Goal Setting for Weight Loss

Posted by Dr. Nick Nicholson on February 1st, 2015

It’s a new year and with that often comes new goals. There are many of us who set weight loss as one of our goals for the new year and whether you have 15 pounds to lose or 100, or whether you plan to lose it on your own or plan to undergo weight loss surgery, ultimately the way that you take the steps to lose weight are the same. There needs to be a reduction in calorie intake, a change in what you intake, and an increase in physical activity. This can seem enormously overwhelming even if you’ve had surgery to decrease the amount of food that you can eat. That’s why setting small goals is so important for the emotional process of losing weight. Being able to set and achieve little goals at a time is a lot less to wrap your head around than trying to reach that big number on the scale all at once.

Here are some things to do that can help with goal setting:

Be realistic about the goals. Work with a nutritionist or your doctor if you have had weight loss surgery to determine a solid, realistic weight loss goal to set and expect every week. Then come up with a realistic first goal setting - even five or ten pounds. Just being able to see this number on the scale and know that you’ve achieved your first goal in the journey can be enough to keep you moving onto the next goal, as well as the one after and the one after that.

Integrate one change at a time into your diet. Try a new vegetable, give a new healthy recipe a shot, add a fruit that you wouldn’t otherwise have tried. Part of living a new, healthier life is making lifestyle changes that are fun and sustainable. Small goals can include small nutritional goals.

Move a little more every day. Embarking on a whole new exercise regime can feel incredibly challenging especially if you’ve haven’t been active for a period of time. So just like with everything else you’re doing, take it one step at a time and incorporate a few minutes more of exercise today than you did yesterday. As you get stronger you will be able to go for much longer and include workouts that you may not have been able to do in the past. It’s about moving forward one step at a time, building strength, and getting healthy.

About Author

One of the most experienced weight loss surgeons in the country – Dr. Nick Nicholson – along with a full staff of surgeons, nurses and other experienced clinicians, help patients reverse obesity with LAP-BAND, Gastric Bypass, Sleeve Gastrectomy and Revisions.