Fat loss comes down to burning more calories than you consume. Online calorie calculators are a useful tool to determine how many calories and individual needs to loss and maintain Fat. Do not go below 1200 calories per day unless on a medically supervised Fat loss program or after consultation with your doctor. There are 3500 calories in 1 pound; reducing your daily caloric intake by 500 calories per day for 1 week will result in a 1 pound Fat loss. The daily 500 calorie deficit can be achieved by reducing extra calories from food and beverages and increasing calories burned through physical activity. Once you understand this equation, you’re ready to set your Fat-loss goals.
Setting goals is more than deciding what you want to do. It involves figuring out what you need to do to get where you want to go and how long it will take you to get there. Setting goals is more than making vague statements like, “I want to lose Fat this year” or “I will increase my level of physical activity.” Setting goals involves creating a written, well thought-out plan that includes reasonable and measurable long-term and short-term objectives. It means setting S.M.A.R.T goals, goals that are Specific, Measurable, Achievable, Realistic and Time-Bound.
S.M.A.R.T Goals
Specific: Goals need to be specific. Often we set goals that are so loose, it’s nearly impossible to judge whether we hit them or not. For example, a statement like “I will lose Fat” is too vague. How will you know if and when you’ve reached your goal? Saying,” I will lose four pounds this month” is more specific.
Measurable: Goals need to be measurable. For example, many of us want to increase our physical activity. But, “I will exercise more” is an ambiguous statement. A clearer objective is “I will attend the gym three to four times a week and mark those attended gym days on my calendar/journal” It’s a simple, visual, and concrete goal. This makes it easy to see if you hit your target.
Achievable: Goals need to be reasonable and achievable. Nearly everyone has tried to drop a few pounds at one time or another. Often their success or failure depends on setting practical goals. Losing 15 pounds in 30 days is unrealistic (unless you’re planning a medical procedure). Losing four to six pounds in 30 days is reasonable. Don’t set yourself up for failure by setting goals that are out of reach.
Realistic: Goals need to be realistic. It’s important to honestly evaluate yourself. Do you have the genetics to achieve your ideal body shape? Does your daily schedule really allow you to attend the gym three to four times per week? Be honest.
Time-bound: Goals need to have a time frame. Having a set amount of time will give your goals structure. Most people spend a lot of time talking about what they want to do, someday. But, without an end date there is no sense of urgency, no reason to take any action today. Having a specific time frame gives you the impetus to get started. It also helps you monitor your progress.
Be careful not to push yourself to hard or two fast. Start with your long-term objectives, what you hope to achieve in six months, by the end of the year. Next, establish short-term goals. These include monthly, weekly and even daily targets that will move you toward your long-term objectives. Your goals are your road map. Follow them and you’ll be well on your way.
