What is a realistic weight loss goal?

Mandy Puckett

dietitian, Ball Memorial Hospital

The amount of weight loss need to improve your health may be much less than you wish to lose when you consider how to evaluate your weight.  The National Institute of Health reports that your health can be greatly improved by a loss of 5-10 percent (10 percent over 6 months) of your starting weight.  That does not mean you have to stop there, but it does mean that an initial goal of losing 5-10 percent of your starting weight is both realistic and valuable.  For example:  A 190-pound woman should set an initial weight loss goal of 19-pounds over 6-months. 

When setting your goals to help promote weight loss, select only one or two at a time.  Effective goals are 1) specific; 2) attainable; and 3) forgiving (less than perfect).  “Eat better” is a commendable ideal, but it is not specific.  “Eat 5 servings of fruit and vegetables every day” is specific and measurable, but is it attainable if you are just starting out?  “Eat 3 servings of fruits and vegetables every day” is more attainable, but what happens if you have not had a chance to pick up produce from the grocery for a few days?  “Eat 3 servings of fruits and vegetables, five days each week” is specific, attainable, and forgiving.  In short, a great goal!  Setting the right goal is an important first step to weight loss and developing a healthier lifestyle. 

Mandy Puckett is a dietitian at BallMemorialHospital. For more information, send an email to info@chsmail.org.

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