Introduction
People often have several expectations during their first month of weight loss program. Some think most of their goals should manifest and they should see marked results. Dreaming big during your first month running weight loss program is not the problem, making the results evident is where some people feel disappointed. That doesn’t mean you can’t achieve your goals in the first month of weight loss. It implies that your goals should be realistic, one that you can achieve with normal efforts and sustain over a long time.
But how do you set realistic goals for weight loss in first month? Goals make life meaningful by giving it a clear focus, motivation, and direction. Like every other aspect of life, your goals for weight loss should be SMART. SMART is an acronym which stands for:
S = Specific
M = Measurable
A = Achievable
R = Realistic
T = Timely
The SMART approach allows you to have a set of criteria that will help you focus your energy so you can have a greater chance of succeeding with your goals. Using the SMART concept, the R – (Realistic) is a vital criterion that you can leverage to achieve your weight loss goals. You may ask, what is the benefit of setting realistic goals for my first month of weight loss?
It will interest you to know that having ambitious and unattainable first-month weight loss goals often leads to failures, frustrations, discouragements, and disappointments. However, the opposite is the case if you set a slow weight loss first-month goal. You build more confidence and get motivated every time you attain a small milestone. Even if it is a very small milestone that you succeeded in completing, you will have more motivation to commence the next milestone. As a result, it promotes sustainable efforts to continue with your weight loss journey.
Some people set unrealistic goals to the extent that they use extreme weight loss methods or quick-fix diets that turn out to be detrimental to their health. In a bid to see drastic weight loss in the first month, they starve, go on extreme keto diets, and use several other approaches that intercept essential nutrients from their system. When you have realistic goals for your first month of weight loss, you prevent a lot of health complications such as electrolyte imbalances, gallstones, dehydration, headache, fatigue, muscle loss, malnutrition, constipation, hair loss, and menstrual irregularities.
To help you have a healthy and sustainable weight loss journey, we at Zappy Health have put together a step by step approach on how you can set realistic goals for your first month of weight loss. Here, we will provide you with sustainable methods that comprise what to do every week during the first month so that you can achieve your goals.
Week 1: Initiation and Adjustment
The first week into the weight loss journey is when people tend to lose the most weight. However, this weight loss is mostly a result of water loss (net loss of water and lesser volume of water being stored in the body). People who use low-carb diets tend to experience more weight loss during this stage than those who use low-fat diets. The challenges here may include difficulty in sleeping, high stress hormones, inability to exercise, lack of motivation, etc.
We always encourage our clients at Zappy Health to stay consistent during this stage because poor motivation can easily make people on weight loss drop out at this time. You lose more water at this point, so it is essential to stay well-hydrated.
Week 2: Building Momentum
This is the second week into your weight loss journey. Your body is beginning to adapt to the changes and the new routine. Your actions are becoming repeated depending on your program. This is when you start to track your progress. Track any notable change between the first week and this second week. Doing so will help you decide on whether to stay with the goals or adjust them. If you notice that you’ve achieved some weight loss at this stage (no matter how small), it will give you the motivation to continue.
Week 3: Noticing Changes
This is when you start to notice physical and mental changes. The signs you may see here include: lesser hunger, lesser anxiety, lesser depression, lower blood pressure, more energy, some muscle definition, mood improvement, etc. If you experience one or more of these signs, it means you are on the right track. So it is not out of place to celebrate your small wins here.
Week 4: Evaluating Progress
It is important to evaluate your progress by the fourth week. Doing so will help you know whether you are achieving your goals or not. You can use a website, mobile app, or a diary to keep records of all your efforts and the changes you notice. Take notes of your progress weekly. Where you see physical changes, you will be motivated to continue with the regimen.
The weight loss process will not end in one month, it is meant to be a long-term goal. Below are some tips on how to proceed after the first month;
- Be specific.
- Use visualization techniques.
- Have a list of weight loss goals you intend to achieve in the long term.
- Note the most essential ones.
- Ensure your weight loss goals are measurable.
- Go for achievable goals.
- Set appropriate timelines for your goals.
- Choose your weight loss goals to emphasize.
- Make changes as you deem necessary.
- Identify your weight loss challenges.
- Have an accountability partner to share your goals with.
It is an unhealthy practice to walk the weight loss journey all alone. At Zappy Health, we always stress that you need professionals to guide you throughout the process. You may encounter some challenges or have questions that you need expert advice or guidance.
Final Thoughts
How you approach the first month of your weight loss journey will determine if you will continue with the weight loss journey or drop out of it. That is why you need to set realistic goals. Doing so will ensure that you can repeat the process and keep achieving the required weight loss. Your repeated weight loss actions should become sustainable habits. Set realistic goals and be patient with the process. Your weight loss is just a month away.
Frequently Asked Questions
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What is a realistic expectation for weight loss?
According to the Center for Disease Control, losing weight gradually at a steady pace of 1 to 2 pounds a week is more sustainable than trying to make it quicker. You can also use this as your guide to achieving healthy, sustainable and long term weight loss.
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What is the 30/30/30 rule for weight loss?
The 30-30-30 rule of weight loss sounds catchy. It is a concept that inspires you to do the following: Take 30 grams of protein in the first 30 minutes of your waking up, then perform 30 minutes of low-intensity exercise.
