While gaining weight is easy, losing it is not only hard but definitely not fun. So, does this mean you should just toss your scale and forget about losing weight?
No, you shouldn’t! What you need to do is set achievable goals. In other words, instead of gunning for a big, scary “goal weight” that seems so far in the future you can barely imagine it, set tinier targets instead. You have to set small goals and figure out what you want to do to reach them. If you stop picturing what you’re going to look like a year from now, it will be easier to get there.
How to set weight loss goals
1. Think short-term
This might seem counter-intuitive, but don’t allow numbers to let you down. What you need to do is figure out where you want to be next week, not in two years. Don’t think 20 kg but 2 kg. If you’ve got a long road ahead, create a mini goal of losing, say, 5% of your body weight first. Instead of focusing on the numbers on the scale, it’s also helpful to think what you want to gain – better self-confidence, more energy or a longer life.
2. Plan a diet
You have to come up with a proper diet strategy to succeed at losing weight. So, look at your diet and figure out what the changes you need to make are. You don’t need to make extreme changes at first, like give up carbs for good or commit to a vegan lifestyle. Drastic changes just aren’t necessary. Make small tweaks instead; for example, drink less coffee or eat less sugar.
3. Get fit
Exercise is part of the process. To help you stay motivated, find a reason to exercise. It could be training for a 5 km marathon or simply to become stronger. Just remember, the journey is much more important than the reaching of the actual goal.
4. Don’t be unrealistic!
Seriously, you won’t lose 10 kg a week. Forget about TV shows where people lose ridiculous amounts of weight in short periods of time. Realistic goals are 1 -2 kg a week, depending on how much weight you have to lose. It’s important to note that any loss counts! Quick weight loss often leads to quick weight gain. Therefore, be realistic and take it slow.
5. Track your successes
Don’t forget to take time to look back and revel in all the hard work you’ve put in – and how it’s paying off! Take notes or use an app to track your food intake and activity levels. According to studies, people who do this are more likely to stick to their plan. In addition, when you plot your weight loss over a couple months, it can remind you how well you’re doing.