Realistic weight loss goals -- strategies for success

Having realistic weight loss goals are strategies for success. How? Well, it's then simpler to gather our thoughts and focus on what we need to do to solve the problem. Mastering anything, including weight loss, requires focus. So, setting manageable goals is crucial because realistic weight loss goals are doable.

The purpose of having goals, in general, is not to indefinitely dream of a brighter future but rather the aim is to assist us in focusing on the present moment and foster effective action to begin solving or achieving, now!

Without goals, we are unfocused, undisciplined, out of control, with no direction in life, slaves to passing whims and fancies. There's no lasting happiness without control, balance, and direction. Realistic goals, in whatever areas of life, enable us to liberate ourselves and become happier problem solvers and achievers.

Realistic weight loss goals 1: take control for fat loss

As Brian Tracy emphasizes in his series "The Psychology of Achievement," goals are critical for living well because they enable us to control the direction of our lives. Whether we like it or not, our lives are in perpetual flux. The critical question is whether we take charge of the flux or the flux takes charge of us.

Knowing how to set goals properly is not always easy.

A balance is necessary for a balanced life. Being out of balance is being unhappy. Balance is required for happiness. Furthermore, our aims must be compatible with each other, and they must be compatible with our values.

Here's the best way to begin to clarify your most important values: ask yourself, if time and money were sufficient, what would I be, do, or have?

In other words, if you didn't have to worry at all about time and money, what would you do with your life? Alternatively, if time and money were no objects and you learned that you would suddenly die in six months, what would you spend those six months doing?

Even though a balance of aims is necessary, they must be prioritized (ranked). Some are more important than others are. What do you really want out of life? Of those aims, which are the most important?

2: here is your plan

(1) Setting realistic weight loss goals include using our website to learn how to eat correctly, and then establish those eating habits.

(2) If you are able-bodied, are not too heavy to exercise comfortably, and willing to exercise, learn from our website the exercise choices, choose the ones you will stick with, not the ones you hate, then establish the exercise habit.

(3) If you are not able-bodied or you are too heavy to exercise comfortable, don't worry you can still make good progress by following our dietary recommendations.

(4) In addition, learn from our website what foods to avoid and then avoid them.

(5) Also, plan to avoid various food-tempting situations and stick to that plan.

(6) In relation to all the above, you will find the pages for everything you need to know on the menu/navigation buttons.

(7) In setting the above realistic weight loss goals, three steps are required.

(8) First, write down and prioritize them.

(9) Second, plan for how to make those habits concrete in your life.

(10) Third, test and tweak your plan as you work it.

3: objectives for fat loss

(a) After simply listing them in writing, separate them into categories.

(b) Prioritize the categories using 'A' for your most important category, 'B' for your second most important category, and 'C' for your third most important category, and so on.

(c) Finally, set a deadline for achieving, or putting in place, each objective, write out the resulting list, and post it somewhere where you'll see it daily (for example, on the refrigerator door).

(d) Begin each realistic weight loss goal statement with the word "I" and write the sentence in the present tense. In brackets after the sentence, write the deadline for initially establishing the habit or achieving it.

4: mindstorming lists

For each major objective, practice what Earl Nightingale called "mindstorming" to list everything you can imagine doing that might enable you to achieve it your goal.

Find a quiet spot early in the morning when your mind is fresh. Take a blank sheet of paper and write at its top: "What can I do to achieve _________ in the next ________." Fill in the first blank with your goal and the second with its deadline.

Do not evaluate, judge, or criticize your answers initially—just write them down. Let yourself go. Be creative. Even consider writing down the opposites of previous answers! If you later think of better answers or better ways, add them to the list.

Then organize your possible action steps into a realistic plan of action. Your plan should be based on both priorities and sequence. To set priorities, plan action steps for aims that are more important before planning them for less important aims.

Though it is important to have one major aim at a time, you should do a little bit every day to keep working on a balance of diet and fitness and avoiding food-tempting situations, as part of your realistic weight loss goals.

To have a coherent sequence, when action step Y is not possible until action step X has been taken, then plan to do X before Y.

Many people find it best to work in specific periods of time. Perhaps break down your plans of action into weekly and daily activities.

The fact is that we thrive on effective routines, and that is what you are planning. When you have finished the plans, write down the resulting overall plan of action. Then put it in a prominent place where you can see it each day.

Realistic weight loss goals -- take action today

To achieve our aims, we need to discipline our thoughts and focus on what we must do for weight loss. Therefore, take action as soon as possible! The plan of action that you work out is worthless until you begin working the plan. Please do not wait to have everything perfectly in order to begin: just start. Do something. Unless you are ill or injured, at a minimum, do something every day to achieve your first objective.

Do not expect too much of yourself too quickly; it is a form of self-sabotage. It is fine if your initial steps are just baby steps: what is critical is doing something daily that moves you in the right direction. One step at a time is all it takes to begin any journey including one to weight loss!

Review how well you are doing at the start of every month. As you discover what does and does not work best for you, simply revise your plan accordingly. The steps are all necessary if you want to make your dreams come true.

We suggest aiming for 1 pound of fat loss weekly, which is actually about 1½ to 2 pounds of body weight.

As difficult as it may be to lose body fat, it is more difficult to keep it off. That's why it's important to have realistic weight loss goals and install good habits so that your behaviors become easier because they become automatic.

The pages of this free website can help you do that if you keep referring back to them.

It is only by working in a disciplined way that you will achieve your dreams and what is an ideal for you.

Regarding lasting weight loss, it's useful to know your objectives in terms of body fat percentage.

For example, don't worry too much about body weight if you are doing strength training because if you lost twenty pounds of fat and replaced it with twenty pounds of muscle, your weight would not have changed but your body composition would have changed significantly. You would not only look trimmer and feel better, but would also be healthier and stronger too.

So, whether you are planning to include exercise or not, what would be a good target regarding body fat percentage and weight?

Regarding what you should weigh, we cannot answer that question here because there are too many individual variables to take into consideration (such as height, age, and body composition).

However, if you are overweight or obese, then a good initial goal in terms of body fat percentage might be 25% if you are female, and 20% if you are male, but check with your physician who will be able to measure your body fat percentage, unless you already know how to do it.

Eventually, aim for about 10% of body fat if you are male and about 15% if you are female.

6: further help

Do you have any self-limiting beliefs that are blocking your way? Do you have habits that are not serving you well? Do you have low self-esteem? For emotional support with setting doable realistic weight loss goals, or if you feel that you are failing, in the psychology section of our website we have the following pages to help you:

  • 1. Psychology for Weight Loss
  • 2. Emotional Eating: How to Cure It
  • 3. Meditation for Weight Loss and Tranquility
  • 4. Meditation Techniques
  • 5. Releasing a Psychological Trap
  • 6. How to Build Self-Esteem
  • 7. Overcome Obstacles to Weight Loss
  • 8. Breathing Exercises for Relaxation
  • 9. Mind Visualization for Weight Loss
  • 10. Behavioral Weight Loss Tips
  • 11. Commitment and Weight Loss
  • 12. Realistic Weight Loss Goals (this page)
  • 13. Learning for Weight Loss
  • 14. Positive Attitude
  • 15. Stress Making You Fat

You will find the direct links to those pages on our site map/index.

The first link below is where to make the best plans for weight loss, and the next two links are from the psychology section in case you need some emotional support.

Best Weight Loss Plan


Also see our short video (below) about the psychology of Living Well in the Present Moment:

The link to the video above, for those who might want to save it.

Recommended books for realistic weight loss goals

The books are available at some good bookstores, especially and, usually in Kindle and paperback form, sometimes as hardbacks. If you found the page informative, these books are excellent further reading suggestions.

  • B. Biehl's Stop Setting Goals If You Would Rather Solve Problems
  • D. E. Bradford, HOW TO EAT LESS -- EASILY!
  • M. Lauen & J. Clark, YOU ARE YOUR OWN GYM

On most pages of our website, we aim to recommend the very best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.

We hope you found the realistic weight loss goals page useful and that it will help on your journey to weight loss.

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