Photo by greggoconnellTwo-thirds of American adults are overweight. Most of them want to lose weight. Some of them want to lose weight for superficial reasons. However, the ultimate goal is an improvement in your overall health. But how will this be gauged?
Long-term Goals
Women
If you are a woman, your first long-term goal is a waist circumference less than 35 inches. The second goal is a BMI less than 25, and the final goal is a body-fat percentage less than 25%.
Men
If you are a man, your first long-term goal is a waist circumference less than 40 inches. The second goal is a BMI less than 25, and the final goal is a body-fat percentage less than 20%.
Short-term Goals
As you attempt to reach your long-term goals, you should use short-term goals to challenge yourself.
Overweight
Your short-term goals, if you are overweight, will be half of a pound a week or 2 pounds a month.
Obese
If you are obese, your goal is one pound a week or 4 pounds a month. Do not laugh. I am sure you are thinking you could do this in your sleep. Good. Then do it. You may lose a lot more weight once you start but your weight loss will slow down as you get closer to your target weight. If you focus on these simple goals you will not be disappointed.
Weight Loss “To Do” List
- Measure your waist circumference and calculate your current BMI.
- Get a small notebook and use it to log everything you eat or drink.
- Use measuring equipment including a food scale to aid in calorie counting.
- Use calorie counting websites like www.calorieking.com to calculate calories in foods without nutrition labels.
- Lose one pound a week if you’re obese and one half of a pound a week if you’re overweight.
- Periodically check your weight, waist circumference and BMI to gauge your progress.
- Forget the excuses.
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{ 6 comments… read them below or add one }
Great post. I love the simple, clear advice.
Just an FYI though- there is a typo. Under ‘men’ the first sentence says ‘woman’.
What does BMI stand for?
Eden, thank you for alerting me of the typo.
Espy, BMI stands for Body Mass Index. A BMI calculator can be found here: http://www.nhlbisupport.com/bmi/
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Thankyou for a great post. It was very simple and straight to the point, giving very clear consise advice.
Regards
JWard
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