What’s a Healthy Weight Loss Goal?
A realistic goal
Various research bodies—including the American Dietetic Association, the American Heart Association, and the National Institutes of Health, with its national obesity guidelines—recommend aiming for conservative weight loss of 5 percent to 10 percent of your current body weight. Not only is this achievable, overweight and obese people who can lose up to 10 percent of their body weight can see significant improvements in their health risks. For example, the American Heart Association 2006 Diet and Lifestyle Recommendations point out that even modest weight loss of just 5 percent to 10 percent can have a positive impact in diabetes risk and management.
Check out the charts below for examples of what it means to lose 5 percent to 10 percent of your current body weight:
Goal: Lose 5 percent of your body weight
You weigh … | … your target weight is … | … so to reach your goal you need to lose: |
170 lbs. | 161 lbs. | 9 lbs. |
195 lbs. | 185 lbs. | 10 lbs. |
232 lbs. | 220 lbs. | 12 lbs. |
285 lbs. | 271 lbs. | 14 lbs. |
Goal: Lose 10 percent of your body weight
You weigh … | … your target weight is … | … so to reach your goal you need to lose: |
170 lbs. | 153 lbs. | 17 lbs. |
195 lbs. | 175 lbs. | 20 lbs. |
232 lbs. | 209 lbs. | 23 lbs. |
285 lbs. | 256 lbs. | 29 lbs. |
How fast can you drop pounds?
Most guidelines recommend that you take up to six months to reach a 10 percent weight loss goal. That’s because, even if you can lose it fast, it’s easy to gain back once you go off your program. It’s better to lose a small amount and maintain it, than to lose and gain large amounts yo-yo style. When a person frequently loses and gains, each new dieting attempt takes longer to lose the same amount of weight, and it is more quickly regained. This may be the body’s way of preserving energy during what it senses as an energy-deficient state.
The USDA Dietary Guidelines recommend aiming for slow weight loss by eating fewer calories while maintaining an adequate nutrient intake and increasing physical activity. So aim to lose from one-half to two pounds a week—or, more commonly, one to two pounds a week—by reducing calories by 500 to 1,000 per day.
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Junkfood101,
When you crave junkfood, think hard about what exactly you are craving.. is it the salty? cheesey? crispy? Then make a list of healthier options like cheesey broccoli made with low-fat cheese or salty veggie stir-fry that will still satisfy that craving.
If it really is just a specific junk-food like mozzerella sticks you are craving though, invest in low- cal mozzerella sticks from the grocery store and keep them in the house (though not part of your planned diet, which you should have). That way, you'll know you always have an alternative if your spinach and grilled chicken salad just isn't hitting the spot.
Be careful not to make a meal out of the junk food. Eat your salad first and if you STILL crave the junkfood, have a small portion of your back-up food and skip desert that night.
Knowing that you will lose out on a planned desert (small vanilla cone or equal calories is desert) might be enough motivation to rethink whether that mozz stick is really worth it now.
They key is not to deny yourself anything, but to use a barter system in your diet to regulate your intake overall.
Lady of the house,
hobbies! Recently I undertook sewing mine and my boyfriend's halloween costumes from scratch, (hand stitched!) It was relaxing and took as much effort to do as if I was just sitting in front of the T.V. (perfect for nighttime activity!) but it kept my hands busy and away from the snack bowl. Plus, it made me feel so accomplished to see the finished product whihch raises my faith in myself that I CAN complete huge projects that I set my mind to (familiar weight loss story?).
If sewing isn't your thing, try painting, drawing, write a novel, play dress-up, have sex! Food is an addiction and my technique for weightloss (50 lbs so far!) is substituting the harmful addiction for a productive addiction. (Farmville on Facebook is good too.)
Also, never underestimate the power of the internet. Currently, I'm using this blog as a distraction from the kitchen because I've already eaten dinner and I know the cravings I feel are only out of boredom. Congrats and good luck!!
I have enjoyed reading all comments but would like to second those comments about why someone who is so perfect is even reading on site such as this. To brag or insult the rest of us that are here for much better reasons. I am a middle aged married women w/two grown children, 4 grandchildren and a stressful and demanding management position.
Food has always been my friend, mostly due to my insecurities throughout my life. Food does not judge you or let you down. As most everyone else noted here, I am struggling to lose a lot of weight. Currently down 30 pounds from my high of 334, it has been a real challenge to find other ways to deal w/my stress and loneliness in the evenings. My husband retires early due to his job and I am often spending too much time in front of the tube, snacking and then feeling lousy about it.
Many health issues prevent me from too much exercise. Even an evening stroll takes its toll on my foot and knee chronic conditions. And, losing weight is the only way to improve those issues, but my resolve just is waning.........what do others do when they are lonely and bored in the evening........I read a lot but have not found something satisfying enough to make a difference.
Join the Fifty Million Pound Challenge. I did and have lost 28 pounds so far. On my way to lose 12 more pounds which will put me at 140. I walk at lunch everyday for 30 min, take the steps and do aerobics once a week, trying to do twice a week. I cut the sugar ( but still have my Oreos and Ben & Jerry's) once in awhile. I do my ab core training every night.
The Fiftymillion pound challenge can be found at www.50millionpounds.com. It was started by Dr Ian Smith b/c as a Doctor he was tired of seeing the effects of obesity on African-Americans. Plenty of support at the site.
Good Luck.
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