Setting Healthy Weight Management Goals

by Clarke & Company Benefits Posted on: January 13, 2016Categories: LiveWell 24/7

After weeks of enjoying delicious holiday dishes and hiding inside from chilly winter weather, many people set lofty weight loss goals at the beginning of the new year. In order to lose weight and keep it off, gain weight to stay healthy, or maintain your current weight, it is essential to understand how to set healthy, realistic goals and which effective weight management methods you should employ to achieve these goals. This year, use the following guidelines to develop healthy weight management habits.

According to the Centers for Disease Control and Prevention, weight management goals should be realistic, specific, and forgiving. Examples of smart weight management goals include consuming at least five servings of fruits and vegetables every day or exercising a certain amount of time each day. In order to achieve your weight management goals, it is necessary to set goals that result in lifestyle modifications rather than temporary, rapid behaviors.
Fad diets can lead to dangerously rapid weight loss that is far less likely to result in lasting weight management than gradual weight loss. Gradual weight loss is characterized by losing 1-2 pounds each week by engaging in at least an hour of moderate physical activity daily and a healthy, balanced diet.
Lifestyle changes that can promote weight management include reducing your calorie intake so you burn more calories than you consume on a daily basis. One pound is equivalent to 3,500 calories, so if you burn 500 more calories than you consume every day, you will lose one pound a week. You can use activity and calorie tracking apps to monitor the calories you burn and consume on a daily basis.
Rather than simply setting weight management goals in terms of pounds lost or gained, pay attention to your overall body fat. Many affordable scales come with a body fat calculating feature that can help you monitor your body fat alongside your weight. Men should aim to have between 6-24% body fat, and women should work towards 10-31%. The lower your body fat, the more athletic your build is considered. However, falling below the recommended range can lead to significant health risks such as infertility, heart problems, weaker muscles, and severe fatigue.

Overall, weight management goals should be geared towards lifestyle changes that will keep you energized, healthy, confident, and strong. Rather than obsessing over numbers or percentages, allow the tips above to be a starting point for behavior modifications. Work hard today to be healthier tomorrow!

Sources: CDC, Livestrong, Men’s Fitness, Healthline, Diet To Go