+pamela+peeke&aqs=chrome.0.69i59l2j0j0i395l2j0i22i30i395l2j69i60.1598j1j4&sourceid=chrome&ie=UTF-8" target="_blank">Dr. Pamela Peeke, the Chairman of http://jennycraig.com/" target="_blank">Jenny Craig's Science Advisory Board. “Think a bit more short term, such as a certain amount of weight you'd like to lose per month,” she adds. “Setting shorter-term goals like this can help keep you on track for an overall bigger weight loss goal.”
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Most Common Weight Loss Goal-Setting Mistakes
As with any big goal, it’s easy to hit a few hurdles on your way to a healthier, happier life. Here, experts address some of the most often mistakes made when setting and going after weight loss goals.
1. Going After Your Goals Alone
Make sure you seek out a support system to help you on your way. “Any successful person will tell you it took a team to accomplish their goals,” says Andersen. “Get a coach, a workout buddy, a meal prep buddy, a lunchtime walking buddy, a personal trainer, a counselor, or whoever you can to help you.”
Don’t just take his word for it, research agrees. Studies show that support and guidance increase your chances for success in reaching your optimal weight. Plus, snagging the right workout buddy may even push you to up your sweat intensity. Research published in the journal https://www.nature.com/articles/ncomms14753?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_deeplink_PID8099906&utm_content=deeplink" target="_blank">Nature Communications even reveals that exercise habits can be contagious. Over a five-year period, researchers analyzed the daily exercise habits of more than a million people and found that people would run more often and farther if they saw their friends doing it, too.
2. Being Too Hard on Yourself
This may not be what you want to hear, but the fact is that you will not be successful one hundred percent of the time, and that’s OK. The “mistakes” and failures happen to teach you something, says Andersen. “When you do fail, reframe that experience as a learning opportunity and extend self-compassion,” he adds. “At the same time, don’t let yourself off the hook completely. Stay committed and get back on track. Any journey, especially when it’s health-related, is a series of ups and downs, not a straight line.”
3. Being Afraid of Food
Food is needed to fuel you, not hurt you! In order to lose weight, you do not need to starve yourself. “Focus on eating healthy, smaller portions that will fuel your body but also help you shed those extra pounds, such as lean protein and veggies,” says Peeke.
4. You Become Obsessed With the Scale
When you fixate only on the scale, you begin to conflate health with weight. The reality is health is a much wider, more dynamic thing than just what's on the scale.
Focus on your “why” and see the non-scale victories. Work on adopting healthy habits in all areas of your life to feel better, including healthy mindset and surroundings, incorporating motion, mindful eating, and better sleep into your day. “These habits add to your quality of life by getting your mind and body working together to work for you,” says Andersen.
Be mindful of how often you’re stepping onto the scale, as well, to create healthy boundaries. “Reducing the frequency of weighing to one to two times weekly can help create a more healthy relationship with the scale,” suggests http://exercisewithstyle.com" target="_blank">Kristin Gillespie, MS, RD, LD, CNSC. “You want to pay more attention to non-numerical characteristics of weight loss such as increased strength or endurance, reduced clothing size, or improved fit of clothing, or simply the way you're feeling.”
6. Pivoting Too Soon
Depending on what’s going on with you and your body, some won’t immediately see the changes in their body. Rather than get discouraged, stay the course. “Your body needs time to adjust to the change and this is one thing that can discourage those who are just starting off,” says Dr. Ava Williams, a primary care doctor at https://www.doctorspring.com" target="_blank">Doctor Spring. “Consistency is the key to achieving your fitness goals.”
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