Weight Loss Goal Setting
By Randy Sabourin, President, Personal Fitness, Inc.

So it’s time. You’re finally serious about dropping those 10, 20 or 30-some pounds that have been weighing you down too long. An important first step is believing you can succeed. What can give you confidence is a personal plan to fit your lifestyle. Write down your goals:

Figure how much to lose, and how quickly. Forget the quick-fix miracle plans - “30 Pounds in 30 Days!” It’s time to think long-term; evaluate success in terms of months and years, rather than weeks.

Gradually increase the length and intensity of your exercise to avoid burnout.

Prepare mentally for permanent change and set a healthy goal of 4-5 pounds a month. (One pound a week requires a deficit of 3,500 calories - through more exercise and less food, enough to burn 500 calories a day).

Determine your daily calorie goal: Multiply your goal body weight by 13 if you are somewhat active or 15 if you are more active. Most dietitians recommend eating as normally as possible; just eat less. Tip: People often overestimate how much they eat. Use measuring cups or a food scale until you learn what smaller servings look like.

Keep a diet diary. Record what you eat, how much and when for a few days to spot eating patterns. For example, if you tend to binge on snacks mid-afternoon, make sure you have healthy, light choices handy. Watch for any emotional triggers.

Give your kitchen a makeover. Change the balance in your food supply to more fruits, vegetables and whole grain products, and less meat and fatty, high-calorie snacks. Switch to low-fat/nonfat dairy foods. Tip: If you can’t resist your favorite temptations - cookies, chips, beer -get rid of them. Allow yourself a favorite treat once or twice a week, such as ice cream or a glass of wine.

Schedule your exercise. Don’t leave it to chance. Plan to do something physical every day, and write it down. Gradually increase the length and intensity of your exercise to avoid burnout. Tip: Studies show the most consistent exercisers are the ones who do it first thing in the morning, before the day’s events interfere with a workout.

Now get ready to meet the challenge, you can do it!

Return to Front Page

Download Newsletter as a PDF - CLICK HERE