It is a sad fact that when it comes to weight loss many set very unrealistic expectations and end up failing miserably. Many set overly aggressive weight loss goals such as losing 10 pounds (around 4.5 kgs) in a week.  In general, most people want to shed their fat in the shortest time possible and this leads to miserable failure. Understandably, they cannot wait to get to the end as soon as possible and attain their dream body. However, it is important to note that healthy weight loss has to be gradual. Moreover, those that set such unrealistic expectations and consequently fail end up feeling dejected, losing confidence and belief in themselves. At the same time those who do shed off kilos fast in a short time span by some fad diet end up regaining the weight soon.  This is why it is very important to set realistic goals when it comes to losing weight.

 

So what is a realistic goal?

 

In my perspective a realistic goal is a goal that represents an objective towards which an individual is both willing and able to work. A realistic goal is a high goal that presents a challenge to the goal setter but at the same time it is not beyond their reach.

 

So how much weight loss should I aim for?

 

National heart lung and blood institute of USA (NIH) states that weight loss per week should be within the range of 1 to 2 pounds (0.45kgs to 0.91kgs) per week. Any more would be considered excess and thus unrealistic. Furthermore, this should goal should be set for a period of 6 months and must then be readjusted after this period based on the amount of weight.

 

What are the benefits of a realistic goal?

 

Setting a realistic goal also helps to keep you motivated for the things that you want to achieve. When you are absolutely clear about what you want to and can achieve, it is easier to channel the energy towards its achievement and keep motivated than when you have vague plans or no idea whatsoever about what you would like to accomplish.

 

Another important point to support the reason to form a realistic goal is that a realistic goal makes you accountable to yourself. It makes you take concrete actions about what you want rather than just dreaming and talking about them. For example, suppose you plan for reducing between 1-2 pounds a week, you need to take steps towards achieving this. Your next step will be to find out what is required to be actioned to achieve my targets. Findings of NIH state that a “A diet that is individually planned to help create a deficit of 500 to 1,000 kcal/day should be an integral part of any program aimed at achieving a weight loss of 1 to 2 pounds per week.” Thus, you will first need to establish what your calorie intake is at the moment. This will help establish how much intake you need in order to create a deficit of 500-1000 kcal/day. So this is as follows:

 

Amount of my intake at present – (500/1000) kcal/day = Amount that I must aim to intake

 

This goal setting helps you set standards to live up against what you have committed yourself to. When you fall short to meet these objectives, you become accountable to yourself.

 

So what should I take with me from this article?

 

Setting realistic goals make all the difference between success and failure in weight loss and are important because they allow you to map your way towards an achievable goal, and let you determine your progression. As you can see from above, you can make short-term plans which when achieved draws you closer and closer towards achieving your overall goal.