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Satisfaction is the Death of Desire!
Registered: Aug 2007
TEAM ASYLUM - Realistic Goals - Friday 9/18
Setting Realistic Weight Loss Goals
Realistic weight loss ambitions can help you stay on track—and reach your diet goals.
By Kathleen Doheny
Turns out, it's not the occasional piece of Death by Chocolate Cake that does in our weight loss efforts. It's the universal wish to lose a lot of weight ASAP and the expectation that we can simply diet it away easily.
Weight control experts call it the false-hope syndrome -- when dieters have unrealistic expectations about exactly how long it will take to shed excess pounds.
Unfortunately, research shows that unrealistic expectations boost the risk of dropping out of a weight loss program. And though at least one study has found that dieters may temporarily eat less if their expectations are too high, that undereating may be replaced by overeating at the very next temptation.
Overall, experts concur, unrealistic weight loss objectives are not productive, and can trigger failure. The best way to go: smaller, realistic goals, says Janet Polivy, PhD, a psychologist at the University of Toronto at Mississauga, Canada.
The question is: How do you set realistic weight loss goals?
5 Ways to Set Sensible Weight Loss Goals
When WebMD asked the experts for their tips on setting realistic weight loss goals, their recommendations came down to a few simple strategies. But before you put these to use, remember to talk your weight loss plans over with your doctor.
Resolve to lose slowly
"Medically, most clinicians would say goals of losing five to 10 percent [of your start weight] are achievable," says Jennifer A. Linde, PhD, assistant professor of epidemiology at the University of Minnesota, Minneapolis.
So if you weigh 200 pounds, a reachable target would be to lose 10 to 20 pounds.
Do the math.
"A realistic goal is losing 1 to 2 pounds a week to stay healthy," says Linde.
That means being realistic about your time frame. If you need to lose 25 pounds, figure you are embarking on at least a three-month program. Fifty pounds? Assume a time frame of at least six months. Aim to burn 500 to 1000 calories a day either by eating less, exercising more, or both.
Set short term goals.
Reach for minimilestones. Instead of focusing on just losing 25 pounds, go for -- and celebrate -- that first 5-pound loss.
Track your progress.
Record your successes in a way that works for you. Take advantage of online programs, use a notebook, or keep a journal. Whatever keeps you on track.
Think about long-term goals.
"It's OK to think big, Linde says, "but it may mean starting small and working towards a big goal."
So if your long-term goal is losing 50 pounds in a year, for example, maybe your short-term goal is getting through the day without eating too much.
There's an old saying: Lose it slowly, keep it off. This adage makes sense for at least one reason: Losing weight slowly means you've had time to adopt new behaviors, like eating less and exercising more.
And when you focus on the process of changing your habits --- not just on losing weight -- those new and healthier habits will be a big boost in helping you attain your weight loss goals.
Change your ways before your ways change you!
| 9/18/2009 5:38
Who's got the karma? I got the karma!
Registered: Apr 2009
good morning A-Team...uhhhhhh...i mean TEAM ASYLUM!!!
I've literally been up all night because my blackberry which i typically use for my alarm clock decided to take a crap on me yesterday. yea...it won't even turn on! sooooo i've been paranoid that i would sleep in, and drifted in and out of sleep ALL NIGHT LONG....pretty exhausted right now!
great start mike!! i was actually talking about this topic with my doctor yesterday--realistic weight goals. he is VERY impressed with the weight that i have lost (nearly 45 pounds since april). he also runs a weight loss clinic out of his office for people who are in need of "medical weight loss" such as diabetics, patients with high blood pressure, etc. i told him about the BFL program and he stressed the importance of having specific SHORT TERM goals...especially after i told him i was "planning" on losing another 50 lbs he commended me for staying within the 1-2 lbs./week and encouraged me to keep up with what i was doing...so....YEA!!!!!!!
matt--don't forget to have FUN in the process!!! i know this can be a hectic time, but really, ENJOY IT!!!!! and one last word of advice....get as much sleep as you can now!!!!!
joc--you craaaaazy thing you! glad you and your masochistic self are feeling great you're going to be an awesome lara croft for halloween!!!!!
well, my plans for today are to finish a backsplash in an amazing 6 bedroom 6 bath home that is 4 stories high...pretty amazing house!!!! staying positive that everything will go as planned...seems like everything was just WRONG the last 2 weeks--the store i subcontract through has a)not ordered enough tile for 2 of the jobs i was on, b)ordered COMPLETELY the WRONG tile for another job....soooooooooooo, like i said, i'm hoping for a nice, easy day (crossing my fingers on this one!)
my great-aunts funeral is tomorrow so i won't be around much.
i have an ultra sound of my thyroid set up for Monday night and a visit to the spine clinic on oct. 9.
OOOOOHHHHHH.....and some GOOOOOOD NEWS:
tomorrow is the last day of challenge 2 for me!!! yea! i made it through another challenge!!!!!! i will be taking FINAL PICS on sunday....pretty excited!!!
have a great day TA!!!!
**s h a n a**
Never stop. One stops as soon as something is about to happen.
Nothing happens until I make it happen.
| 9/18/2009 6:45
Powerlifting ... do you have what it takes?
Registered: Aug 2006
hi guys... glad I had a rest day yesterday. It was much easier to get out of bed this morning. I needed the extra recovery time - doesn't surprise me, training this week has been brutal!!
gotta get ready here and can pop in later, maybe around lunch, but not much time right now unless no one in my house wants to eat today.
This was a great start... I remind people all the time that 1% per week (of BW) is a realistic average loss and that more than that is not very healthy... despite the popularity of the Biggest Loser, it sets so many people up for weight loss failure when they try a plan and are losing at a healthy rate but get discouraged.
See ya later!
If you are flammable and have legs you are never blocking a fire exit - Mitch Hedberg
| 9/18/2009 7:32
TrackaSlackin is my real job
Lord of the Karma
Registered: Aug 2007
Greg, gee...don't give yourself time to train or anything. LOL
Joc, how's Aub liking Pschool? Glad you got your house done! Can't get anything accomplished on my end either!
Telle, you still doing WW teaching? I'm trying to get mom to go (again). I told her I'd go with her even though I'm (obviously) not trying to lose weight right now. I thought I'd go for the support. I'm digging the Monster hunger guy!
Shana, awesome job finishing up your challenge!!! Sorry about the funeral. I'm glad you've got your appts lined up! Hope there's good news in the end! Take pics of the tile job I'm mapping out my tile needs!!
MM, good to see ya! How's UD feeling? Any baby bump yet? We understand you've got alot on your plate!
MikeyB, Great Start today! Some good things to remember. It makes such a difference to remember the right way to weightloss. I'm trying to keep that in my head as I'm moving UP the scale right now. Gotta remember that it'll all come off after b/c I know what I'm doing!
I'm in my office today (on Tracker ) and off to the gym for a really long wkout tonight. I'm heading to the store for a new fitness swimsuit too to start incorporating water (yuck) in my regimen. I'm in a challenge at the gym so I've got to mix it up a little!
Have a great day!
knocked up again
| 9/18/2009 8:15
Registered: Sep 2005
I hope you are all doing great and killing your challenges.
Just popping by to say "hi" I never intended to leave TA I just havent been here forever! It started when I was commuting to work from camping for a few weeks, then that turned into training for a new job, now the new job and all of Allies new activities. Other than fb updates I do very little on the computer these days. the second job finishes when the snow flies so I hope I can return then!
| 9/18/2009 8:22
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