Before deciding how to lose weight, it is important to set a realistic goal weight. Many people start an exercise & diet program with unrealistic expectations of the speed at which they want to lose weight, and a goal weight that is too low for their body type. Such unrealistic expectations set people up for disappointment, binge eating, are demotivating, and not to mention can be bad for your health.
Some people can be big and fit at the same time, and no matter what they do they will not be a size 2, because that is not their body type. Your body type is genetically determined, and although you can tone up and look great, you may not reach your goal weight if it is unrealistic.
Generally, if you are able to exercise every day, your BMI is under 25 (but don't go below 19, that's not healthy either), and your waist is smaller than 35 inches for women or 40 inches for men, then your risk of obesity-related health problems decreases and you are OK.
Also, if you are a woman, and your waist-to-hip ratio is greater than 0.8, then you may be at risk of serious health conditions (cardiovascular disorders, diabetes, etc).
It is good to have a weight loss goal, but a goal has to be SMART. A SMART goal is one that is Specific, Measurable, Attainable, Realistic, and Timely. Without the aforementioned, a goal is not really a goal.
It is important to note that a healthy weight for me is not necessarily a healthy weight for you, and it's not necessarily a healthy weight for someone else. When you reach your optimal weight, you should feel great about your body and your health. Every person is different, so every person's workout, diet and weight loss program should be customized to suit their needs.
If you are very new to working out, don't set goals such as "I will work out 6 days a week for 2 hours a day and lose 15 lbs by the end of the month". Although it is specific, measurable, and timely, it may not be realistic nor attainable. Quick weight loss should not be the goal, because it took you longer than a month to gain the weight, so it will take you longer than a month to lose it.
How do you decide what's a realistic weight goal for you?
Thank you for reading,
Source: My nutrition class notes