In making the committed decision to lose weight, many people aim for a dramatic weight loss – a goal they hope to reach as soon as possible. But it’s important to remember that when dropping pounds, you need to do so safely and realistically. A healthy approach in which you lose the weight in small, short-term goals will help you to ultimately achieve your desired results.
Slowly, But Surely
If you’re hoping to lose a large amount of weight, such as 50 pounds or more, you may need to readjust your weight loss expectations. Some people who wish to lose a lot of weight might find small weight losses over a longer time period disappointing. But, in fact, this is preferred over losing massive amounts of weight in a shorter time, since the weight could return as soon as a person ceases their intense dieting ways. Dramatic weight loss is often very self-defeating. The healthiest weight loss method is committing to changing your lifestyle and diet long-term, watching as the pounds drop slowly, but surely, and then maintaining that loss. In determining your healthy weight, calculate your body mass index using the BMI calculator provided by the National Heart, Lung and Blood Institute. According to consistent evidence from studies and nutrition experts, a healthy weight means a BMI less than 25; overweight is a BMI of 25 to 29.9, and obesity is defined as a BMI of 30 or higher.
A Realistic Goal
A realistic weight loss recommendation is aiming to conservatively lose 5 percent to 10 percent of your current body weight. For example, if you weigh 195 pounds, a five percent loss would equal a target weight of 185 pounds, and you would need to lose 10 pounds to reach that goal. Similarly, for a 10 percent weight loss, you would need to lose 20 pounds to reach your target weight of 175 pounds. This type of a weight loss goal is achievable, and even at a modest weight loss of about 10 percent, an overweight person will likely notice significant health improvements. According to the American Diabetes Association, for people with Type 2 diabetes, losing a small amount of weight lowers blood glucose, blood pressure, and cholesterol levels.
The USDA Dietary Guidelines recommends aiming to lose one to two pounds a week, which means you’ll need to burn 500 to 1,000 calories more than you consume each day, through a low-calorie diet and regular exercise. It’s best to be realistic about your time frame, which means taking up to about six months to reach a 10 percent weight loss goal so as not to risk gaining back what you lost. If you need to lose 25 pounds, that’s about a three-month weight loss program. It’s always healthiest to lose a small amount at a time and maintain that weight loss, than to lose and gain back larger amounts.
Celebrate the Milestones
You’ll probably want to have a long-term weight loss goal, but certainly remember to celebrate those short term goals along the way. They’re important in keeping you motivated, happy, and inspired. Instead of simply focusing on a 25-pound loss, celebrate that first five-pound loss. And track your progress by recording your mini-successes online or in a journal to help keep you motivated.
In losing weight slowly – and realistically – you’ll be more likely to keep it off. And isn’t that the ultimate goal, really? In dropping the pounds slowly, you’ll have had time to change your behavior, like eating less and exercising more, which will help to ensure the weight stays off for good.
