Setting unrealistic weight loss transformation and fitness goals will lead you to disappointment and failure.
For example, if you need to lose 120 pounds, how will you get it done? You need a great plan or you won’t get there. You can’t guess your way to your goals.
Here are 8 steps to setting realistic weight loss transformation goals:
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1. Have you really ever exercised for an extended period of time?
If you have no experience to draw from, you will need to take baby steps, like starting with walking.
2. How long have you been inactive?
If its been awhile since you exercised, you won’t be able to do an intense circuit training workout right away.
3. How quickly do you want to lose 120 pounds?
Although you may lose pounds quickly at the beginning of your exercise program (like 10 pounds the first week), it will be tougher to burn fat and lose weight in the weeks and months ahead. For example, losing 2 pounds and burning .5% body fat will be good progress during many weeks. So, it may take a year or longer to lose 120 pounds the right way.
4. You may have health problems that slow your progress.
If you have diabetes or high blood pressure, you will need your doctor’s clearance before beginning an exercise program. You will have to start out slower than someone who is more healthy. The good news is that these two conditions can be reversed with exercise and healthy, managed nutrition.
So, you may need to change your attitude about weight loss in general. You have to burn fat if you want to drop pant and dress sizes for good. If you just lose weight, you will probably regain the weight because you haven’t changed your body’s composition (burn fat, build muscle) to lean and toned.
You can have normal body weight and still be fat. Its called normal weight obesity and your health will suffer. Quality of life is what really matters. Make your long-term fitness commitment based on quality of life and you have a great chance of succeeding with your fat loss and weight loss goals!
In a Prevention magazine article, researchers found that 34% of women ages 40 to 60 were more likely to stay with an exercise program if the goal was “overall well-being.” And, I have always said that fat loss is more important than weight loss.
Fat loss takes longer to achieve and permanently changes your body’s composition with a regular strength and interval cardio exercise program.
5. You have to work to get a healthy eating plan that works for you. You may need guidance from a nutrition expert. You must burn more calories than you consume on most days in order to lose weight and burn body fat. This is the law of thermodynamics.
Even if you are a “workout warrior,” the law of thermodynamics still applies. You cannot eat as much as you want (or maintain daily calorie surpluses) and still burn fat and lose weight. On the opposite end, you can’t starve yourself and expect to succeed long-term with weight loss and fat loss.
Find out your basal metabolic rate (BMR). Your BMR is the amount of daily calories your body needs to maintain itself in a resting state. You will use this amount, your daily activity level and goals to set your daily menu.
If you use severe calorie restriction (i.e., don’t eat enough), your body will store fat because it will think you are starving. And, you don’t want to lose muscle, you want to lose fat.
6. Short, intense weight training workouts help you burn more calories and fat during and after your workout.
Thirty minute sessions, three days a week will shape your lean body. On some days, it helps to split up workouts into 2 separate workouts—such as doing two 15-minute strength training workouts (morning and evening) instead of one 30-minute workout.
Similarly, short interval cardio sessions of 20 minutes will burn major fat and spare muscle mass loss. Aim for 2-3 sessions a week. Mix it up with exercises such as sprints, incline stepping and jumping.
7. Since exercise is something you will continue to do for life, it helps to change it up:
–exercising outdoors can be a refreshing change from exercising indoors
–doing something fun and different works too
–such as playing soccer, basketball or tennis (these are 3 of the best natural interval cardio exercises)
–exercising in a totally different place works sometimes—such as running on the trails at the lake
Be sure to take a day off from working out each week—sometimes even on a scheduled workout day. Its always important to listen to your body to avoid over-training injuries.
8. Also, don’t make the mistake of laying around as much as possible until your workout.
Research proves that your fat-burning enzymes shut down when you sit down. Keep your metabolism ramped up all day and burn more calories.
Walking helps you lose the weight and keep it off because it helps you maintain an active lifestyle. Walk at least 30 minutes every day.
In a Mayo Clinic article, “Fitness programs: 7 tips for staying motivated,” these tips are recommended to help you reach your goals:
a. Set short-term goals and progress to long-term goals. Goals should be realistic and achievable. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
b. Make it fun Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league.
c. Make physical activity part of your daily routine If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson.
d. Put it on paper Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary.
e. Join forces with friends, neighbors or others You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.
f. Reward yourself After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
g. Be flexible If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Set your attitude and sharpen your focus to reach realistic and measurable goals! Train hard and smart!
Do you want to:
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE Fast Start Weight Loss Transformation!
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!
4 thoughts on “Realistic Weight Loss Transformation Goals, 8 Steps”
Great steps. It is indeed good to set realistic goals. We cannot expect or hope for drastic losses. It is a process and you will find that having long term effects will get you in the more comfortable zone of what could suit your lifestyle. It takes time to change habits and get your whole mind and body set on routines. Have patience. You’ll get there sooner or later.
Well said. What’s your regular exercise program like?
Good comments…thanks for reading!
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