How to Create Achievable Weight Loss Goals

How to Create Achievable Weight Loss Goals

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How to Create Achievable Weight Loss Goals

Fall is the perfect time to focus on better eating, proper nutrition, and weight loss. You have ample time to start creating healthy habits that will before Thanksgiving and the holidays tempt you to wait until the New Year. Like with any goal, whether financial, personal, professional, or in the gym, you need to create reasonable expectations to give yourself the opportunity to succeed. Read on to learn more about how to create achievable weight loss goals.

Body Composition Versus Weight Loss

At TS, we strive to build better bodies not necessarily drive weight loss. Replacing fat with lean muscle may mean little on the scale but improves your overall health, your ability to burn fat, and revs up your metabolism. Our GPT sessions are geared towards building this lean muscle mass.

Be SMART

Losing weight in a healthy way takes commitment, time, and planning. The best way to begin is to create SMART goals, ones that are specific, measurable, achievable, results-focused, and time-bound.  You should create SMART goals for your weight loss and the supporting activities like your strength training goals just like you would create KPIs for your work performance.

Specific: You should figure out what your ideal body weight and body fat percentage should be. We recommend speaking to your doctor or nutritionist to determine what is healthy for you. It is important to have a number in mind as this will make your goal specific. A goal of exercising more often is not specific but attending two HIIT classes a week is more targeted.

Measurable: With a specific goal in mind, you can actually measure your progress and your success in meeting it! Every time you check your numbers, you can see the measurable progress towards your goal. Don’t weigh yourself more than once a week as your body fluctuates day to day. For our GPT clients, we only check your numbers once every three months. You can track your workouts with a variety of apps including Mindbody.

Achievable: Did you pick a reasonable and attainable goal? It is generally recommended that you aim for no more than one to two pounds of weight loss per week. Anything more may require drastic changes that are not healthy nor sustainable for a long-term lifestyle. As you put on more muscle mass, this goal may have to be evaluated.

Results Focused: Goals should be meaningful. In regards to weight loss, is your goal of losing weight supporting more overarching goals like being healthier, training for a race, etc?

Time Bound: When will you aim to complete a goal? Without a definite time period, you will be unable to measure your progress nor will you be able to evaluate your success towards your goal. An open ended goal of losing 10 pounds eventually will likely never come to fruition.  

Long-term and short-term goals

If you can create SMART goals, you can narrow your focus into long-term and short term goals. Long term goals may be your overall body fat percentage while short term goals can consist of monthly weight loss targets, daily calorie counts, and trips to the gym. By completing a series of smaller goals that are all in line with your long term goal, you will be able to make noticeable progress and habit changes to help you along your journey.

Reassess and adjust your goals as needed

We know that committing to a goal is difficult and sometimes you may overreach. It is important to assess your progress and adjust your goals as needed. If you feel that your goal is too difficult, first try breaking it into small goals. If that is still too much, it is better to adjust your target than completely give up. On the flip side, you may find yourself so successful that you may need to make your goal more challenging!

It takes time to change your body composition and so many different factors, from gender, age, to even sleep patterns can impact your body’s changes. Generally speaking, the speed of weight loss depends on how much weight you are looking to lose. If you are heavier, you may be able to lose weight more quickly than someone who weighs less. At the end of the day, it’s about creating goals that work for you and your body.

Our team is here to help you achieve your fitness goals and can provide resources to help you improve your nutrition. Please shoot us a note at nutrition@tsfitnessnyc.com if you have questions regarding weight loss.