Setting Goals to Reach Your Ideal Weight
There are hundreds of diets out there that are all claimed to be the best and most effective one out there. There are too many weight loss programs to count and plenty of scams that promise outright magic. The basis of fat loss has always remained a diet based on healthy nutrition and exercise. For successful weight loss that is maintained over the long-term, you have to make permanent changes in your lifestyle and habits.
The thing that most people struggle with is how they can make those changes last. Here are the basics of making a lifestyle change.
1. Make a commitment
Transforming your body takes time, effort and commitment. You have to be ready to commit to making permanent changes and the struggle that comes with it.
Focus is key to staying committed to reaching your ideal weight. Changing your habits takes a lot of mental and physical energy so it’s important to stay on the right path.
You should first make a plan to address other stresses in your life such as work, money and relationships. These will always be a factor in your life and won’t go away completely, you can work to minimise the stress that you feel and how you manage it. Once you are ready to reach your ideal weight, set a start date and start.
2. Find your own motivation
Motivation can come from many places. No motivation is wrong if it works for you.
No one else can do it for you. It’s up to you to lose fat on your own. You’re the one that has to make the lifestyle changes of healthy eating and exercise. Motivation is temporary though and the real challenge comes when motivation is lost and you have to stay consistent.
What is it that motivates you? What is it that will keep you consistent? What will keep you from falling off your weight loss journey?
Make a list of what is important to you to keep you motivated and laser-focused. It could be an upcoming holiday (after winning the HYPOXI 8-Week Transformation), your health, or even a romantic interest. Once you have something, find a way that you can call on that motivation when you’re tempted to stray from the path. It could be a note on the fridge or your ‘Before’ photo.
It always helps to have support on your weight loss journey. While you are responsible for yourself, having a gym buddy that can keep you motivated, encouraged and accountable.
Ideally, you want to find people that will benefit your weight loss journey, find someone that will push you, help create a healthy menu, and support you. You become like the people you spend time with, so find people that you want to be like and it will make your journey much easier.
If you’re a lone wolf, that’s perfectly fine too, make yourself accountable and have a plan to reduce your waist circumference. Track your progress, have regular weight ins and progress photos.
3. Set realistic goals
While this is probably the most obvious, thing in the world, do you actually know what a realistic weight loss goal is? It’s best to aim for 0.5-1kg of body weight loss a week to be in a healthy weight loss zone. To do that, your body burns 500 to 1,000 calories more than you consume, topped off with some exercise.
Depending on how much you weigh, 5% of your body weight may be a realistic goal. Something like that can even be enough to lower the risk of chronic disease, heart disease and increase overall heart health. For example, if you’re 82 kilograms, that’s a goal of losing 4 kilograms.
There are two categories of goals: process goals and outcome goals. An outcome goal could be something like “lose 4 kilograms” while a process goal would be something like “spend an hour in the gym every day”. At the very least, have a process goal that is specific.
4. Enjoy healthier foods
Probably the hardest part of making a lifestyle change is changing your eating habits. Eating habits are ingrained into our entire daily movements. Adopting a new eating style could mean reducing foods with trans fats in your diet, eating more foods rich in vitamins and minerals and has to include lowering the number of calories you consume. It doesn’t have to mean giving up taste, portion size or satisfaction.
One way to decrease calorie intake is by eating more plant-based foods such as fruit, vegetables and grains. Variety is key to helping achieve your goals. You could eat a perfectly calculated meal of chicken, rice and vegetables but after a week you’ll be begging for anything that can give you a little bit of variety.
As a rule of thumb you should:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, and nut butters and oils.
- Cut back on sugar.
- Choose low-fat dairy products and lean meat and poultry in limited amounts.
5. Get active, stay active
While losing weight without exercise is possible, exercising will give your weight loss a boost and make the real difference in how your body looks.
Doing resistance training that builds muscle is the best way to lower your body mass index and get your body in shape, literally. Plus, if you go outside your calorie allowance a little, just burn fat at the gym to stay on track.
Working out also offers health benefits including boosting your mood, reducing body fat, reducing blood pressure, and strengthening your cardiovascular system.
Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
You will probably have an occasional setback. But instead of giving up after a setback, just start fresh the next day. Having a slip up one day shouldn’t be enough to throw progress away. Remember that you’re planning to change your life.
Once you’ve finished setting your weight loss goals, book a 30-minute session at HYPOXI Studio Liverpool.