How to Set Goals for Weight Loss

Video Transcript

"Hi, I'm Brenda Thompson, registered dietitian and owner of Life Skills Nutrition. In this segment, I'm going to talk about beginning weight loss by setting goals for a lifestyle change, not a diet. It takes 21 days to change a habit. One must first set goals to replace habits with new ones. What are your goals, is the first question you want to ask yourself. Here are some strategies to help you succeed. The first one is, start off with small goals so that you can see results right away. An example of this might be to lose five pounds at first rather than losing maybe the full amount, if you want to lose 50 pounds or 35 pounds, that if you start out with five pounds of weight loss, then you'll see results right away. Make sure your goals are clear and precise. An example of this is, I want to lose five pounds in 4 weeks. I will weigh myself once a week on Monday mornings before I take a shower. Write down the dates you will track your success and keep it visible. Number three is make your goals visual and rewarding. You're working hard so you definitely want to motivate yourself and reward yourself. An example of this is, after I lose five pounds I will take myself out to get a pedicure at my favorite spa. Number four is make room for forgiveness. An example of this is, after the four weeks you lost four pounds instead of five pounds, give yourself one more week for that last pound. You are not perfect, but four pounds is pretty darn close. You still deserve the pedicure at your favorite spa. "