Exercises | Weight loss | Keys to lose weight effectively and without affecting health Sciences

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Weight loss goals can mean the difference between success and failure.. These should be realistic and well planned, as they keep you focused and motivated. They mark you a plan for change as you do the transition to a style of healthier life

But not all weight loss goals are useful. Unrealistic and overly aggressive goals can undermine your efforts.

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Here are tips from the Mayo Clinic experts to create goals that help you lose weight and improve your overall health.

Focus on the process goals

Weight loss goals can focus on the results or the process. A result goal is one that focuses on what you hope to achieve in the end, it could be to lose a certain amount of weight. While this goal may give you a goal, it says nothing about how you will achieve it.

A process goal is a necessary step to achieve a desired result. For example, a process goal could be to eat five servings of fruits or vegetables per day, walk 30 minutes a day or drink water at each meal. The goals of the process can be particularly useful for losing weight because you focus on changing behaviors and habits They are necessary to lose kilos.

It is necessary to set realistic and short-term goals to lose weight. (Photo: Pixabay)
It is necessary to set realistic and short-term goals to lose weight. (Photo: Pixabay)

Set smart goals

A good strategy to set goals is to follow the following checklist. Make sure your weight loss goals, whether they are objectives for the process or outcome objectives, meet the following criteria:

  • Specific. A suitable objective includes specific details. For example, the goal of exercising more is not specific, but the goal of walking 30 minutes after work every day is. You are stating what you will do, how long you will do it and when you will do it.
  • Measurable If you can measure the objective, then you can objectively determine the success you have in achieving it. It is not easy to measure the “eat better” goal, but you can measure the “consume 1,200 calories a day” goal. The objective “to ride a bicycle” cannot be measured. The goal of "riding a bicycle for 30 minutes three days a week" is measurable.
  • Reachable. An attainable goal is one that you have enough time and resources to achieve. For example, If your work schedule does not allow you to spend an hour in the gym every day, then it would not be an attainable goal. However, two trips on weekdays to the gym and two trips on weekends could be attainable. If a particular type of exercise, such as running, is too difficult for you physically, then running every day would not be an achievable goal.
The weight loss plan should consider the time availability of each person. (Photo: Pixabay)
The weight loss plan should consider the time availability of each person. (Photo: Pixabay)
  • Relevant. It is important to set goals that are relevant and meaningful to you and your current situation. Do not set goals that another person wants you to achieve. Ask yourself what is most important to you and then determine your goals. Is weight loss a priority for you? If so, ask your doctor to help you determine a daily calorie goal based on your current weight and health.
  • Of limited duration. Choose your goal and set an appropriate deadline. For example, if you want to lose 4.5 kilograms, circle a goal on the calendar and strive to achieve it. Setting a time limit can motivate you to start and stay on track.

Short and long term goals

Long-term goals help you focus on the big picture. They can change the way you think of simply being on a diet to make changes in your lifestyle. But long-term goals may seem too difficult or too distant. You can benefit from dividing a long-term goal into a series of smaller and short-term goals.

If your ultimate goal is to lose 7 kilograms in 3 months, you can divide it into separate goals for each month, maybe 3 kilograms for the first month and 2 kilograms for each of the last 2 months because early weight loss is often more fast An example of a process goal could be to walk 30 minutes a day. If you don't currently walk on a regular basis, You may have to walk 15 minutes a day for 2 weeks and then add 5 minutes to your walk each week.

Consider the setbacks

Mishaps are a natural part of behavior change. All the people who make successful changes in their lives have had setbacks. It is better to consider that they will present themselves and develop a plan to deal with them. Identifying possible obstacles, for example, a great Christmas meal or an office party, and exchanging ideas about specific strategies to overcome them, can help you stay on course or get back on track.

Reassess and modify your goals as necessary

You must be willing to change your goals as you progress through the weight loss plan. If you started small and had good results, you may already be ready for bigger challenges. Or, you may need to modify the objectives so that they adapt better to your new lifestyle.

Source: Mayo Clinic

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