Losing weight is not a sprint, but a long-term journey to change and maintain a healthy lifestyle. However, in the journey to regain shape, many people are often attracted to quick weight loss “tricks”. In fact, the real foundation for successful weight loss is building a realistic and healthy program that suits your body and lifestyle.
How to set a goal to lose weight safely?
Here are five simple tips that can help you set realistic weight loss goals for yourself:
1. Be ready for a new lifestyle
Losing weight is more than just a number on the scale, it is a change in your lifestyle habits. You need to be mentally prepared that this journey will require time, effort and perseverance. Changing your daily habits and sticking to a plan takes a lot of energy, so make sure you are ready to commit to a new way of life. Once you are ready and motivated, pick a start date and get started.
2. Set realistic goals
One of the most common mistakes when losing weight is setting goals that are too high and unattainable. This can easily lead to discouragement when you don’t meet your expectations. Therefore, it is important to set achievable goals.
First, determine a realistic target weight that you want to achieve. It is recommended that you aim to lose 5 to 10% of your starting weight, which is an achievable goal.
Second, consider carefully the time frame in which you can achieve it. For example, a realistic goal is to lose 0.5 to 1 kg per week to maintain your health.
By planning to lose weight slowly and healthily, you will form new lifestyle habits and be better able to maintain them.
3. Make healthier food choices
Once you have set realistic goals for yourself, you can start your weight loss program. Start by assessing your eating habits and identifying what you can change. When starting to change your eating habits, remember that you should reduce your daily calorie intake, but still eat foods that make you feel full.
A little tip is that losing weight does not mean starving, but making smarter choices, specifically:
- Increase green vegetables, fruits, whole grains to create a feeling of fullness for a long time.
- Add healthy proteins from fish, white meat, beans, low-fat dairy to maintain muscle mass.
- Gradually reduce foods high in sugar and refined starches.
- Don’t skip breakfast, because this meal helps maintain energy and limit overeating at later meals.
The important thing is that you still feel full and satisfied, instead of being constrained by harsh diets.
4. Stay Active
In addition to a healthy diet, exercise is another important factor in weight loss. To lose weight effectively, you must burn more calories than you take in. While it is possible to lose weight without exercising, exercise can burn some calories that dieting cannot. The amount of calories burned through exercise depends on the intensity, frequency, and duration of physical activity. Try to think of new ways to move instead of just going to the gym.
5. Stay Motivated
Losing weight can be a long process, but the most important thing is to stick with your new lifestyle. Find different ways to motivate yourself, whether it is through a support group of friends or a fun reward at a weight loss checkpoint. Staying positive is essential, and self-compassion is key. Tell yourself that you can, and will, achieve your weight loss goals and create a new lifestyle for yourself with hard work and perseverance.
