Setting realistic and attainable weight loss goals is one of the most crucial factors in maintaining your progress and success along the weight loss journey for the long haul. People jumpstart their weight loss journey all the time by setting super aggressive goals for themselves, such as very strict diets, crazy workouts, and large amounts of weight loss in a short time frame. While it is true that these strategies will allow for rapid weight loss, it is a concern that those types of goals are difficult to maintain in the long run. Setting a realistic goal will allow you to focus on the big picture and make progress overall in a healthy and maintainable way.

1. Targets Goals That Are Achievable

For those starting on the weight loss journey, a good goal to shoot for is about half a kilogram to a kilogram each week.

This is a healthy amount that will allow your body to kickstart the weight loss journey and have time to adjust. Instead of attempting to set an aggressive goal in the form of trying to lose 20 kilograms, consider setting a long-term goal in the form of a series of smaller short goals.

• First goal: lose 3 to 5 kilograms

• Next goal: lose another 3 kilograms

• Long-term goal = reach your desired weight

This will allow the person to feel rewarded in their progress.

2. More Than Just The Number

There is more to the weight loss journey than the number on the scale. The amount you lose is super important but your daily habits are very influential as well. Below are some examples of behavior goals:

Incorporating vegetables into two meals each day

• Consuming 6–8 cups of water

• Walking 7,000–10,000 steps each day

• Working out 3–4 days each week

• Being physically active 3 to 4 times a week

• Cutting down on sugary drinks and snacks before bed

You can control behavior goals every day, regardless of the scale, and that’s what makes them so powerful.

3. Know Your “Why”

When things get difficult, understanding the reason you’re losing weight can help keep motivation high.

For example, do you want to:

• Increase your energy levels?

• Less joint pain?

• Greater confidence?

• Better overall health?

• More comfortable in your clothing?

When you need motivation, look back at the reasons you wrote down.

4. Use Methods You Can Maintain Long-Term

A good weight-loss plan doesn’t feel like punishment. Extreme dieting makes your body very stressed and can backfire. Instead:

• Do workouts that you enjoy.

• Eat meals that satisfy your hunger.

• Adjust your plan to fit your schedule, because life can get busy.

If you can’t follow a certain method for at least six months, it’s probably not something you can realistically do.

5. Assess Progress in Various Ways

The scale is only one way to assess progress. Look for several other indicators of progress:

• Clothing fit

• Stamina improvement

• Mood and energy enhancement; better sleep quality

• Reduction in size (waist, hips, etc.)

• Strength and mobility enhancements

Multiple methods help assess the progress in clearer ways.

6. Keep Patience and Self-Kindness

Expect your weight change to not be linear. It’s common to go through plateaus, gain weight, or not lose any weight for some time. Imperfect weight loss is normal. What really matters is how consistent you can be.

Conclusion

In order for weight loss goals to be realistic, you’ll need to be open to making steady changes to your actions and habits. You’ll do better to focus on making consistent changes to your lifestyle that you can keep up for the long haul, instead of making extreme changes all at once for quick results. Prioritize flexibility and what is actually feasible for you to lose weight, and you’ll go on to not just keep that weight off, but lead a healthier and happier life.