Is Your Weight Loss Goal Realistic?
Learn how to set (and meet) healthy goals
I once read a story about a woman who complained to her doctor about her
frustration with weight loss. The woman had lost 25 pounds but was not
satisfied. "I will not be happy until I lose 25 more pounds," she
Her doctor then asked her a series of questions: Are you feeling better? Do
you sleep better? Is it easier to climb a flight of stairs? Can you bend over
and tie your shoes? Do you feel better about yourself? The patient answered
"yes" to all of the questions.
Her doctor was incredulous. The 25-pound weight loss had substantially
improved her health and her quality of life, yet the woman was still not
It's not uncommon for dieters to set lofty weight loss goals for themselves.
Some reach back umpteen years to their wedding day or college weights. Others
fantasize about looking like a supermodel, even though their naturally large
frames may make this an impossible goal.
A 2001 study from the University of Pennsylvania found that on average,
overweight people set a goal of losing 32% of their body mass. That's three
times the amount needed to achieve better health. The truth is, it's unlikely
that most dieters will be able to lose one-third of their body weight. Setting
extreme goals is a setup for disappointment and failure.
You can achieve your goal weight -- as long as it is reasonable and
attainable. Remember that you're on a journey to improve your life and health
and gain control over your weight. It's not about perfection.
Instead of shooting for a size that has not been seen in your closet for 10
years, set more attainable goals. Even modest weight loss can improve your
blood pressure and your cholesterol, blood sugar, and triglyceride levels.
Losing as little as 10 pounds can put the zip back in your step and make you
feel terrific about yourself.
To help keep you motivated toward meeting your ultimate goal, set mini-goals
you can reach within a month or so. Track your progress, and reward yourself
along the way for improving your eating and exercise habits.
For example, on weeks when you get to the gym five times, treat yourself to
flowers, a movie, or a ball game -- whatever feels like a reward to you. This
will help keep your attitude positive and remind you of the benefits of a
Changes You Can Live With
You can lose weight on virtually any diet. But to send those extra pounds
packing without a round-trip ticket, you must find healthful strategies that
you can stay with forever.
The reason we call the food component of the Weight Loss Clinic program an
"eating plan" is because it is not a diet. A diet is something you can
go on and off of; an eating plan is for life.