Tracking your progress and setting realistic goals are two effective ways to achieve a healthier weight. Tracking and setting weight loss goals can be powerful tools in your quest for lasting weight loss. Charting your progress can keep you motivated. Looking back at your progress can help you feel more confident when you experience setbacks.
Multiple research studies have shown that setting a weight loss goal helps people lose weight. Researchers also found that people who are motivated by fitness and health over appearance are more likely to maintain weight loss efforts.
This article will give you more information on how to achieve weight loss goal this 2024 and how they can help you achieve your goals.
Weight Loss Is Largely a Matter of Numbers
You will lose one pound per week if you consume 500 calories less than you burn each day. The gap will be different for everyone. Weight, age, gender, genetics, and other factors will determine the number of calories that you require.
Here are some ideas to help you achieve your goals.
A study by Trusted Source examined 36,794 participants in a weight-loss program. It found that people who set higher goals were less likely than others to abandon the program at the end of 24 weeks. The authors of the study said that people who were motivated by fitness and health over appearance are also less likely than others to quit. However, they added that more research is needed.
A study conducted in 2016 by Trusted Source on 35,380 participants in a weight-loss program showed that those who set goals were more likely to succeed than those who did not. They lost 65 % Trusted Source on average more weight in a year compared to those who didn’t set goals.
How Can I Set a Monthly Weight Loss Goal for Myself?
Many healthcare organizations suggest setting specific, realistic goals.
You can also change your habits or behaviors rather than just focusing on the numbers on the scales. You might want to increase your physical activity and eat healthier meals.
The best way to lose weight is by combining exercise and eating fewer calories. You are using more energy, while also taking in fewer calories. Walking 30 minutes a day, five days a week might be a specific goal. The goal must be clearly defined and achievable. You may want to walk every day, but there are other things to consider, like having to work late or taking a sick leave. Five times a week is more realistic.
Other realistic and specific goals include replacing high-fat meat and dairy with low-fat alternatives and adding more fruits and vegetables to each meal. This is more specific than just “eat healthier” and realistic than reducing your food intake drastically.
Tools for Tracking and Setting Weight Loss Goals
There are many tools available to help you track and set your weight loss.
Try, a nutrition application to help you track your food intake or plan meals.
A calculator called MyPlate is a free nutrition tool that provides personalized recommendations on how much food to eat depending on your age and sex as well as weight, height, and level of activity.
You can also use the following methods to track your progress and set goals:
- Take photos of your progress to track your progress
- How to use a scale for body weight tracking
- Journaling your mood, eating, and exercise each day
- Joining a support or weight loss group
- Working with a healthcare team
Exercise and Weight Loss are Important
It is uncomfortable to carry around excess weight and can be harmful to your health.
Follow these three steps to calculate your body weight:
- Multiply the weight of your body in pounds by 703.
- Calculate your height by multiplying it by inches.
- Divide the resultant number from step 3 by the resultant number from step 1.
Obesity is linked to serious health issues, such as heart disease, strokes, diabetes, and certain types of cancer.
Limiting the amount of calories consumed through diet is one way to help someone lose weight. Exercise can also help you burn more calories.
Exercise and Diet: Benefits of Each
Combining exercise and a healthy diet can be a better way to lose weight than relying on calorie restriction. Exercise can reverse or prevent the effects of some diseases. It can lower blood pressure and cholesterol levels, which could prevent a heart attack.
It can reduce the risk of certain cancers, such as breast and colon cancer, and help to boost confidence and well-being, which may reduce anxiety and depression.
Exercise can help you lose weight and maintain weight loss. It will increase metabolism or the number of calories you burn each day. Can help maintain and increase your lean body mass and the number of calories that you burn every day.
How Much Exercise Is Needed for Weight Loss?
For maximum health benefits, you should exercise aerobically at least three days a week and for 20 minutes each time. If you are looking to lose weight, it is best to exercise for longer than 20 minutes. Just 15 minutes of moderate activity — like walking a mile — every day can burn 100 calories more (assuming that you do not consume extra calories afterward). The equivalent of 10 pounds can be achieved by burning 700 calories per week. Over one year, you can lose up to 10 lbs.
Summing Up!
Setting a weight loss goal this 2024 is a great way to ensure your success. Speak to your trainer or healthcare team like Primebody Sculpting about the best intensity to use for each workout. Consult a doctor or go to a clinic before starting any fitness program if you have a special health concern, such as diabetes or a heart problem.
