Setting Goals for Weight Loss

 

 

There are lots of reasons for people who are overweight or obese to lose weight. To be healthier. To look better. To feel better. To have more energy.

No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.

Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.

What you weigh is the result of several factors:

  • how much and what kinds of food you eat
  • whether your lifestyle includes regular physical activity
  • whether you use food to respond to stress and other situations in your life
  • your physiologic and genetic make-up
  • your age and health status.

Successful weight loss and weight management should address all of these factors. And that's the reason to ignore products and programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that says you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling fantasy and false hope. In fact, some people would call it fraud. Furthermore, the use of some products may not be safe.

A Realistic Approach
Many people who are overweight or obese have decided not to diet per se, but to concentrate on engaging in regular physical activity and maintaining healthy eating habits in accordance with the Dietary Guidelines for Americans, emphasizing lowered fat consumption, and an increase in vegetables, fruits and whole grains. Others who try to diet report needing help to achieve their weight management goals.

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule and your goal.

Here's how to do it:

  • Check with your doctor. Make sure that your health status allows lowering your caloric intake and increasing your physical activity.
     
  • Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It may not produce headlines, but it can reduce waistlines. It's not "miracle" science just common sense. Most important, it's prudent and healthy.
     
  • Make time in your day for some form of physical activity. Start by taking the stairs at work, walking up or down an escalator, parking at the far end of a lot instead of cruising around for the closest spot. Then, assuming your physician gives the okay, gradually add some form of regular physical activity that you enjoy. Walking is an excellent form of physical activity that almost everyone can do.
     
  • Consider the benefits of moderate weight loss. There's scientific evidence that losing five to 10 percent of your weight and keeping it off can benefit your health lower your blood pressure, for example. If you are 5 feet 6 inches tall and weigh 180 pounds, and your goal weight is 150, losing five to 10 percent (nine to 18 pounds) is beneficial. When it comes to successful weight loss and weight management, steady and slow can be the way to go.

For many people who are overweight or obese, long-term and healthy weight management generally requires sensible goals and a commitment to make realistic changes in their lifestyle and improve their health. A lifestyle based on healthy eating and regular physical activity can be a real lifesaver.

Determining Your Weight/Health Profile
Overweight and obesity have been associated with increased risk of developing such conditions as high blood pressure, Type 2 diabetes and coronary artery disease.

Use the program below to determine your BMI and healthy weight range.
 

 
Keeping Track of Your Progress
Studies show that those who monitor and keep track of their progress will have a higher rate of success then those who don't. Use the Baseline Worksheet to keep track of your progress.
 

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All diet, exercise, or health information presented by PreventDisease.com is for education purposes only. The material is not intended to be a substitute for medical counseling. The site is intended to help you make informed decisions about your diet, exercise, and health. Before adhering to any of the information or recommendations presented throughout the PreventDisease.com web site, if you have concerns, you should consult with your own physician or healthcare practitioner.