Set small goals and lose weight

If you’re struggling to lose weight, try focusing on smaller goals. 

The key to effective weight loss lies in setting smaller goals according to Dr Lauren Whitt (Ph.D), director of the University of Alabama at Birmingham (UAB) Employee Wellness. 

"If we set lofty weight loss goals, like 10, 20 or 30-plus pounds [5, 10 or 15-plus kgs], and we don't make progress quickly enough, it's too easy to get distracted and have our emotions convince us that the goal is not achievable.” 

Focus on smaller weight loss goals 

Breaking down goals into smaller, more manageable short-term targets can lead to better chances of success said Whitt. "Once those first one or two pounds are lost, you can celebrate," Whitt added. "Then the next mini-goal can become the focus."

According to the Centers for Disease Control and Prevention (CDC) the benefit of smaller weight-loss goals is that weight lost gradually and steadily tends to stay off!

Since one pound (half a kg) equals 3 500 calories, the CDC recommends reducing caloric intake by 500 to 1 000 calories per day.

Focus on halting weight gain 

Another tactic is to stop focusing on losing the weight, but instead on not gaining a kilogram more.

Grant Martin, an editor with the UAB Office of Public Relations and Marketing, participated in the state of Alabama's Scale Back weight-loss contest on a team at UAB, and used this mind-set to help lose 7,2 kilograms over the 10-week contest - 2,7 kilograms more than the Scale Back goal!

"I started running to help with my weight loss, and I got on the scale every day to make sure I wasn't going backwards," Martin said. "Often there wouldn't be any change, but weighing regularly kept me motivated so that I was able to drop a pound or two [half to one kg] each week."

Martin added that participation in a contest that involved having a team also helped him.

Focus on a weight loss team 

A team of people supporting you, whether in a contest or in an individual weight-loss plan, is crucial according to Whitt, who said, "They are the ones who can pick you up and encourage you on a day when it feels overwhelming. These same people will also challenge you to continue to push forward, helping to propel you to greatness and encourage your efforts."

Focus on success, not failure 

"If you put forth effort to achieve a goal and fall short, you still have accomplished a great amount, so be encouraged," Whitt said. "Take a moment to be happy with your progress and remember that you still have the opportunity to set a new goal to achieve."

 

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