Weight Loss Goals: Setting Goals to Lose Weight and Keep it Off

Every January 1st, tons of people all over the world decide that this is the day , the day that they finally begin their weight loss journeys. They'll shed those last stubborn ten pounds or start to lose one hundred pounds or more. They join a gym or lace up those brand new shoes and head out the door, only to return in pain, vowing to never torture themselves again. Just like that, their weight loss plans are thwarted.

When you set weight loss goals, no matter how many pounds you want to lose, there's more than one right way to do it, but even more wrong ways. If your aim is to lose weight and keep it off for good, try these five tips for long-term success.

1. Be realistic: As cute as that size four dress looks hanging in your closet, are you really going to wear that again, fifteen years after the fad ended? Are your body type, age and lifestyle likely to maintain 110 pounds? Sure, 120 pounds sounds great, but if you last weighed that when you were 15 years-old and able to eat everything in sight without gaining a pound, this same weight may be out of reach for you now, in a healthy way.
2. Calculate: It's easy to pick numbers out of the air; you may say you want to lose twenty-five pounds or wear size 36 slacks. To really figure out what's a realistic weight loss goal for you, however, you need to crunch some numbers. The American Heart Association website has a good starting point for calculating how many calories you should consume each day. Sedentary people need fewer calories than active types, and younger people need more calories than older folks.
3. Get ready to work: While many people keep searching for that elusive, magic diet pill that burns off fat while they continue to eat cookies and cake, it doesn't exist. Successfully shedding pounds takes work and dedication. The best weight loss plans consist of two components: diet and exercise. "Diet" doesn't mean a short-term fix with extremely restricted calories, however. A healthy diet is one that you should plan to maintain for life. Whole grains, low-fat dairy, fresh fruits, vegetables and lean protein should make up the bulk of your meals, with the occasional treat thrown in so that you don't feel deprived. And you have to get moving if you don't already exercise! The same type of exercise isn't for everyone, so you'll need to find an activity you like in order to make it more enjoyable, and more likely for you to stick with it. Even walking around your neighborhood for thirty minutes is better than sitting on the couch watching television for that same half-hour.
4. Seek motivation: The first day or week of a weight loss plan can be exciting. You might feel proud of yourself for tossing out the last Twinkies and greasy bags of chips. After a while, especially if your weight loss hits a plateau, you may find your motivation lacking. Look for inspiration around you, whether it's a subscription to a fitness magazine or the reward of new running shoes when you hit the five-pound mark. Place a picture of yourself at a healthy weight on your refrigerator, and it'll serve as a reminder of what you stand to gain if you reach in your fridge for carrot sticks instead of pudding.
5. Take baby steps: Unless you're a contestant on The Biggest Loser , chances are you're not working out up to eight hours a day. You're not suddenly faced with a kitchen full of nothing but healthy, whole foods. Small steps do add up, so don't feel you have to do everything at once. Every week, try replacing one fried meal with a baked one. Buy whole grain bread instead of white the next week. Replace whole fat milk with two-percent and so on.

It's not easy losing weight, but it's not impossible, either. Setting realistic goals for healthy weight loss at the beginning of this journey can help make the process simpler and more enjoyable for you, allowing you to keep the weight off for good.