According to Lauren Whitt, Ph.D., director of UAB Employee Wellness, ‘If we set lofty weight loss goals, like 10, 20 or 30-plus pounds, and we don’t make progress quickly enough, it’s too easy to get distracted and have our emotions convince us that the goal is not achievable’. However, when you break down your goals into smaller, more manageable short-term targets, like losing one to two pounds per week, Whitt explains that this can lead to better chances of success: ‘Once those first one or two pounds are lost, you can celebrate. Then the next mini-goal can become the focus.’
The Centres for Disease Control and Prevention (CDC) agree that there is a benefit to these smaller weight-loss goals, as people who make them are more successful at keeping the weight off. The CDC recommends reducing your caloric intake by 500 to 1,000 calories per day, as one pound equals 3,500 calories.
Also, it can sometimes be helpful to stop focusing on losing weight, and instead work on not gaining a pound more. Whitt says ‘Look at the number you are now, and tell yourself you will stay right there’ and this will provide better weight control in the future. Further, you need a team of people supporting you, whether in a contest or in an individual weight-loss plan. ‘They are the ones who can pick you up and encourage you on a day when it feels overwhelming,’ says Whitt. ‘These same people will also challenge you to continue to push forward, helping to propel you to greatness and encourage your efforts.’
Finally, if there is a week where the weight loss plateaus or you don’t entirely achieve the initial goals you set, it is vital that you don’t focus on failure but instead persist. ‘If you put forth effort to achieve a goal and fall short, you still have accomplished a great amount, so be encouraged,’ Whitt concludes. ‘Take a moment to be happy with your progress and remember that you still have the opportunity to set a new goal to achieve.’