The first step in the new weight loss journey is deciding how much weight you want to lose. There are lots of ways to set a long-term goal that is both realistic and ambitious. Losing weight is not just a short-term goal but a journey needing careful planning and determination to get lasting results.
People often struggle to know where to start or how to make a plan that fits their needs and goals. To succeed, you need a clear plan based on science that considers your lifestyle, diet, and activity level.
In this article, we'll look at the key steps to set an effective and suitable weight loss plan and how to get started.
The need to lose weight
Many people feel they need to lose weight even when it's not always necessary. Many also have unrealistic ideas about what a healthy weight really is. There are general criteria to decide if weight loss is needed for health reasons or not.
Generally, a person might need to lose weight if they have the following measurements:-
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Body Mass Index BMI:- Over 25.
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Waist circumference:- Waist measurement over 90 cm for women, and over 100 cm for men.
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Waist-to-hip ratio:- Higher than 0.8 for women, and higher than 1 for men.
If the goal of losing weight is overall health, setting a moderate target of losing 5% to 10% of your current body weight can help show many important health improvements and indicators, like Blood pressure andBlood sugar levels.
Other benefits of moderate weight loss include more energy, boosted self-confidence, better fitness, and improved mobility.
Sometimes weight loss goals come from other reasons, like wanting to fit into old clothes, look different, or get ready for an event. As long as Weight loss goals are realistic and don’t go below a dangerous weight, it’s okay to set appearance-related weight loss goals.
Also, you can ask your healthcare provider if it’s a good time to set a weight loss goal.
Setting smart weight loss goals
The key to success in weight loss is setting realistic, long-term achievable goals, staying consistent, and adapting as needed. The SMART system is an effective way to set weight loss goals.
The SMART system goal for weight loss includes these features:-
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Specific: A person should be clear about their intention by adding some numbers and details to the goal, like the start date and the required duration.
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Measurable: How does the person track progress in their journey? Measuring weight, waist size, or exercise performance?
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Attainable: Does the person have the time, resources, and motivation to reach their weight loss goals?
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Realistic: It's okay for anyone to set an ambitious or big goal as long as it’s possible and doable.
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Time-bound: A person should set a deadline for their goal. They can also split their journey into short-term goals to stay on track long-term.
The main important thing to always remember is that the journey of sustainable weight loss takes time and doesn’t happen overnight.
Achieving weight loss goals
Once a person decides they’re ready to lose weight, they need the right tools to make a practical plan. Remember, the healthy rate for losing weight is about 0.5 to 1 kilogram per week. Losing weight at this slow and steady pace gives the body the best chance to keep progress and results long-term.
Also, it's helpful to know how many calories your body needs to lose or maintain weight. Online calculators calories can help you set daily calorie goals to reach your targets.
You can create a calorie deficitwhich helps with weight loss by combining mindful eating and more physical activity. Focus on making healthy choices every day and give yourself time to see progress on the scale or with body measurements.
Consistency is key in the weight loss journey. Also, tracking your progress and writing new goals in a fitness journal can be useful.
Example of a typical weight loss plan
Here’s what a typical weight loss plan looks like using the SMART system for a case called Mariam. Using a combo of healthy eating and workouts is the best way to lose weight, because just dieting can cause muscle loss. Keeping some muscles and building more of them through resistance exercises will help support the final weight loss goals.
Mariam is 170 cm tall and weighs about 72 kg. Her goal is to lose 4.5 kg in 12 weeks. To do this, she needs to burn 300-500 calories daily.
Mariam’s plan to reach her weight loss goals includes:-
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Swapping the morning egg muffin (300 calories) for a bowl of oatmeal (180 calories).
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Replace one soda bottle (150 calories) with sparkling water (0 calories).
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Walking At least 30 minutes at a speed of 3.5-4 mph, 3 days a week (burns about 180-240 calories).
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Exercise Strength training Twice a week for 30 minutes (burns about 140-280 calories).
With this plan, Maryam can create a calorie deficit of 270 to 550 calories per day. By weighing herself about once a week, she can see if these changes are enough to reach her goals or if she needs more changes long-term.
From this example, you can see these changes are pretty moderate. Maryam didn't overhaul her whole life. she just picked a few things she could change to start her weight loss journey.
The interesting thing here is that as Mariam keeps up her healthy habits, she might start making more changes. Not just because she wants to lose weight, but because she feels better, stronger, and more confident.
In the end, if you don't lose weight as fast as you hoped, don't get discouraged. Remember your goal should be realistic and doable. So be ready to tweak your goals and set new ones if the old ones aren't working. Even small progress can really help your overall health and well-being. Focus on little changes that add up over time to big results.
