Setting goals is an essential part of any successful weight loss journey. Goals are more than just a desired outcome, they’re an important motivational tool that can help you stay focused on your journey and showcase your hard work in a meaningful way. Research has shown that individuals who set goals as part of their weight loss journey are more successful than those who do not, losing on average 65% more weight.
It’s also important that your goals are realistic. Setting lofty goals like losing 10 pounds in the two weeks before your beach vacation might sound great in the moment, but you’re only setting yourself up for frustration down the line that might cause you to quit altogether.
You might already have a long term weight loss goal in mind, like losing fifty pounds in one year. Long term goals are great and help you keep your eye on the prize, but short term goals can be a helpful tool to keep you motivated along the way and celebrate your progress. An example of a short term goal might be to exercise for thirty minutes, five days a week for one month.
The CDC recommends that weight loss goals be specific, realistic, and forgiving (aka, give yourself some wiggle room).
For weight loss, a recommended target is 1-2 pounds per week. That means that over three months, you might aim to lose 12-24 pounds. Set your personal goal based on your desired outcome, but also what you can realistically achieve in a given time period. Remember that goals that target steady and gradual weight loss are more successful than those that aim for major weight loss, fast.
Weight loss goals don’t always have to be about the number on the scale either. If you want to eat healthier, a good goal might be to replace five meals per week with salads for one month. Any outcome you desire can be made into an achievable goal as long as you are specific in what you are going to do, realistic in the scale and time frame you can achieve it, and not too rigid that you end up discouraging yourself if life happens and you can’t meet your goal.
There are several methods you can use to track your weight loss goals, and it’s important to find which one works the best for you.
For something easy to use and accessible, you might try a health tracking app like MyFitnessPal or Tally.
If you prefer tangible evidence of your progress, you might like to use a weight loss journal or even just good old pen and paper to track your diet, exercise, and weight loss.
Tracking your progress is an essential part of working towards your goals, and it can be incredibly motivating to see how far you’ve progressed on your journey, even in just a short time.
The first step when reaching any weight loss goal, whether it’s a short term or long term goal, is of course to congratulate yourself! You’ve worked hard, and it’s paying off. Achieving a goal can be a reward in itself, but it’s also important to treat yourself with something special to reward your continued commitment.
After achieving a short term goal, you might reward yourself with a relaxing bath, a massage, or a new book or magazine. Avoid food-related rewards, like a “cheat day,” as these might set you back in your progress. There are plenty of ways to treat yourself that don’t involve food, get creative with something you love!
When you finally hit that big long term goal, make sure you reward yourself with something just as exciting. Buy yourself some new clothes, take yourself on a weekend trip somewhere, or even organize a photoshoot to celebrate your new figure!
Most importantly, once you’ve reached your goal and rewarded yourself, it’s time to set your next goals. Now that you know you can set goals and achieve them, there’s no limit to what you can do once you set your mind to it.