Set Realistic Goals |
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Set realistic goals. A realistic goal for rate of weight loss is a half to one kilogram per week (one to two pounds), on average. You will not lose fat, which is your healthy weight loss goal, much faster than that. Do not expect to lose weight steadily because most people don't. The usual experience is to lose some, then stay the same weight for a while, then lose some more. It's not unusual to go back up a little, if only because you have gained some muscle by exercising or because your body is retaining some fluid. If you understand that this variable rate of losing weight is what most people get, you should not let yourself get discouraged during the periods when you aren't losing any. It's par for the course. If you achieved this rate of weight loss for thirteen weeks, you would have a total loss of 6 to 13 kilograms after three months. That's what we suggest you set as your first weight loss goal. If you are using contracts to build your motivation, you will remember from Unit 4 that we advised you not to set too distant a goal. Effective motivators are goals you can achieve reasonably soon. That's why we suggest you have two contracts, one to stick to your weight loss program each week and the other to achieve a loss of 6 to 13 kilograms in three months. If this would leave you still above your ideal weight, set it as an intermediate goal. When you have achieved this one, then you can set another goal with a new contract, to lose another 6 to 13 kilos in the next three months. Repeat this pattern as often as you need to achieve your final ideal healthy weight, knowing you are giving yourself realistic tasks and optimum motivation.
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