How To Set And Plan Realistic Weight Loss Goals
Be the change you want to see. A LadyBoss is in control of her destiny, her situation, her health, her body, and in turn, her life.
Kaelin Tuell Poulin ‧ Former IFBB Pro athlete and Co-founder of LadyBoss Weight Loss
If you’ve come to the decision that you want to lose some weight, the next step is determining how much of it you should lose. Because so many people begin diets and lose hope quickly, you’ll want to make sure your diet and goals are realistic.
Every person is different, and while weighing 100 pounds might be ideal for your friend, it is probably not ideal for you. You don’t want to lose too much weight, you should simply want to be at your ideal weight and aim for realistic weight loss goals.
What Is Your Healthy Weight?
In order to determine your ideal weight, using the Body Mass Index is a good way to start. This looks at a person’s weight in relation to their height. No matter your height, if you’re under 18.5, then you’re underweight. So no one should aim for a BMI under 18.5.
A healthy weight is known between 18.5-24.9, so any of these is safe for a goal. The taller you are, the higher your BMI can be. But if your BMI is between 25-29.9, you’re considered overweight. If it is 30 or more, then you’re obese. Charts determining your ideal BMI regarding your age and sex are available online and in health stores or gyms.
TIP: In order to determine your ideal weight, using the Body Mass Index is a good way to start. This looks at a person’s weight in relation to their height.
Be Realistic To Your Age
Similarly, you’ll want to make sure you are aiming for a BMI that is realistic to your age. You may have had 18.5 BMI when you were 18, but if you’re 40 and looking to have that again, you might be out of luck. Our metabolisms change as we get older, so you’ll want to always take that into account when realizing weight loss goals.
Don’t aim for an 18.5 because that’s what you were when you were a teen. Aim for a BMI that is realistic to your age, and will cause you feeling fit, healthy and slim, rather than stick thin.
The Bottom Line
Weight loss goals can mean the difference between success and failure. Realistic, well-planned weight loss keeps you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle.
Keep in mind, you can lose a large amount of weight fast, but you need to do it safely and under a doctor’s care. However, the safest weight loss method is to eat less and exercise more, with a plan and goal of losing one to two pounds per week.
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According to the Centers for Disease Control and Prevention (CDC), it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
Ideally, your weight should fall between a BMI of 18.5 and 24.9. Try this quick calculation to get a sense for the guidelines. These healthy cut-offs give you a pretty big range of about 40 pounds (or 20 kilograms) that's considered healthy for you.
There are 7,700 calories in one kilogram, so if you wanted to lose weight at a rate of one kilogram per week, you would need to reduce your overall calorie intake by 7,700 calories, or 1,100 calories per day.
A healthy weight loss means dropping one and a maximum of two kilograms a week. It is considered safe, and helps improve your chances of maintaining a healthy weight in the long term. You have to burn or decrease your calorie intake by 1,100 calories a day in order to lose one kilogram per week.
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