Is Your Weight Loss Goal Realistic?

Learn why losing weight slowly is best for long-term results. Discover how to adopt new behaviors, like eating less and exercising more, to boost weight loss.

Instead of shooting for a size that has not been seen in your closet for 10 years, set more attainable goals. Even modest weight loss can improve your blood pressure and your cholesterol, blood sugar, and triglyceride levels. Losing as little as 10 pounds can put the zip back in your step and make you feel terrific about yourself.

Track your progress, and reward yourself along the way for improving your eating and exercise habits.

For example, on weeks when you get to the gym five times, treat yourself to flowers, a movie, or a ball game -- whatever feels like a reward to you. This will help keep your attitude positive and remind you of the benefits of a healthier lifestyle.

You can lose weight on virtually any diet. But to send those extra pounds packing without a round-trip ticket, you must find healthful strategies that you can stay with forever.

The reason we call the food component of the Weight Loss Clinic program an "eating plan" is because it is not a diet. A diet is something you can go on and off of; an eating plan is for life.

Adopting a new lifestyle means finding the behaviors and attitudes that led to weight gain and, once you've figured out your bad habits, gradually changing them into healthier patterns.

For example, are you a member of the "clean plate club"? Do you mindlessly consume your food in record time? Do you eat in front of the television? Are you always eating or drinking something?

Start to adopt more healthful behaviors such as leaving a few bites of food on your plate at each meal, slowing down and tasting every bite, eliminating interruptions to your meals, and filling your spare time with activities other than eating.

So set "process goals" (such as eating five servings of vegetables each day or logging 10,000 steps three days in a row) instead of "outcome goals" (such as losing 30 pounds). Process goals are key to changing behaviors, and that's what will ultimately lead to permanent weight loss. Besides, a healthier lifestyle is more important in the long run than the number of pounds you shed.

In the beginning of your program, everyone is noticing your weight loss, passing out compliments and cheering you on. But get to the third month or so, and the cheerleaders often all but disappear.

Yet studies show that three to six months after making behavioral changes is an important time for reassessing your strategies. It's a critical point to continue moving forward while maintaining the new habits that got you there.

Take a minute right now to rethink your weight loss goals, and remember you are in this journey for the long haul. Accept that healthy weight loss is slow and steady. Your goal is to lose a pound or two a week. And even if you only lose half a pound, isn't that better than gaining?

Make a list of all the ways your life has improved because of your weight loss so far. Celebrate these victories, write them down, and revisit them often.

Realistic goals will improve your self-esteem and provide the reinforcement you need to help you continue the journey.