Last Updated on March 23, 2021 by Ellen Christian
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I can’t be the only one that has put on a few pounds over the last few months. This change to my routine isn’t helping at all. Overcoming a weight loss slump is definitely a challenge.
In the past, I’ve shared my intermittent fasting guide but today I wanted to talk more about goal setting for weight loss and how to get there.
Weight Loss Goal Chart
If you want to reach your goals, the first step is to identify what they are and to document them. Sometimes, just writing your goal down and posting it somewhere that you’ll see it can be great motivation.
You can make reaching your goal weight easier by documenting and tracking your progress. This daily motivation and reminder help you understand how to achieve your goal weight.
What is a realistic weight loss goal per month?
You may lose more or less than your goal. But, it’s important to set a goal that’s realistic.
If you lose more, that’s great. But, you don’t want to feel discouraged if you can’t achieve something that’s not possible.
The CDC says that a realistic goal is 1 to 2 pounds per week. This means that you should aim for 4 to 8 pounds per month. The more weight you have to lose, the more likely it is you will lose 8 pounds.
What are some good weight loss goals?
In order to achieve your goal, you will need to consider how many calories you eat and how many calories you burn each day. The fewer you consume, the fewer you will need to burn off with exercise.
Try to burn 500 to 1000 calories more than you eat every day. Using a weight loss goal chart can help you see if you are on your way to hitting your goals.
What can I reward myself with for losing weight?
We all like to be rewarded for hitting our goals. But, the worse thing you can do is to tie your reward to food. Look for things that you enjoy doing that would make good rewards for achieving each goal.
Instead, try a few of these healthy options:
- New workout outfit
- A massage
- Manicure and pedicure
- A new journal
- Take a day off work and do something fun.
Can you lose weight without exercising?
Losing weight is all about burning more calories than you consume. If you cut your calories enough, you may be able to skip the exercise.
However, it’s healthier for you to move each day. If you really don’t enjoy exercise, why not try an at-home workout.
Fitting exercise into your day can be a challenge. So, look for ways to move that you enjoy. Here are just a few:
- Walk the dog
- Go outside and play with the kids
- Take a yoga class
- Go dancing
If you don’t enjoy going to the gym, look for ways to be active at home. This way exercise won’t seem like as much of a chore. You’ll see progress much quicker on your weight loss goal chart this way.
Can you lose weight without cutting calories?
You need to burn more calories than you eat. So, if you are already eating a relatively healthy number of calories each day, you might be able to lose weight by adding regular exercise.
However, if you are eating far more calories than you need to for your goal weight, it will be very difficult to achieve your goals unless you cut that number.
Use this weight loss calculator to determine how much you need to modify what you eat and how much you move. All you need to do is enter your height, weight, and activity level to find out how much you need to change your diet and exercise routine.
This is a very handy way to figure out exactly how you need to change your lifestyle habits in order to achieve your goals.
Weight loss goal chart printable
This weight loss goal chart will help you visualize your progress. All you need to do is to write the days down in each circle as you achieve each goal.
This helps keep your goals manageable. Rather than seeing a huge goal to achieve, you need to just reach the next circle.
Get your free printable weight loss tracker to get started.
Ellen is a busy mom of a 22-year-old son and 27-year-old daughter. She owns 5 blogs and is addicted to social media. She believes that it doesn’t have to be difficult to lead a healthy life. She shares simple healthy living tips to show busy women how to lead fulfilling lives. If you’d like to work together, email firstname.lastname@example.org to chat.