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Weight loss goals: How to set them

Weight loss goals are the first and most important step in achieving healthy weight reduction. While losing weight may be on your mind all the time, it won’t work unless you set healthy, effective weight loss goals. If you’re wondering why you’re never successful in losing weight, here are some things to keep in mind.

According to the NCLB, setting healthy weight loss goals is one of the most important steps you can take in your fitness journey. Health Shots reached out to Dr. Ankit Potdar (Consultant – General Surgery) at SRV Hospitals to discuss how to set medically-approved weight loss goals that will help you stay healthy and in shape.

What does it mean to set weight loss goals?

A weight loss goal is a clear and measurable goal to reach a specific weight by a certain time. These goals provide guidance and motivation as you progress in your weight loss journey. “Achievable goals consider your health, your daily routine, and long-term changes,” explains Dr. Potdar. “They help you stay motivated, track progress, and establish good habits for long-term health.”

How to Set the Right Weight Loss Goals?

The goal of a weight loss goal should be a steady and long-term weight reduction. Dr. Potdar outlines what to consider when setting weight loss goals:

  1. Establish a balanced weight loss goal

Rather than focusing solely on weight loss, set weight loss goals that promote healthy habits, such as regular exercise and a balanced diet

  1. Approach weight loss slowly

It is recommended to approach weight loss gradually, starting with a gradual decrease of about 1 to 2 pounds each week. Big changes can be difficult to stick to, and may not be beneficial for your overall health.

3. Focusing on overall health

Yes, your primary goal is to lose weight, but that doesn’t mean you should deprive yourself of any nutrients, exercise excessively, or do anything that could negatively impact your overall health. Keeping your health and wellbeing in mind is the key to successful weight management.

  1. Understanding your weight loss goal

The first step to setting a realistic monthly weight loss goal is to understand your overall weight loss goal. You should aim for a gradual weight loss, such as 0.5 to 1 kg per week, or approximately 2-4 kg per month. Consider factors such as your current weight, your metabolism, and your level of physical activity.

  1. Divide and Conquer

If you want to achieve long-term results, break down your monthly weight loss goals into smaller, easier-to-achieve weekly goals. Focus on building a healthy lifestyle, including regular exercise and a healthy diet.

  1. Regular Check

It is important to regularly check your goals and modify them as needed, based on how you are feeling. Knowing your body helps you achieve better weight loss results.

What is the right amount of weight to lose in a month?

This question is important because the correct answer will also help with weight management. A healthy and consistent weight loss target is usually 0.5-1 kg per week, or approximately 2-4 kg per month. Rapid weight loss can cause problems such as muscle loss or other health issues. 

When determining your weight loss target, consider factors such as your initial weight, your metabolism, and your general health. 

Small and consistent changes in diet and activity are essential for long-term weight management and good health.

How do weight loss medication work in this goal setting?

Most weight loss drugs work by modifying the way your body metabolizes food, controls hunger or absorbs nutrients. They can help you burn more calories, feel fuller and manage hunger more effectively. “It’s important to talk to a healthcare professional before adding any medications to your weight loss plan to make sure they’re in line with your health and weight loss goals,” says Dr Potdar. “For long-term results, look at weight loss medications as part of a multi-faceted approach that includes exercise, a healthy diet and behavioural changes.”

What are the tools that will help you set and track your weight loss?

Several tools can assist individuals in setting and tracking their weight loss goals effectively:

1. Digital Apps and fitness trackers

There are many apps available online that help you track your calorie intake, track your exercise sessions, and create progress charts. Invest in a fitness tracker to track your activity levels, your heart rate, and how many calories you burn each day.

  1. Food journals

 Keeping a written or digital record of your food intake helps you become more aware of your eating habits and can help you identify areas where you need to improve.

3: Weight scales

 Digital scales can provide you with accurate weight measurements and some advanced models can even calculate your body fat percentage (BFP).

  1. Measuring tape

 Keeping track of your body measurements, like your waist circumference, can help you gain insight into your physical changes beyond weight loss.

  1. Online communities

 Various weight loss forums provide you with support, advice, and motivation from other like-minded people. Working together can help you feel more accountable, motivated, and more likely to reach your weight loss goals.


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