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Keeping Weight Loss Goals Realistic
By: Scottsdale Weight Loss Center
Published: June 5, 2010
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Weight loss experts say that false-hope syndrome may actually prevent you from losing weight. If you have unrealistic expectations about losing too much weight too quickly, you’re more likely to drop out of a weight loss program and start overeating again.
The best way to lose weight is to set sensible, realistic goals that you’re more likely to reach. Reaching these goals will give you a sense of accomplishment and encourage you to keep working toward more long-term goals.
Three Ways to Set Realistic Weight Loss Goals
- Resolve to lose slowly.
Without medical supervision, a realistic goal is to lose 1 to 2 pounds per week. That’s the ideal number for losing weight in a healthy way and keeping it off in the long term. Medical weight loss programs increase the amount of weight you can safely lose to between 2 and 7 pounds per week. - Do the math.
Most experts agree that an achievable goal is losing 5 to 10 percent of your starting weight. For example, if you weigh 200 pounds, you should start with a target weight loss of 10 to 20 pounds. Keeping in mind that you should be losing 1 to 2 pounds per week, it could take you 5 to 20 weeks to meet your initial goal. - Set short-term goals.
It’s okay to have a general idea of how you want to look or feel a year from now. But start small with goals you can reasonably achieve in a shorter amount of time. Instead of focusing on losing 25 pounds, decide how you’ll reward yourself once you’ve lost the first 5.
Although it may seem like setting smaller goals will set you up for smaller success, you’re actually more likely to make long-lasting changes to your health and appearance by losing weight slowly
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
