Like many other factors, your mood can have an effect on your weight. When it comes to anxiety, stress or any other mood disorder, it is possible that a lack of treatment can prevent you from feeling in full control of your weight.

Studies have shown that obese people are less likely to set weight targets—and when they did, were more likely to set unrealistic weight targets. Consult your doctor and consider using the SMART method to set realistic, achievable goals.

Weight gain is normal during pregnancy—WebMD suggests that a woman of average weight should gain 25 to 35 pounds , underweight women should gain 28 to 40 pounds, and overweight women should gain 15 to 25 pounds.

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Find more information in our cookie policy. Essential cookies. Analytical cookies. Social media cookies. Marketing cookies. View details Accept selected. How can you determine a healthy weight and set realistic weight goals?

The science behind weight goals Losing even 10 percent of excess weight can improve your health significantly, according to research. Why set a weight goal? Does setting weight goals work? How can I set my ideal goal weight? The psychology of setting a weight goal What is a SMART goal and how can I set one?

How long will it take to reach your target weight? How can I overcome a setback in my weight-loss goal? How can I set a weight goal when things don't go according to the plan?

Why set a goal weight? Source: International Diabetes Federation As shown in the graph above, there is a strong relationship between a higher body mass index BMI and developing type 2 diabetes in both men and women. Does setting a weight goal work? EXAMPLE 1: Unrealistic weight goals. EXAMPLE 2: Perfect, steady weight loss.

EXAMPLE 3: Long-term results through readjusted targets. What is a SMART goal and how can I set one? Measurable Choose a goal that you can measure. Attainable Set a reasonable weight goal or process goal. Time-bound Set a time limit for each specific, measurable, attainable goal.

How long will it take to achieve your target weight? How can I set a weight goal when things don't go according to plan? How can I set a weight goal if I have diabetes? How can I set a weight goal if I'm depressed?

Evidence from an individual-participant meta-analysis of 82, participants from nine cohort studies. Obes Rev. Centers for Disease Control and Prevention. Assessing your weight.

Losing weight. Mcpherron AC, Guo T, Bond ND, Gavrilova O. Increasing muscle mass to improve metabolism. ACE Fit. A guide for S.

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Table of Contents View All. Goal-setting is a key element of weight loss success. Setting a specific, measurable, attainable, realistic and trackable goal can help you stay on target, keep you motivated and achieve your weight loss goals.

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How else can we help. Get Started. How to Set Realistic Weight Loss Goals with the S. Facebook Twitter. Reading Time: 2 minutes Setting a realistic goal can make all the difference when it comes to your weight loss success.

This may include referral to a registered dietitian and other clinical or community programs, federally approved medications or devices, or surgery. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.

Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might be to drink water instead of sugary beverages, take a minute evening walk, or have a vegetable with supper.

Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated. Being realistic also means expecting occasional setbacks.

When setbacks happen, get back on track as quickly as possible. Also think about how to prevent setbacks in similar future situations. Keep in mind everyone is different—what works for someone else might not be right for you.

Try a variety of activities such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life.

These activities will be easier to stick with over the long term. Even modest weight loss [PDF This modest weight loss can decrease your risk for chronic diseases related to obesity. Find family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

Joining a weight loss group or visiting a health care professional such as a registered dietitian may also help. Revisit the goals you set in Step 3 and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking.

Then rewrite your goals and plan accordingly. If you consistently achieve a particular goal, add a new goal to help you continue your pathway to success.

Reward yourself for your successes! Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health. Treatment for overweight and obesity Common treatments for overweight and obesity include losing weight through healthy eating, being more physically active, and making other changes to your usual habits.

Choosing a safe and successful weight-loss program Tips on how to choose a program that may help you lose weight safely and keep it off over time.

You can also focus on changing your behaviors or habits rather than just looking at the number on the scales. Your goals might include increasing your physical exercise and eating healthier meals.

Combining exercise with eating fewer calories is the best way to achieve weight loss because you are using a little more energy while also taking in less.

A specific goal might be walking 30 minutes daily, five times a week. The goal is clearly defined and realistic. You might want to walk every day, but something might come up, such as having to stay late at work or a sick day.

Trying to exercise five times a week might be more achievable. Other specific, realistic goals include adding more fresh fruits and vegetables at each meal and replacing full-fat dairy and meat with lower-fat versions.

The CDC suggests focusing on two or three goals at a time. Some people initially lose a lot of weight and then find their progress slows.

Either way, aiming for just 1—2 pounds per week or 4—8 pounds per month is best. That monthly rate makes you more likely to keep the weight off long term. You may have heard the term SMART goals. That stands for specific, meaningful, action-based, realistic, and timely goals.

As mentioned above, these goals are clear and more achievable. They are action-based because you change your behavior, such as moving more and eating fewer calories. And they are time-bound when you track your progress each week or month. A slow, steady rate of weight loss is 1—2 pounds per week, so losing 12—24 pounds might be a good three-month goal for you, depending on how much weight you want to lose.

After reaching a healthier weight, you may want to shift to maintaining your weight and your new, healthy habits. The NHLBI recommends switching to maintenance after 6 months , meaning you focus on staying the same weight instead of losing more. Maintenance can set the stage for more weight loss later if needed.

Some people may find weight loss medication helpful, especially if they have a lot of weight to lose or are struggling even after adopting healthy habits. Doctors may prescribe medication to help people with obesity, for example. But other people might not need it or may be at higher risk for side effects.

You may want to try a nutrition app that helps you plan meals or track your eating. The USDA also has a free nutrition calculator called MyPlate. It offers personalized recommendations for how much to eat based on your age, sex, height, weight, and activity level.

The National Institute of Diabetes and Digestive and Kidney Diseases has a body weight planner that helps you create eating and exercise plans to help you reach your goal weight. One of the best ways to achieve progress in weight loss is by setting goals.

The most effective goals are specific, meaningful, action-based, realistic, and timely. Setting your sights on the future can help fuel the motivation needed to make healthy changes. Here's how to get started. A lot of people feel like they should lose weight, even if that's not always the case.

It's not uncommon to have an unrealistic view of what a healthy weight really is. There are broad parameters to determine whether weight loss is recommended for health reasons. In general, a good candidate for weight loss may have the following measurements:. Despite being a flawed measure , BMI is widely used today in the medical community because it is an inexpensive and quick method for analyzing potential health status and outcomes.

Other benefits of even a moderate weight loss can include more energy, a boost in self-confidence, improved fitness, and better mobility.

However, sometimes our goals are based on other factors, like the desire to fit back into old clothes or look a certain way. As long as our goals are realistic and don't veer into a dangerous underweight category, there's nothing wrong with setting a vanity goal. Together with your health care provider, you can decide whether or not it's a good time to set a weight loss goal.

The key to setting weight loss goals is to follow the standard of goal setting, which means it needs to be SMART. A SMART goal stands for the following characteristics:. The main thing to remember is that sustainable weight loss takes time. Once you've determined that you're ready to lose weight, you'll need the proper tools to set your plan in motion.

Keep in mind that a healthy rate of weight loss is 1 to 2 pounds per week. Losing weight at this slow and steady pace gives you the best chance of maintaining your progress long term.

It's helpful to get an idea of how many calories your body requires to lose or maintain weight. This weight loss calculator will help you set a daily calorie target to achieve your weight loss goals.

This calorie deficit can be achieved through a combination of mindful eating and increased physical activity.

Focus on making healthy choices each day and give it time to see progress on the scale or in your body measurements.

Consistency is the key to success. Here's what a sample weight loss plan using SMART goal objectives might look like:. Mary is 5'7" tall and weighs pounds. Her goal is to lose 10 pounds in 12 weeks. To do that, she would need to cut back or burn off to calories each day.

Using a combination of healthy eating and exercise is the best way to lose weight since dieting alone can cause you to lose muscle mass. Muscle mass is more metabolically active than fat meaning it burns more calories.

Keeping the muscle you have and building more through resistance training will help support your ultimate weight loss goals. Mary's plan to reach her goals:. With this plan, Mary will create a calorie deficit of to calories each day depending on whether she exercises.

By measuring her weight each week or so, she can determine if these changes are sufficient to get her to reach her long-term goals.