We all want to lose weight, but what does that mean? How much weight should I lose? Is there any difference between men and women? These questions may seem simple, but they actually aren’t.
There’s no one right answer to these questions. The truth is, everyone manages weight differently. Some people lose weight quickly, while others take longer.
So what do you expect from your own weight loss journey? Do you think about the number on the scale every single day? Or do you focus on other things?
Here are some factors to consider that will help you set real and pragmatic expectations for your weight loss journey.
Are Your Weight Loss Goals Reasonable?
Do you think that you should lose weight? Do you think that you should maintain your current weight? Or do you think that you should gain weight?
When you set your weight loss goal, you must consider whether or not it is realistic.
In order to achieve your weight loss goal, it is necessary to understand what is required to reach that goal.
There are many different factors that influence your ability to lose weight. These include genetics, hormones, metabolism, diet, exercise, stress levels, sleep patterns, and much more.
It is impossible to predict exactly how you will respond to any given change. This means that there is no guarantee that you will lose weight.
However, if you take into account all of these factors, then you may be able to set more pragmatic goals for your weight loss journey.1
Genetics: Genetic influences play a large role in determining how quickly you lose weight. Some people are naturally thin, whereas others tend to store fat more easily.
Hormones: Hormonal changes affect your appetite and food intake. For example, when you are pregnant, your body produces higher amounts of insulin. Insulin helps control blood sugar levels, but it also causes you to eat more than usual.
Metabolism: Your metabolic rate determines how fast your body burns calories. If you have a slow metabolism, it takes longer for your body to burn calories. This makes it easier to gain weight.
Diet: A poor diet can lead to weight gain. In fact, eating too little can cause you to gain weight. However, this does not mean that you need to eat an unhealthy diet.
Exercise: Regular exercise can increase your metabolism and improve your overall health. It can also help you feel better about yourself.
Stress Levels: Stress can affect your appetite and food choices. Stress can also affect your motivation to exercise.
Sleep Patterns: Poor sleep habits can contribute to weight gain. Lack of sleep can cause you to crave foods that contain carbohydrates.
Setting Realistic Goals for Weight-loss
When setting goals for your weight loss journey, don’t set unrealistic ones. It’s okay to set goals that are challenging, but remember that you may encounter setbacks along the way. Don’t beat yourself up over those setbacks. Instead, learn from them and move forward.
Healthy habits go hand in hand with healthy expectations. So if you want to lose weight and keep it off, then you need to start thinking about your overall health.
Consider your physical health. Make sure you’re exercising regularly. Regular exercise improves your mood and reduces anxiety.
This includes taking care of your mental health too. Stress can lead to overeating, which leads to gaining weight. So if you’re feeling stressed out, then you need to take steps to reduce stress levels, such as practicing stress management techniques or counseling.
Take Care Of Yourself
Losing weight doesn’t happen overnight. In fact, most people who lose weight gain it back within five years. That’s why it’s important to take care of yourself.
Remember that you’re doing the best you can. There’s nothing wrong with being honest with yourself about where you stand.
You need to eat well and exercise regularly. Also, if you’re struggling with depression or anxiety, talk to your doctor about medication.
References:
- Pétré, B., Scheen, A., Ziegler, O., Donneau, A. F., Dardenne, N., Husson, E., Albert, A., & Guillaume, M. (2018). Weight loss expectations and determinants in a large community-based sample. Preventive medicine reports, 12, 12–19. https://doi.org/10.1016/j.pmedr.2018.08.005
