Set realistic goals for weight loss to remain motivated and healthy.
When embarking on a new weight-loss journey, it's normal to be eager to set goals and meet them quickly. Unfortunately, the healthiest weight loss is achieved slowly to make sure the weight coming off remains off in the long term. Setting healthy goals and following your progress will help you to stay motivated and learn what works and doesn't work in your diet and exercise routine.
Instructions
1. Determine what your goal weight is based on the ideal weight range for your height. Body mass index (BMI) is often used to determine ideal weights, with the healthy range being from a BMI of 18.5 to a BMI of 24.9. To calculate your BMI, divide your weight in pounds by your height in inches squared. Then, multiply the resulting number by 703.
2. Establish a healthy diet and fitness plan in writing. Determine what your daily and weekly calorie deficit will be based on how much you're eating and how much you're exercising. You must lose 3,500 calories to lose 1 lb. of body fat. One way to create a deficit would be to eat 250 calories less than your body requires and burn 250 calories through exercise every day, resulting in a deficit of 500 calories a day, or 3,500 a week.
3. Plan on losing 1 or 2 lbs. per week, as this is the recommended healthy speed that ensures you will lose only fat and keep it off. Depending on your deficit, determine how many weeks of weight loss until you hit your goal weight. For example, if you're losing 3,500 calories from dieting each week and 3,500 from exercise each week, plan to lose 2 lbs. a week.
4. Adjust your goal date if your weight loss happens faster or slower than you calculated. Different people lose weight at different rates, and some people will need more or less time than others. Likewise, some people initially lose a large amount of weight and then weight loss slows and they must adjust their goal date or fitness plan.
