Weight Loss Goals To Target

This is an excerpt of my Free Weight Loss Plan, the Don’t Go Broke Weight Loss Plan.

You want to lose weight and you know you need to set short-term, mid-term, and long-term goals.  But what should these goals be?

1. Weight: Your weight is an ideal candidate to use as a goal, especially short-term goals.  If you do not have a quality scale, purchase one for accurate results.

Weigh yourself at least once weekly.  Select one day of the week as your weight day.  Weigh yourself on that day every week at the same time, preferably in the morning before breakfast.

Your goals should be to lose:

• 1/2 – 1 pound every week
• 2 – 4 pounds in a month
• 6 – 12 pounds in 3 months
• 24 – 48 pounds in a year

I know that you are thinking that you want to lose weight faster than this, but fast weight loss leads to faster weight gain. Take your time; this is a marathon, not a sprint.  In the weight loss race the tortoise always beats the hare.

2. Body Mass Index (BMI): Your BMI is a good estimation of whether your weight is healthy or not.  The BMI calculation uses both your height and weight.  BMI should be used for mid and long-term goals.  You can go to http://www.nhlbisupport.com/bmi/ to have your BMI checked or just do a Google search for: BMI calculator.

Body Mass Index (B.M.I.) Table
Weight	B.M.I.
Normal Weight	BMI of 18.5 – 25
Overweight	BMI greater than 25
Obese	BMI greater than 30
Underweight	BMI less than 18.5

3. Waist size: Your waist size is very predictive of your overall health.  It is even more predictive than your weight.  The bigger your waist is, the greater your risk for many diseases including heart disease, stroke, diabetes, and cancer.  Waist size should be used for mid and long-term goals.

To measure your waist circumference, get a tape measure and measure your waist at the level of your belly button. A normal waist size is less than 35 inches for women and less than 40 inches for men.

4. Clothing size: Clothing is a great way to gauge your progress. As you lose weight, you will find that your clothes become too big for you.  You will also find that smaller sizes begin to fit and look good on you. Those are great feelings.

You can use smaller sizes as mid and long term goals in your weight loss.  Your goal could be to fit into a single digit dress size or wear pants with a waist in the 30’s.  You should go to the mall once in a while and try on clothes.  Fitting into smaller sizes will give you a sense of accomplishment.

An example of a plan:

Jane Doe
Time Frame	Goals
Short-term	Lose 1 pound every week. Lose 12 pounds in 3 months.
Mid-term	Lose 48 pounds in one year. Have a waist less than 35. Have a BMI less than 30.
Long-term	Have a waist size less than 32.  Have a BMI less than 25.

Review Your Progress

As you proceed along your weight loss journey, you should reassess your goals monthly.  If you have achieved a goal or milestone, congratulate yourself, cross it off the list, and create a new goal.  If you have not achieved a new goal or milestone, but you are still on pace to achieve it, congratulate yourself and continue along.

However, if you are not on pace to achieve your selected goals, you should change your goals or goal dates.  You should also assess the situation.  Your goal may have been too optimistic or you may have been using the wrong weight loss strategies to complete them.

My Story

When I was finally ready to lose weight, I weighed almost 340 pounds.  At that time my only goal was to weigh less than 300 pounds.  After I achieved that goal my goal was to weigh less than 275 pounds.  Then it was less than 250.  When I was 249 pounds, I got more specific with my goals because I knew losing the next 50 pounds would not be easy.

My Goals at 249
Time Frame	Goals
Short-term	Lose 1 pound of fat every week.  Lose 12 pounds every 3 months.
Mid-term	Weigh less than 200 pounds.
Long-term	Waist size less than 35.  Fit into an XL shirt.

Now at 195 pounds
Time Frame	Goals
Short-term	Lose 1/2 pound of fat every week.  Lose 6 pounds every 3 months.
Mid-term	Weigh less than 180 pounds
Long-term	Waist size less than 32.

With the Don’t Go Broke Weight Loss Program, you and I will reach our goals in no time.

Photo by ◄M►.

Related posts:

1. Weight Loss Goals
2. What Are Your Goals?
3. One Pound Closer Campaign
4. Small Changes and Long-Term Thinking
5. Best Pedometer for Weight Loss
6. Slow Weight Loss

Tagged as: Don't Go Broke Diet, Don't Go Broke Weight Loss Plan